How to structure a high intensity interval training (HIIT) program?
5 min read
Asked by: Synthia Garcia
Conditioning Period: Using a cardio or muscular exercise of your choice, perform 4 intervals of 40 seconds of work and 20 seconds of recovery, 4 intervals of 60 seconds of work and 30 seconds of recovery, and 4 intervals of 30 seconds of work and 15 seconds of recovery.
How do you structure a HIIT class?
It calls for 20 seconds of work followed by 10 seconds of recovery, repeated eight times in a row for a total of 4 minutes; that might not seem like a lot, but when each 20-second bout is performed at the highest level of effort, 4 minutes is that is needed for a great workout!
How do you program HIIT training?
Here are the staples of HIT training:
- Frequency – Train only 2-3x per week.
- Moderate Volume – Generally 1-2 sets per exercise.
- Failure – Most sets and exercises are taken to the point of muscular failure.
- Rest – Workouts are performed at a brisk pace. There are no long rest periods between sets.
What are the 3 stages of HIIT?
HIIT It Up: 3 levels of HIIT Training for Maximum Results!
- Plyometric movements. These are powerful, explosive movements that require us to use our body to create the maximum amount of force in the shortest amount of time, for example, jumping or sprinting. …
- Compound Exercises. …
- High Intensity. …
- Allocated Rest.
What is a good HIIT schedule?
“Two 30-minute HIIT sessions a week appears. to be optimal for ideal performance.”
What does a HIIT workout look like?
Instead, a true HIIT workout would look something like this: eight all-out, 20-second sprints, with one minute of rest in between. That means your HIIT protocol (not counting warm-up and cool-down) would be just over 10 minutes.
How long should HIIT intervals be?
When performing HIIT, research suggests that the range of work and recovery for each interval be 15 seconds up to 2-3 minutes in duration (depending on the ratio of work-to-recovery used). The total duration of a HIIT session should be about 30-60 minutes in length, with warm up and cool down included in that time.
How long should HIIT workouts be?
30-60 minutes
Typically, a HIIT workout should take 30-60 minutes including a warm up and cool down. The high intensity portion of the workout should typically be done within 15-20 minutes.
How many rounds of HIIT should you do?
So how much HIIT should I do? Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. So if your goal is to work out four times per week, he recommends two HIIT sessions and two resistance training sessions.
What are the disadvantages of HIIT training?
The cons of high-intensity exercise
- High-intensity exercise is not suitable for everyone. You should already have a basic level of fitness to take part in HIIT training due to its intensity. …
- It can make you dizzy. …
- It will make your muscles sore. …
- You have a higher risk of injury.
Is it better to do HIIT in the morning or evening?
The best time to do HIIT for weight loss is in the morning. For doing any kind of exercise you need motivation and concentration. In the morning you are naturally motivated because you know that your reason for waking up is only doing HIIT.
Should you do HIIT on an empty stomach?
Should you exercise on an empty stomach? No. Your body needs the energy to perform these classes. HIIT workouts have generally been designed to work participants that are not low on sugar and carbohydrates.
What is the best thing to eat after a HIIT workout?
Much like blueberries, green leafy vegetables are part of my go-to post-workout food. They’re chock-full of vitamins, minerals, and fiber. They’re also low in calories. These types of vegetables are also high in antioxidants and can help to minimize the free radicals that may be released during HIIT training.
Do I need protein after HIIT?
In a HIIT session, the intensity you’re training at is also going breaks down muscle tissue, create micro-tears in muscle fibres which are mainly made of protein. This means you will need protein after a workout to help repair and rebuild damaged muscles.
Should you eat right after a HIIT workout?
Eating swiftly after your HIIT session is advisable because “the muscles are thought to be primed to accept nutrients immediately after exercise,” explains the expert. “This [recipe] will make sure you have a good balance of carbs and protein to start the recovery process.”
What is the best thing to eat before a HIIT workout?
Eating Before a HIIT Session
Pre-workout nutrition should focus mostly on carbohydrates with some protein. Carbs are the main source of quick-burning energy that helps power your muscles. Protein can help prime your muscles for intense exercise. Plan to eat one to three hours before HIIT.
What should you do after a HIIT workout?
Physical recovery: The best thing you can do after a HIIT workout is to keep moving — slowly. A few minutes of walking or slow cycling gives your heart a smoother transition from work to rest and keeps your blood flowing, delivering more nutrients and oxygen to your fatigued muscles.
What happens if you don’t eat after a HIIT workout?
According to Bede, you might be really tired if you’re not eating within an hour. For instance, you might leave your HIIT class feeling high off the endorphins and full of energy, but if you wait too long to eat, you might start to get tired and “crash.”
What should you not eat after a workout?
20 Foods You Should Never Eat After a Workout
- Smoothies From Pre-Made Mixes.
- Spicy Foods.
- Soda.
- Heavy Proteins Like Steak.
- Fatty Foods.
- Chocolate.
- Fast Food.
- Simple Carbs.
Should I eat immediately after workout?
Eat after you exercise
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit.
