High Intensity Interval Training

High Intensity Interval Training (HIIT) is an enhanced cardio workout routine that can help individuals burn more calories, improve their fitness levels, and hopefully get them out of the gym quicker.  

This specialized style of interval training involves short and intensive high bursts of sprint action, followed by slightly longer low-intensive interval action (rest interval). 

The high intensity sprint levels are typically 30 seconds to 2-3 minutes depending on your fitness level. During the rest intervals, you will maintain the exercise, but at a slower pace to allow your body time to recover from the intense interval. 


Interval Training Advantages

Pushing your body to a high-intensity level for a short period of time gives you several advantages over a conventional slower paced workout:

  • An increase in the calories burned during and after your workout.
  • High-Intensity Interval Training will spike your metabolism for additional fat and calorie burning while improving your strength and endurance levels.
  • Added bonus - your exercise sessions can be done quicker with better overall results.
5k running race

High Intensity Interval Training for the Runner

Interval running can be done outside or on a treadmill. Research shows that high intensity short sprints followed by much slower intervals of rest and recovery can increase your running speed over time.

If you are new to interval training, it's important to prepare your body for the harder speed intervals. It is good to start out doing fewer reps with longer intervals.

  • Begin by running at 3/4 of your top running speed for 30 to 60 seconds followed by 3 to 4 minutes at a slow jog. Once you feel sufficiently recovered, repeat the intervals. 
  • Try and do 4-6 reps when you first start. As your interval training workouts progress, you can increase the number of reps and also reduce the time of your slower recovery intervals. 
  • End your interval training workout with a 12-15 minute cool-down slow jog and walk.


Treadmill Interval Training

Using a treadmill can offer better results than running outside when you first start interval training. The pre-programmed workouts make it easy for you to monitor your workouts. You can select the right interval training workout and perform it on a regular basis and see how your running performance improves.


Interval Training With Kettlebells

Interval training with kettlebells can be an explosive workout routine that combines cardio and strength training together. The swinging motion of many kettlebell exercises will have you working many different muscles at the same time. This lets your body burn an incredible number of extra calories by you using multiple muscle groups simultaneously.


Instructional Video



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I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.




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