The why and how of High Intensity Interval Training (HIIT) for the uninitiated

High intensity interval training (HIIT) focuses on short bursts of very intense activity followed by a rest period or active recovery period. Once you get the intensity right, 20 minutes of this type of training can have the same beneficial effects as one hour of low intensity steady state training.

[WARNING] You should have completed a 4-6 week base conditioning programme, attained a good cardiovascular base and be physically fit prior to employing a HIIT protocol.

Complete the programme below six times in your first month and look forward to the following results:

• increases overall fat burning

• weight loss whilst maintaining or increasing FFM muscle

• stimulates human growth hormone (the magic ingredient in the 24 hour long afterburn effect that burns fat and SLOWS DOWN AGEING!)

• increases your metabolism

• increases fitness level

• time efficient

• the challenge keeps boredom at bay.

NB: We're using a conservative staired HIIT programme in an attempt to find a challenging enough work phase, if you're not uncomfortably out of breath (see Rate of Perceived Exertion) and in need of your rest phase directly after your work phase we need to up the intensity with speed or incline.

The programme below utilises a treadmill; look out for our other HIIT programmes that focus on other elements of training.

Warm-up

Complete 10mins Steady state (SS) CV training (stationary bike, rower or X-Trainer); the aim is to increase your blood flow and heart rate. You should be able to hold a conversation during the warm-up phase, without stopping.

Main body of work

Move onto the treadmill, press start and set the incline to 1%, be aware it may take up to 10 secs for the treadmill to respond to speed changes.

• 0-3mins 10.0kph

• 3-4mins 30secs 12.0kph 30secs 13.0kph

• 4-5mins 10.0kph

• 5-6mins 30secs 12.0kph 30secs 13.2kph

• 6-7mins 10.0kph

• 7-8mins 30secs 12.0kph 30secs 13.4kph

• 8-9mins 10.0kph

• 9-10mins 30secs 12.0kph 30secs 13.6kph

• 11-12mins 9.5kph

• 12-13mins 30secs 12.5kph 30secs 13.8kph

• 13-14mins 9.5kph

• 14-15mins 30secs 12.5kph 30secs 14.0kph

• 15-16mins 9.5kph

• 16-17mins 30secs 12.5kph 30secs 14.2kph

• 17-18mins 9.5kph

• 18-19mins 30secs 12.5kph 30secs 14.4kph

• 20mins recovery walk

Finish with a few minutes of lower intensity work and then complete with foam roller and stretch.

Your treadmill HIIT session has really targeted your glutes, legs and core at a higher intensity than usual so a few extra minutes invested here may just save you from next day soreness.

After 6 sessions be ready to change up your HIIT session to avoid plateauing.

Look out for HIIT 2 article soon. Good luck