What the HIIT is Interval Training?

High intensity interval training is a timed workout that targets heart rate with one half of the exercise and targets strength the other. The intensity is related to how fast the heart is moving: the faster the heart rate, the higher the intensity. The half that is low intensity allows for the heart to recover at a lower pace while still exercising.

 

Typically, people associate HIIT with the now classic tabata style of workout: two alternating exercises, each done for a length of 20 seconds with 10 seconds of rest in between. Both competitive bodybuilders and sport enthusiasts alike find the benefits of this style of interval training. More and more research shows the resulting fat burning post workout lasts longer than steady state cardiovascular work like running or cycling, which makes it a favorite among those looking to get rid of the last pound or two… or twenty.

Another form of timed training is intermittent intervals: useful for more variety in the workout. The only difference between intermittent and high intensity workouts is that, while timed, each exercise may have different lengths of time to do them.

 

A favorite HIIT I like to give is with a 30sec on/10sec off cadence, 3x through; one high intensity, cardiovascular-centric exercise with two less intense strength builders, typically a movement that involves flexion, or bending, paired with a still hold that works stability. For this video’s workout:

 

 

Each exercise is as difficult as you want it to be. Go faster or further on your skaters to take it to the next level; go slower on the squats to feel a burn; boat pose in extension is a great way to challenge the abdominals!

Training small groups with intervals is a great way to be able to get to know your workout buddies. Nobody needs to count since the stopwatch is doing it for you; this allows the chance to talk (when not huffing and puffing!) and potentially helping each other out for encouragement and a bit of ribbing.

After complete warmup, intervals can be added as a cardiovascular replacement for your normal cardio routine or can be your entire workout! It depends on you. For some, this type of routine may be perfect for a get up and go in the morning for a quick twenty minute jam before the shower to start the day or for evening time right after the kids are put to bed.

 

Whatever your schedule is, a timed workout creates mental space for you to take care of yourself without looking at the clock. The time is already scheduled, so you know you can fit it in!