4 Steps to a Great HIIT Workout

In a couple of recent posts, (here and here) I discussed the science behind High Intensity Interval Training or HIIT Training. In those posts, I discussed why HIIT is an essential tool in developing complete physical fitness as well as being a VERY effective fat burning tool.

I have also designed a custom HIIT workout geared to improve your vertical jump, click here.

Today’s post will give you the tools to develop your own HIIT or Sprint Training program.

Art by Bill Hall

The 4 Steps to a Great HIIT Workout

1. Exercise Selection

Most of the research studies into HIIT have relied on stationary bicycles or ergo-meters to test the effectiveness of this training protocol. Mainly this is due to the need for these studies to control all of the variables in a closed laboratory setting. Kinesiology lab = Stationary bike.

You, however, are not limited to an exercise bike, treadmill or ergo-meter (stationary rowing machine). HIIT or Sprint Training requires an all-out effort followed by an ‘active’ rest period. As long as you choose exercises that are fully challenging your body for the entire sprint portion, you are limited only by your imagination.

My two caveats are that

1. You should choose big compound exercises that use as many muscles as possible.
2. You should choose exercises that involve continuous movement. There should be little to no resting during the exercise – i.e. no bench press, power cleans where you drop the bar to the floor.

Here are some suggestions:

Cardio machines

• Bike
• Treadmill – be careful transitioning from sprint to recovery – some treadmills are more suited to this type of exercise than others – Back in the day, I used to keep the treadmill at a fast clip and increase the incline for my sprint and then (as quickly as I could hit the ‘decline elevation’ key, bring the treadmill level for the active rest portion.
• Elliptical – Same warning as the treadmill
• Ergo-meter / Stationary Flywheel Rowing Machine
• Versaclimber, VersaPulley

Body Wight Exercises

• Sprinting – track, indoor, outdoor, cross-country, etc.
• Hill Sprints
• Sand dune sprints
• Swimming
• Road cycling – My be difficult to coordinate HIIT if you have to deal with traffic
• Jumping Jacks
• Burpees
• Think gym class calisthenics or take a look at some of the crossfit videos on you tube.

External Resistance Exercises

This is where you are really limited only by your imagination and your common sense. Remember, you should be going full out. Moves that are too complex won’t work when you hit that great big wall of pain.

• Car Pushes
• Squats
• Dumbbell or Kettlebell Swings
• Jump Squats
• Tornado Ball
• Thrusters
• Alternating Jump Lunges Thrusters
• Sled Drags

Next Page – Step #2