HIIT Workout (High Intensity Interval Workout): Not just a fad, but a great way to burn calories and kill fat.
The long days of cardio are over even if you are an endurance athlete. HIIT workout is an efficient way to better endurance capacity, rev up metabolism and keep that calorie burn high throughout the day. Quick and dirty are the key components to a solid interval workout. Try one on for size!!
Exercises are to be performed in a circuit fashion, completing one exercise after the other with little to no rest in between. Design your interval workout to fit your fitness level but manipulating sets, reps or time. See our guide for your fitness level.
Beginners: 3 rounds of 30 seconds each (modify exercises if need be.). Rest between exercises 10-30 seconds. If you feel you need longer, take your time and track the rest time needed. Try to decrease that rest time between exercises during the next set or workout. Rest time between sets 1-2 minutes to allow for full recovery.
Intermediate: 3 sets – 20 seconds, 30 seconds, 45 second, each exercise. Increasing the interval time of each exercise per set is a great way to work on stamina. Rest between exercises: 10-30 seconds. Rest between sets: 1-2 minutes.
Advanced: Add in a 4th set of 60 seconds AND ladder down – 20 sec, 30 sec, 45 sec, 60 sec, 45 sec, 30 sec, 20 sec. Rest between exercises 0-15 seconds. Rest between sets: 30 seconds – 1 minute.