Overview:

H.I.I.T Training stands for High-Intensity Interval Training also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT).

Essentially it is a a form of training where you train at 100% of your ability for a specified period of time and than rest for a specified period of time, repeating this process from 4-30 minutes, two-four times per week.

Here is a breakdown of the more popular interval training programs:

Interval Training	Description	Max Intensity	Rest	Duration
Peter Coe	Used in 1970s by the athletics coach Peter Coe for his son Sebastian Coe.	Run 200 meters	30 seconds	TBD
Izumi Tabata	Based on a 1996 study by Professor Izumi Tabata involving Olympic speed-skaters	20 seconds of ultra-intense exercise.	10 seconds	4 minutes (8 cycles)
Martin Gibala	His team at McMaster University in Canada have been researching high-intensity exercise for several years.	3 minutes for warming up, then 60 seconds of intense exercise (at 95% of VO2max)	75 seconds	8–12 cycles/3 times per week
Jamie Timmons	Professor of systems biology at the University of Loughborough, proponent of a few short bursts of flat-out intensity.	20 second bursts of maximum effort	2 minutes	7 minutes/3 times per week/warm-up and recovery time

Types of Exercises:

You can do just about any type of exercise using interval training. Such as, walking, running, cycling, climbing, squats, burpees, etc. Generally anything that uses your whole body.

Advantages: Here is a list of the five reason to do interval training:

1) Burns Fat Quick. This one is at the top of the list. Because you are doing repetitive intense blasts of 100% maximum effort and then resting you are signaling to your body that it needs to prepare itself and does so accordingly by using excess storehouse of fat to fuel itself, thus you become super lean.

2) It’s quick, saves you time. The circuits typically take 20-30 minutes and vary depending on the type of workout program you are doing. H.I.I.T. certainly is more efficient in this respect.

3) It improves endurance and speed.

4) No equipment necessary. This again depends on the type of program you are doing, but really you can do H.I.I.T. training with just your body-weight, doing a 4 exercise program such as burpees and dips or leg squats, pull ups, push ups & crunches, doing as many as you can and then resting.

5) You can do it anywhere. Again adding to the previous point, you could exercise indoors, outdoors, at a gym, at home, at a park, wherever and whenever.

Dis-Advantages: Here is a list of the five reason NOT to do interval training:

1) Extremely strenuous for those not in shape. The first word of this type of training should give you a clue, it’s called “High” intensity for a reason, it’s high impact. High potential for injury.

2) Doing too much too soon can cause excessive muscle soreness. This can be sincerely hard on your body.

3) As with all sports and physical activities there is a risk of injuries. Joints, knees, ankles, hips and cardiovascular complaints.

4) If you are a beginner the rest period should be longer.

5) Maintain proper form. Not maintaining proper form in any type of exercise can be dangerous, but with interval training it can be even more severe for those with inadequate technique.

In conclusion, High-Intensity Interval Training can be a way to shed those unwanted calories but I am one that subscribes to slow and steady wins the race. And for me you could lose a hell of a lot of calories walking and not run the risk of injury than high impact training such as this.

And last but not least, diet.

What you feed your body makes an immeasurable difference in you being lean.

There are so many ways to change your diet but probably the quickest is to cut out the gluten and drink plenty of water, and well, take a good 30 minute walk out in the fresh air.

For further reading on high-intensity interval training:

high-intensity-interval-training

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