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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.


Cardio A few remarks about high intensity interval training (HIIT)

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Not too long ago, I wrote an article about high intensity interval training with a training program included.

I have some more remarks about the high intensity interval training program:

1. If your physical condition is already OK, then you can start week 1 with 6 sprints. If your physical condition is darn good, then consider 7 or even 8 sprints! In week 10, you will then reach 10-11 sprints, which would be incredibly good!

2. If you’re an advanced athlete, you could also increase the intervals. For example, instead of sprinting for 20 seconds, you could try sprinting for 30 seconds!

3. And lastly, you could also add an incline hill or increase the resistance on your elliptical trainer / bicycle  as an interval. As long as you give yourself for a full 100% during these intervals, things should be ok.

4. if you’re already into weight lifting, powerlifting or bodybuilding, then you might want to refrain yourself from doing 3 HIIT workouts per week.

 Weight training is already very demanding for your body and is the same kind of anaerobic training as HIIT. Furthermore, since HIIT will also develop hypertrophy, this will only happen if you rest well (as with normal weight training). So if you work out 4 times a week in the gym, 1-2 HIIT workouts should be plenty. Don’t forget to eat more too if you still want to gain muscle!


Cardio High intensity interval training (HIIT) explained

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High-intensity interval training (HIIT) is a sort of cardio that was primarily intended to improve performance of athletes, by training in short sessions. It is a whole other way of training than low intensity training.

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