High Intensity Interval Training (HIIT)
– Save Time
– Fire Up Your Metabolism
– Continue To Burn Calories After Your Session
– Preserve Lean Muscle Tissue
Get your ‘HIIT’ right with this simple plan!….
Choose one or several simple exercises where you can safely push yourself hard! (think low skill movement)
Treadmill / Sprints
X – Trainer
Sled / Prowler
Bodyweight (e.g. Burpees…. errrrrr)
Choose a ratio (Work:Rest):
1:1, 1:2, 1:3
We recommend that a beginner use 1:1 or 1:2
A more advanced trainer can also use 1:1 or 1:2 but should be able to generate enough intensity on a 1:3 ratio to ‘Need’ the recovery to perform the following rep.
Choose a work time between 30-60 seconds and then use the ratio to work out the rest time
Then establish how many reps it will take for a session of 12-20 minutes (total session time)
This can be a single session on its own or tagged onto the back of a resistance training session…
Make sure each ‘working’ portion is HARD GRAFT!… (you may experience a drop off in performance its up to you to find the right intensity to complete the reps within the set)
Simple and effective!!!!
TRY THIS…Example Session:
5 minute warm up and dynamic stretch
30:60 x 12
30 seconds as fast as you can on a Rowing Machine
60 seconds active recovery (by active we mean walk around whilst catching your breath)
30 seconds as fast as you can on a Bike
60 seconds active recovery
30 seconds Burpees
60 seconds recovery
Repeat this circuit 3 times
Session done in Under 20 minutes!!!
<<< RM FITNESS MEN >>>
I specialise in taking busy guys from being out of shape to being in very good shape. Founder Director of RM Fitness and have been a professional coach for 14 years.