I read an article a few months ago that BLEW MY MIND. HIIT (High Intensity Interval Training), has been all the rave for the last few years. But have we actually been doing HIIT or something else?
The article talks about the differences between HIIT(High Intensity Interval Training), HVIT ( High Volume Interval Training), and VIIT(Variable Intensity Interval Training).
In the fitness culture, HIIT involves several exercises usually in circuit form. A good workout can range anywhere between 10 to 20 minutes. I usually try to aim for the sweet spot of 15 minutes with about 3 to 4 circuits.
It can be a ratio of time or reps to rest time. The ratios are usually 1:2, 1:3, or 1:4. For example, every 30 seconds of work, the rest time would be one minute in a 1:2 ratio.
The key is to put in maximum effort during your work time. However, It is really easy to overtrain as well, so if your body is telling you something is off then listen. Form should not be sacrificed at any cost to keep going. Sacrificed form can lead to injuries. Injuries take more time to rehabilitate from then doing the exercise right the first time. It is also important to warmup before for about 5-10 minutes and cool down 4-10 minutes after a HIIT workout. If your in a hurry make it a goal to get in five high-intensity intervals.
There are many benefits to using Interval Training.
- It’s great to use in a limited amount of time.
- A great way to mix up a stale workout. I get it. No one wants to lift the same heavy weights every day.
- Taps into fat stores both during and after the workout.
- Trains your body to adapt to and recover quickly from high-intensity bouts.
EPOC (Excess post-exercise oxygen consumption) After a workout, your metabolism will continue to stay elevated burning more calories after the workout.
Now, lets get to the nitty gritty! What is the difference between the three types I mentioned above? Which one is the average person doing?
HIIT is consistent workloads at near maximal performance. Near maximal performance should be measured at 75%+ of measured performance, not to be confused with effort. HVIT is maximal or near maximal effort at diminishing intensity. Spoiler alert! Your more likely doing HVIT than true HIIT.
There is hope. VIIT combines the best of both worlds to increase possible peformance with an adequate recovery, decrease injury, and increase EPOC. It mixes higher intensity intervals with shorter recovery periods and lower intensity bouts with longer recovery periods in order to restore energy depletion.
Below I’ve included four exercises I picked to make a fun “HIIT” workout. The goal here is to do 30 seconds of full effort work for each exercise paired with 1 minute of rest. My goal is always to get at least 3 circuits in. Feel the burn! Feel the sweat!
TRX Pushups w/ Knee Tucks
Keep abs braced
Head Relaxed, not tucked
Keep Hips Up during Knee Tuck
Keep Abs engageed
Land softly with heels planted into ground
Dont let knees go over your toes
Jump as high as possible
Bring feet together in mid air and switch
Dont forget to breathe
Pull the dumbbells up through the lats(back muscles)
Keep Hips Even Throughout the Motion
Squat Hold w/ Jabs
Get into squat position at parallel to floor height
Keep chest upright
Keep Abs braced
Left punch, Right punch
Don’t forget to breath!
Follow my blog and you will be alerted for next weeks post, “The Killer Kettlebell Workout”. There’s gonna be so much great information to use for your own workouts. You don’t want to miss out! Have a great week loves!
P.S. I’ve included the link to this awesome article here. I found it to be such an amazing read and I’m sure you will too.