High Intensity Interval Training - HIIT

HIIT is an excellent method of Interval training for improving performance with shorter workouts. It is a cardio workout that helps to reduce weight by doing shorter workouts. To start with you can start with about 5-10 minute and work your way up, but once proficient, HIIT sessions will usually last from 10-20 minutes and it is because of the short time needed for the workout that HIIT has become so popular. Although you can vary the timings, the standard interval ratio would be 2:1 (e.g. 1 minute of hard exercise, followed by 30 seconds of slower exercise for rest).

HIIT sessions will usually contain the following -

• A few minutes warm up
• 5 - 10 reps of high intensity exercise which are separated by lower intensity exercise.
• A few minutes cool down

A few things to remember -

• The high intensity reps should be done at maximum intensity and the lower intensity reps should be done at about 50-60% intensity
• The amount of time spent on the lower intensity reps will be about half the amount of time spent on the high intensity reps
• The Amount of time spent on the reps will depend of what you are training for. But it is always good to change around your rep times as this will stop your body adapting to the same routine
  

Probably the main benefit of HIIT is that your workouts can be completed in shorter amounts of time.

HIIT can help to increase you RMR(Resting Metabolic Rate) for the following 24 hours. Your RMR is the amount of calories your body burns at rest and this can lead to extra weight loss through the extra calories burnt.

Studies have also shown that HIIT can improve athletic performance, even for already well trained athletes.

Another suprising benefit that has been researched recently is the theory that HIIT is a good method of prevention of type 2 diabetes because it can improve insulin action in healthy young men.

Standard method - A standard method would be to do 3 minutes warm up, 1 minute high intensity, 30 seconds low intensity, repeat 8 times and then 3 minutes cool down.

1:1 Ratio - 3 minutes warm up, 1minute high intensity, 1 minute low intensity, repeat 6 times and then 3 minutes cool down.

Tabata Method - See my link below for my full article on Tabata Training

You can use many different exercises for HIIT, some that I find effective are running, cycling and rowing. I find it's always good to mix up your exercises as this keeps your body guessing.
In terms of frequency, I would aim to do HIIT 3-5 times a week, but as always, if starting out it's best to work your way up and start with some shorter workouts.

Always consult a healthcare professional before you start any new exercise routine.