You can use the 'Tabata' method (20sec intense exercise followed by a 10sec rest) but I find that 20sec is just too short. So I set my interval timer on for 30 sec exercise 10 sec rest and then 1 minute rest between each set.
So this is what it looks like.
Do a quick 5-10 minute warm up: jog, jumping jack etc
30sec - Jump Rope (boxing style)
30 sec - Burpees
30 sec - Jump Rope
10 sec rest
30sec - Burpees
30sec - Jump Rope
30sec - Burpee
1 minute rest.
So basically you're alternating between Jump Rope and whatever exercise you plan to perform(3 sets)
3 x 30sec - Chair Dips (alternating with the Jump Rope)
3 x 30sec - Jump Knee Tucks (alternating with the Jump Rope)
3 x 30sec - Elevated/Decline Push-ups (alternating with the Jump Rope)
3 x 30sec - Jumping Split Squats (alternating with the jump rope)
3 x 30sec - Dumbbell Lawnmowers (" ")
3 x 30sec - Squat kicks (" ")
3 x 30sec - Dumbbell 2 arm Tricep Kickbacks (" ")
3 x 30sec - Max Speed Turning Kicks (" ")
3 x 30sec - Dumbbell French press (" ")
3 x 30sec - Dumbell walking lunges (" ")
3 x 30sec - Jumping Knee Tucks (" ")
3 x 30sec - Sprint for your LIFE!!
These are some examples of what you could incorporate into your HIIT workout! You will probably need to adjust the workout times and rest times according to your fitness level. Just don't forget to push yourself to the point where you are pulling those horrid facial expressions and for some the big GRUNTS....you need to feel the burn buRN BURN baby!!
Benefits of HIIT
- Saves time
- Increase in Cardiovascular function
- Increase in Strength Power and Speed
- Significant reductions in body fat and insulin resistance
- Increase VO2 Max (Maximum amount of oxygen you can uptake during exercise)
- Prevents injuries
- Activation of the fast twitch muscle, resulting in more muscle mass. More muscle mass the higher your RMR
On another note I've mentioned all the benefits of HIIT training, however, endurance exercises are also beneficial for fitness and health. (it just takes longer).
I sure do love my looooooonnnnggg runs. Yes, it takes longer but this sort of exercise helps me recover from all the tough weight and HIIT sessions whilst still burning that stubborn FAT.
I tend to rotate between HIIT 2 times a week, Long distance 2-3times a week and 5-6 weight sessions (detailed schedule to come).