High Intensity Interval Training, or as its street name better known as HIIT has been all the craze as of late. You might have heard your co-worker talking about doing HIIT with their trainer and saying how it has changed their life. Well so, what is HIIT? Let me answer that for you.
HIIT is a form of “cardio” training, the bouts are done in intervals, with high intensity during the active bouts and either active recovery or a stationary recovery during the rest bouts. When performing a HIIT interval, we would usually be aiming to achieve a max heart rate of 80% — (220-your age)x0.8. The work to rest ratio for a HIIT interval should be about to a 1:2 or 1:3, what does this look like? Well in a 1:2 work to rest ratio, we would be doing our high intensity portion for 30 seconds and have a complete minute (60 seconds) of rest.
What Are the Best HIIT Exercises?
Now that we know what HIIT is, and how to program it, you may be asking yourself, “What are the best modes of HIIT?”. Well is there a really best mode for HIIT for you? The answer is yes!
First, we have to see what we are looking to get out of it, and how long have we been training and, what we have been doing:
For someone who has been training, for a good amount of time and has running frequently might consider either sprints on the treadmill or outdoor/indoor track if it’s available.
For a novice trainee, a good option might be to do something very low impact as they wont have the ligament and tendon strength to tolerate a lot of the impact that running/sprinting has.
This being said, a personal favourite exercise for HIIT for those just starting looking to get their conditioning up is Mountain Climbers, truly an oldie but goodie. Usually, a long lost exercise may be good to take off the shelf and put into work. Being a relatively low impact exercise, it also engages the full body, and firing up that core due to its hand plank positioning. The exercise is also a relatively very safe exercise especially when done on a matt, as the worst that can happen is you land on the matt. Also, the exercise is very scalable so as you get better you can easily increase the intensity.