High Intensity Interval Training (HIIT)

Good morning!

Wow did I have a horrible sleep last night! My body did not want to go to sleep an extra hour early and I tossed and turned all night. My alarm was set for 6, but I didn’t get out of bed until 7:30…so I feel like I am running behind yet again today! The good news is today is a rest day for exercise, so I sort of have an ‘extra’ hour in my day today. ;)

I finally got around to trying out HIIT yesterday after many of you raved about it and told me I should try it out.

High Intensity Interval Training (HIIT)

[Note: Picture is from last summer]

What is HIIT?

It is exercise that involves intense bursts of exercise (e.g., sprinting) followed by moderate intensity exercise (e.g., jogging) repeated in an interval format.

How To Do HIIT:

“A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles and go for about 15-20 minutes.” [Source]

Potential Benefits of HIIT:

A great way to maximize a workout that is limited on time!
Increase Resting Metabolic Rate (RMR) for the following 24 hours post-exercise
Might improve VO₂ max (maximal oxygen consumption) more effectively as compared to traditional long aerobic workouts. [Source 1 & 2]

A few different types of HIIT:

For all of you HIIT pros, feel free to add your own info in the comments. I just did a quick read up on it and have a lot more to learn about it!

Yesterday I decided to try the 60-second HIIT advanced level workout. I typically train at an intense level during my normal workouts, so I thought I would be able to handle the 60-60 second split.

My HIIT Workout:

For my intense 60 second interval, I chose 8 mph, even though I probably could have done 9 mph. I decided to play it safe and see how it went. I can always build up over time.

Warm-up: 10 minute walking at incline 2%

HIIT:

6 mph (10 min/mile) for 60 seconds, at incline 2%
8 mph (7:30 min/mile) for 60 seconds, at incline 2%
Repeat, repeat, etc.
Number of sets: 14
Total time of HIIT: 28 mins.

Cool down: 5 mins. walking

My thoughts:

This HIIT workout made my tempo runs look like a walk in the park!!! It was crazy intense and I loved it.
I love that you can tailor HIIT for your own needs. I think it could be applied to a variety of exercises like cycling, swimming, or gym equipment like the Stairmaster.
I stopped for two quick water breaks around 8 minutes and 20 minutes. You will need water in a crazy way during this workout.
I zoned out and forgot about everything else.
I sweat a TON, much more in 28 minutes than I do for some runs that are an hour or more! Make sure to drink lots of water and have a post-workout snack within about 30-60 minutes of the HIIT.

Overall verdict:

I can’t believe I haven’t been doing this!!! I have done intervals before, but nothing as effective as this. I was blown away by how tough this was and by how amazing I felt afterwards. Total runner’s high. I will definitely be experimenting with HIIT on a weekly basis.

Thank you to those of you who suggested I try HIIT out! I will be forever grateful. :mrgreen:

Do you ever include intervals in your training? Have you ever tried HIIT, if so, what did you think?

Updates:

Need motivation to drink more water? Check out Project Hydrate.
March 15th-20th is Health Tip Week on OSG! Stay tuned all week for the most valuable tips, tricks, and lessons that I have learned along my road to health! :)

Stay tuned…

The best way to predict the future is to invent it. ~Alan Kay

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Heather (Where's the Beach)

15 years ago

I absolutely LOVE HIIT workouts. If I have to run on the dreadmill, they are the only way I can manage to get through it!!!

Jessica @ How Sweet

My favorite HIIT workout to do is 20 seconds on, 40 seconds off. I have a few workouts on my blog. They give me the BEST workout ever, but they are hard as heck. I look forward to them – it’s a pleasure pain. :)

Jennie {in Wonderland}

I wonder if you can do HIIT workouts on the stairmaster or elliptical? I’m not quite ‘there’ yet on the dreadmill, and yet I don’t know if they would be as effective on other machines.

What do you think?

Elle @ Acquired Tastes

Usually when I’m on the elliptical I push myself really hard for 30 seconds and then relax for 30 seconds. It keeps my heart rate high. Also, when I’m running I alternate running and walking. Not sure if this really qualifies as HIIT, but it works for me!

It kinda gives you something to look forward to mentally and you don’t get bored as easy ;)

GirlonRaw

Hey there are some great ideas here for training. I think I’ll have to give it a shot. Thanks for this :)

Tiffany @ A Dantat's Life

i love HIIT!! it doesn’t feel long at all because you’re constantly switching it up. kudos to you for doing a 1:1 ratio your first time! i’ve only recently moved from a 1:2 ratio to a 1:1.5 ratio. i would never be able to have my rest period be a jog/run! i have to bring it down to a walk to get my HR down far enough to reap the benefits of HIIT. otherwise it’s more like steady state high intensity for me.

Leah @ Simply Fabulous

That pic from last summer looks like it could be from a magazine :)

HIIT workouts are awesome. I can’t wait to get back into them!

Jenny

Gah! I love Canada- wish I could run outside in the woods like that… so jealous!

Jaya

Angela, once you HIIT it, you never go back! Tabata workouts are also awesome. You can do Tabata with basically any anaerobic exercise. I don’t think I ever do steady-state energy work, unless it’s to flush the lactic acid out of my system, after a week of hard training. But I will say this, it’s recommended by almost everyone I know (physio, CSCS’s, physicians, etc) that you not exceed 2-3 HIIT/interval sessions a week. It is super taxing on your central nervous system and the harder you train, the harder you need to rest! HIIT and hard lifting/strength training will absolutely transform your body. I am sooo excited for you!

Maureen

Reply to Jaya

what is TABATA?

Stephanie

Great post! I’m really bad at doing any kind of speed/interval work. I think that I’ll definitely try to incorporate something like this at least once maybe twice in my week.

Thanks for the great info!

Samantha Angela @ Bikini Birthday

I do 30s sprints at 10mph and 30s recovery at 6.7mph. I’d love to try HIIT on a track though because track running works your glutes a lot more than trying to catch up to a treadmill.

I usually do 10-15 intervals and don’t do a warm-up.

Heather (Heather's Dish)

i’ve never done hit, but interval training is SO great…makes it go by faster and really pushes the limits :) i’ve always done some form of intervals for those very reasons! can’t wait for the health tips :)

Ameena

HIIT is so hard but so effective…I just can’t get through too much of it! But it is great on the treadmill because it makes the time go so much faster!

Tracey @ I'm Not Superhuman

I’ve never done HIIT, but I just wrote about a study that found HIIT was just as effective as endurance training for muscles. The amount of aerobic activity you’d have to do to get the same results as you get with HIIT is insane!

Jenna

I didnt’ sleep good either! it’s the crazy time change! HIIT sounds great! It’s always been intimidating to me!

skinnyrunner

haha, ive always wondered what HIIT stood for when i read it on blogs everywhere.

Lizzie

I’ve done interval training during track and regular workouts (though just with running). You’ll see the difference when you race. I improved my 5K time last summer by 2:30. It’s tough to see when you’re in the middle of doing them and you just want to take a break, but the rewards do come! I haven’t done any lately (due to injury hiatus), so will be interesting to challenge myself back into them :) You’re amazing!

Angela

I love to add in a HITT w/o once a week!! I find it really helps improve my overall running pace and it’s great for those days when you think you might be a tad bored doing the usually cardio. It goes by so fast!!

EaterNotARunner

I use interval training but nothing that intense…I’ll have to check it out!

Estela @ Weekly Bite

I heard so many good things about HIIT! I must try it!!

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