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Cardio How to perform high intensity interval training (HIIT)?

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How?

1.    Warm up for a few minutes.
2.    Once you’ve warmed up, sprint as fast as you can for 20 seconds
3.    After these 20 seconds of hell, take a 1-minute break by walking slowly.
4.    Sprint another 20 seconds at full pace! Then take a 1-minute break again
5.    Continue this cycle until you’ve reached 6-8 sprints.
6.    Cool down by jogging for a few minutes.
7.    Stretch!

After your first workout, you might feel really, really bad. Like you want to throw up, or just lie down on the road. Don’t worry, this will get better later on. Think about your first workout, I bet the day after it, you were stiff as hell too, right?

I’ve just explained high intensity interval training via running, but this can also be done by swimming, rowing, an elliptical trainer, etc.
Training program for high intensity interval training

A good scheme might look like this:

Week

Number of trainings

Number of sprints

1

1

5

2

1

6

3

2

5,6

4

2

6,6

5

3

5,5,5

6

3

6,5,5

7

3

6,5,6

8

3

6,6,6

9

3

7,6,6

10

3

7,6,7

As you can see, the number of sprints per training steadily goes up. Obviously, the more sprints, the harder it gets!Don’t forget to add a “deload” once in a while.

For example, after week 5, which is the first week that you’ll be training 3 times a week, you could take a full week off. That’s right, no HIIT for a week, to let your body recuperate.

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