High Intensity Intervalic Training (HIIT)

HIIT is much more effective than cardio training and it increases the rate at which calories are burned.

This type of training called interval training consists of doing periods of high intensity exercise that is mixed with periods of low intensity exercise. Sprinting is a good example of a high intensity exercise and walking is a low intensity exercise.

When using a machine, change the speed setting to increase or decrease the intensity of the workout.

Shorter intervals must be done at higher intensity than longer intervals.
1 minute interval – highest intensity
2 minute interval – moderate-high intensity
3 minute interval – moderate intensity

Interval Example:
Walk/Run treadmill interval
5 minute warm up – Treadmill speed 3.2 (walking speed)
1 minute interval - Treadmill speed 7.5 (running speed)
1 minute rest - Treadmill speed 3.5 (brisk walk)
2 minute interval - Treadmill speed 7.0 (moderate run speed)
2 minute rest - Treadmill speed 3.5 (brisk walk)
3 minute interval - Treadmill speed 6.5 (jogging speed)

Finish 2 interval workouts per week.

Each interval workout should take 27 minutes.

Do your interval workouts on any day you prefer. Mix them with full body weight workouts, or complete them on your “off” days – when you are not lifting weights.

Interval Exercise Choices:

• Walk/jog/run
• Treadmill
• Stationary Bike
• Bike (outside)

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