High Intensity Interval Training (HIIT) has so many benefits I believe it should be an essential part of your weekly routine. It gets results fast and it doesn't take long to do. Performed correctly it is a great way to change your body shape.
What is H.I.I.T?
High intensity interval training is where the chosen exercise is alternated between periods of high intensity bursts of maximum effort and periods of easy, low intensity effort for recovery.
The concept is basic and it can be adapted for many different kinds of exercise, some of which are better than others, which I will explain below.
For example: the basic HIIT
1 min walk, 30 second sprint (RPE 9/10, see below), 1 min walk, 30 second sprint............
On the exercise bike: 1 min RPM 55, 30 seconds RPM 135 (RPE 9/10, see below), and keep repeating.
Rowing machine: 300m as fast as possible/ 40second rest - Repeat
How to create the best high intensity interval training, for fitness, weight loss, strength and muscle tone.
This is important.
Incorporate large body movements that use multiple muscle groups (compound exercises) into your workout.
Evidence in recent documentaries have brought to light the benefits of this kind of training. The scientific studies proved that there are enormous benefits from just 3 lots of 20 second bursts of intense exercise 3 times a week. That's not a lot of exercise!
However, with most of you on this site wanting to get a better body shape, you need to do more exercise than that!