What precisely is HIIT?

[Knight_Errant]

I know it stands for high intensity interval training, and it's some kind of running program involving intervals, but what precisely is it?

[davefly76]

someone will come along and offer a better explanation but basically (if you are running) it involves running at a decent pace for say 2 mins, then sprint for 30 secs, run for 2 mins, sprint for 30 secs. repeat until vomiting occurs :)

[Knight_Errant]

ah right, cool.

[rtkd-badger]

Start out at a good pace for about 4 minutes, then blast it for as long as you can. Go back to the initial pace you started at till you recover, then blast it again.

You should be shattered after about 12 to 15 minutes.

[Nii]

I'm assuming you'd want to do a warmup beforehand right... Otherwise the vomiting might come a lot earlier!

[rtkd-badger]

Yeah, that helps, at training we might start with a light run then sprint flat out from one end of the hall to the other, jog back for a break, sprint back again and so on till we are shattered.

[narcsarge]

Start out at a good pace for about 4 minutes, then blast it for as long as you can. Go back to the initial pace you started at till you recover, then blast it again.

You should be shattered after about 12 to 15 minutes.

Nailed it!


When I incorporate HIIT in my training I usually do it on a track at the local High school. I will warm up by running a mile at a decent pace. Then, I will run all out on the straight, jog the turn, run all out on the straight, jog the turn. When I say run all out I mean it! Run as hard and as fast as you can (without falling over or tripping. Been there, done that) and try to get your heartrate lowered while jogging.

I try for 10 minutes but usually I am in a heap after 8 or 9 minutes. I bring a gallon of water along and try to position it some where where I can crawl to it.

I have also used the elliptical trainer for HIIT. Flat out for 30 secs, normal pace for 20 secs. Again, I shoot for 10 minutes but haven't hit that mark as of yet.

[Freyr]

HIIT is exactly what it sounds like.

Periods of very high intensity work followed by periods of recovery (active or total rest). The work need not be running related - it can be swimming, bag work, bodyweight or resistance movements etc.

Many have already given examples of workouts, but I'll throw in another.

6x 400m sprints - 2min rest in between

The oft mentioned tabata protocol (8 sets of 20s work, 10s rest) is another example which is easily applied to many movements and activities.

[Mitch]

I don't think it has to be running. Tabata (http://www.t-nation.com/findArticle.do?article=04-046-training)would count as HIIT too I think. Have a go if you're feeling brave. :)

Mitch

[Knight_Errant]

Fair enough. So it's not a specific routine, more a type of training?
I've done tabata bodyweight squats before now and they hurted.

[rtkd-badger]

Fair enough. So it's not a specific routine, more a type of training?
I've done tabata bodyweight squats before now and they hurted.

Yeah, you got it, it can be any cardio exercise, as long as you do it flat out.

[TheCount]

The basic principle is you go at high intensity (anaerobic) and then lower intensity (aerobic/recovery) so you are constantly moving but you are training anaerobically too.

So stuff like sprint for 100m, jog for 200, sprint jog, sprint etc.