In a couple of recent posts, (here and here) I discussed the science behind High Intensity Interval Training or HIIT workouts. 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.
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
Here are some suggestions:
Body Wight Exercises
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.