High Intensity Interval Training (HIIT) is one of the most effective ways to increase your cardiovascular capacity and burn body fat while preserving or even adding muscle mass, depending upon your calorie intake. There are many different protocols out there on how to perform HIIT but here are what we feel are the best two.

 

Each HIIT protocol is best started by performing it 3 times per week and either protocol can be applied to pretty much any method or apparatus of cardio training, be it running, rowing or stepping etc.

 

This is what most people expect HIIT to be! Simply decide on a time or distance to perform the high intensity training over, be it a run, row or step etc, 50-400 meters or 10-60 seconds of work is normally optimal.

 

Base your HIIT on a work to rest (active recovery) ratio of 1:3, so for instance, a 20 second sprint (be it the time taken to perform a set distance or a timed sprint) is then followed by a 60 second recovery phase of gentle walking, rowing or stepping (depending on your exercise choice), before the next work phase.

 

In this example, performing 15 sprints/recover sets would take 18 minutes total. Depending on the intensity and duration of the work interval along with your own level of cardiovascular fitness the work to rest ratio can be adapted, for instance, 1:2 or even a 1:4 or greater.

 

Again, for this protocol of HIIT any form of cardiovascular machine can be utilised. In order to perform HAI you will require the use of a heart rate monitor.

 

Prior to performing HAI you must firstly calculate your maximal heart rate which is based upon a simple formula: 220 – your age (for example, 220 – 30 years old = 190bpm)

The duration of the high intensity work can be individually decided upon, but again, 50-400 meters or 10-60 seconds of work is perfect.

 

Where HAI differs is in the recovery! Your recovery interval is based on the length of time it takes your heart rate to return to 60% of your calculated maximal heart rate. In the case of our 30 year old this would equate to a recovery heart rate of 114bpm (190 x 0.60 = 114). Therefore, once you have performed your work interval reduce the pace in order to allow for active recovery.

 

Once your heart rate returns to 60% of your maximal heart rate, you would then perform the work interval again. As HAI are based upon your own recovery intervals, you cannot simply perform a set amount of sets in an allotted time and therefore HAI should aimed to be performed for between 15-25 minutes.