Fat Dad » Exercise » High Intensity Interval Training (HIIT)
High Intensity Interval Training (HIIT)
This week my friend over at Fitness Town asked me to try out High Intensity Interval Training (HIIT). I started today by doing stairs using the HIIT method and the results for me were good. I burned 200 calories for 12 minutes of exercise. That is a about an 80% increase from my normal calories burned doing stairs w/o using the HIIT method.
So what is the HIIT Method?
The HIIT method means you take any exercise and do it at full tilt for 60 seconds. So if your on a treadmill you then you run for 60 seconds. You then take interval break and repeat. You should follow these guidelines if your using HIIT…
Beginner
6 sets of 60 seconds with 2 minutes of break
Intermediate
8 sets of 60 seconds with 90 seconds of break
Advanced
12 sets of 60 seconds with 60 seconds of break
Suggestions
- Alternate one day on one day off for muscle groups your targeting.
- Choose major muscle groups for maximum benefit.
- If 60 seconds is to long for you then start at 30 seconds.
Have you used HIIT? Have suggestions? Idea’s? Comments?
Filed under: Exercise
I do the body for life aerobic solution. You begin with a level 5 intensity to “warm up” and then start increasing your intensity every minute for four minutes then drop to level 6 intensity for the fifth minute. I do four sets of those. I change aerobic exercises every week. I’m definitely going to give the HIIT method a try. Sounds interesting. I’m intrigued to compare it with the aerobic solution. I get AMAZING results with the aerobic solution. The after burn seems to last FOREVER!!! How is it with HIIT?
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HIIT is definitely the way to go. Actually intense workouts are the way to go period. They are great for fat burning.
Fittertwit, the intervals of work and rest makes it easier to do this. I was impressed with the number of calories burned as apposed to just working out for 12 minutes.
I love HIIT. I alternate a treadmill routine with a routine I do at home. The treadmill routine involves me doing a 4 minute warm-up and then 1 minute of running at 5.5mph and 1 minute of walking at 3.1 mph. At home, I mix walking in place with jumping jacks and running with high knees (as fast as I can). Hiit has given me the best results for my waist line. It seems a bit intimidating at first, but it actually takes the monotony out of your typical steady paced workouts, which makes the time go by much faster.
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