High Intensity Interval Training/HIIT 101

What is HIIT?

HIIT, or High Intensity Interval Training, is an advanced method of cardiovascular training with many benefits! It is characterized by intervals of very short but all-out effort “work periods” followed by a “recovery” period.

Typically, a HIIT workout will range from 10 to 30 minutes in duration.

Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise!

Examples Please?

Examples of HIIT include sprinting, biking, jump rope or other body weight exercises.

For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by 2 minutes of slow, easy cycling with low resistance.

This would be considered one “round”  of HIIT, and you would typically complete anywhere from 4 to 10 rounds in one workout.

The specific amount of time you exercise and recover will vary based on the activity, the intensity and your fitness level.

Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits!

HIIT Benefits:

• Improves cardiovascular endurance, anaerobic threshold & VO2 max
• Increases metabolism and the amount of calories you burn AFTER you stop working out (known as EPOC)
• Studies have shown it can raise your metabolism for up to 24-36hrs post session!
• Has been studied and proven to be one of the most effective ways to burn body fat!

Quick Facts:

• It is an advanced type of aerobic training and should be gradually added into one’s routine
• Uses carb stores (versus dietary fat) as it’s energy source
• Can be as taxing on the muscular system as weight training
• Should have at least 24 hours in between sessions

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How to Perform HIIT:

• Rate of Perceived Exertion (RPE) on a scale of 1-10 during HIIT should be a 9-10. You are pushing your body to it’s max during the work interval & giving it your all out effort.
• Work intervals should be extremely intense, where you can barely perform controlled breathing.  At the end of the interval, you should be extremely taxed and NEED that recovery interval.
• You can also determine the level of intensity during HIIT by tracking your Heart Rate. Heart Rate during Work Sprint intervals should reach 80-90% of max HR. HR during Recovery period just drop to about 50%.
• You can determine your max HR by taking 220 minus your age. This is your MAX heart rate.
• Work periods should last 15-30 seconds (really no more than 40sec) with at least triple time recovery period. Ie: 30 sec work & 90 sec recovery.

Although highly effective, HIIT doesn’t have to be performing actual running sprints. The key is to just work all near maximal effort! Using the mindset of doing a “sprint” in whatever method you use will help you stay focused on how much effort to exert. Find what works for your body, what you can do & intensity level.

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Last Tip:

It is not necessary but HIGHLY recommended that one uses a Heart Rate monitor for HIIT workouts. Although you can use your RPE to measure your effort, that can be lowered based on aerobic endurance and/or your own mental limitations…! Using a HR monitor guarantees you are training in the correct HR zone and working as efficiently as possible. I prefer Garmin or Polar for Heart Rate monitors. New technology offers wrist based Heart Rate trackers (which most activity trackers now include), which makes it more convenient for people to track their workouts.

My Garmin Forerunner 35 displaying my HR during one of my HIIT sprints

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Is my Bootcamp Class HIIT?

Most people consider a boot camp style class like Orangetheory, a HIIT workout. While it is most definitely has bouts of intense work, it usually falls into the category of interval or circuit trainin.

While interval/circuit training is still very effective and has an important part in your routine, it IS different than HIIT.

HIIT:

• Intervals can not be sustained for more than 40 seconds at a time MAX (Ideal is under 30)
• HIIT cannot be performed for longer than 20 minutes total in duration (since it is so taxing)
• Work to Rest time ratios need to be 1:3 or 1:4 (ie 30 sec sprint and 90 to 120 min recovery) and trust me, you will need it!!
• RPE is 9-10 out of 10
• HR should raise to 90% of MaxHR
• 6-8x work intervals per session
• Should only be performed 2x week on non-consecutive days

Interval Training:

• Work intervals range anywhere from 45 sec to 2 min
• Sessions can last longer, upward of 45 to 60 min total (think circuit training, conditioning classes etc)
• Work to Rest time ratio can be equal 1:1 or 1:2
• RPE is approx. 7-8 out of 10
• HR should raise approx. 75-80% of MaxHR
• 10-20 intervals may be performed
• Can be preformed 4-5x a week

Rule of Thumb: If you are doing HIIT properly, you will be TOAST within 15 minutes!! You should be doing MAX effort and REALLY needing that rest period in between rounds!

HIIT Ideas: Sprints (outside is preferred versus on a treadmill), Spin or Airdyne bike “sprints, running stairs (outside or on a rotating Stairmill) Weighted Battlerope drills, etc.

Have FUN and reap the benefits of HIIT!