Sample High Intensity Interval Training (HIIT) Workout Routines

High Intensity interval training (HIIT) has gained a tremendous amount of popularity over the last few years. HIIT has been my favorite form of cardio ever since my basketball playing days. I perform HIIT regularly to maximize my fat burning efforts. The other reason I perform HIIT is because I simply Love it! It challenges me and pushes me past my comfort zone in a way that other forms of exercise can't.

Last week we discussed the incredible benefits associated with HIIT which included fat burning, increased insulin sensitivity, increased motivation, and increased metabolism. I have experienced all of these benefits personally, and passionately share my HIIT enthusiasm with others. Whether you are an average Joe looking to lose that midsection, or a fine tuned athlete looking for the perfect cardio that is both muscle sparing and fat burning - HIIT is the choice for you!

Many fitness enthusiasts understand the science behind HIIT, but don't have a clue how to actually perform HIIT workouts. This week we are going to look at some unique HIIT workouts for every fitness level. I have personally used all of these HIIT workouts with personal training clients and each has experienced a tremendous amount of success.

The great thing about HIIT is that you can get an incredible workout in 15 minutes or less. I have indicated the amount of time each HIIT workout requires.

Before we start, here are a few tips to get the maximum benefit from your HIIT sessions:

•  Always make sure you are warmed up and stretched before your HIIT sessions

•  Make sure your “high” intervals are done at close to 100 Percent Maximum Intensity

•  Perform HIIT with a partner to increase motivation and make it more fun

•  Do not perform HIIT directly before or after a weight lifting session

•  Your body needs 48-72 Hours at the minimum to recover before your next HIIT workout

Beginner's Sample HIIT Workout

Total Workout Time: 10 Minutes

Exercise One: Cycling (High Intervals performed cycling at maximum intensity, low intervals done pedaling at moderate speed)

Interval One: 30 Seconds at 50 Percent Intensity

Interval Two: 15 Seconds at 90 Percent Intensity

Interval Three: 30 Seconds at 50 Percent Intensity

Interval Four: 20 Seconds at 95 percent intensity

Interval Five: 30 Seconds at 50 Percent Intensity

Interval Six: 20 Seconds at 100 Percent Intensity

Interval Seven: 1 Minute at 50 Percent Intensity

Interval Eight: 30 Seconds at 100 Percent Intensity

Exercise Two: Mountain Climbers (High Intervals performed doing mountain climbers at maximum intensity, low intervals done with a light jog)

Note: If you don't know how to perform a mountain climber check out this quick demonstration:

http://www.exrx.net/Aerobic/Exercises/MountainClimber.html

Interval One: 30 Seconds Light Jog

Interval Two: 20 Seconds Mountain Climbers at 90 percent Intensity

Interval Three: 30 Seconds Light Jog

Interval Four: 20 Seconds Mountain Climbers at 95 percent intensity

Interval Five: 30 Seconds Light Jog

Interval Six: 20 Seconds Mountain Climbers at 100 percent intensity

Interval Seven: 30 Seconds Light Jog

Interval Eight: 30 Seconds Mountain Climbers at 100 percent intensity

Interval Nine: 1 Minute Light Jog

Interval Ten: 30 Seconds Mountain Climbers at 100 Percent Intensity


Intermediate Sample HIIT Workout

Total Workout Time: 16 Minutes

Exercise One: Squat Jumps (High Intervals performed doing squat jumps at maximum intensity, low intervals done with light jump rope)

Note: If you don't know how to do a squat jump, here is a quick video demonstration: http://www.youtube.com/watch?v=CVaEhXotL7M

Interval One: 30 Seconds Light Jump Rope at 50 Percent Intensity

Interval Two: 30 Seconds Squat Jumps at 100 percent intensity

Interval three: 45 seconds light jump rope at 50 percent intensity

Interval Four: 45 Seconds squat jumps at 100 percent maximum intensity

Interval Five: 45 Seconds light jump rope at 50 percent intensity

Interval Six: 45 Seconds squat jumps at 100 percent maximum intensity

Interval Seven: 1 minute light jump rope at 50 percent intensity

Interval eight: 1 minute squat jumps at 100 percent maximum intensity

Interval Nine: 1 Minute light jump rope at 50 percent intensity

Interval Ten: 1 minute squat jumps at 100 percent maximum intensity

Exercise Two: Sprints (High intervals done performing sprints at 100 percent maximum intensity, low intervals done performing a light jog)

Interval One: 20 Seconds Sprints done at 100 percent maximum intensity

Interval Two: 40 Seconds light jog at 50 percent intensity

Interval three: 30 Seconds sprints done at 100 percent maximum intensity

Interval Four: 1 minute light jog at 50 percent intensity

Interval five: 30 seconds sprints done at 100 percent maximum intensity

Interval Six: 1 minute light jog at 50 percent intensity

Interval Seven: 45 Seconds sprint at 100 percent maximum intensity

Interval eight: 45 seconds light jog at 50 percent intensity

Interval nine: 1 Minute sprints done at 90 percent intensity

Interval Ten: 1 minute light jog at 50 percent intensity


Advanced HIIT Workout Routine

Total Workout Time: 12 minutes

Exercise One: Incline Sprints (High Intervals done sprinting on an incline, low intervals done power walking on an incline)

Note: This exercise can be done either sprinting up a hill, or by adjusting your treadmill at an incline of 12 percent. Treadmill works best for this HIIT routine)

Interval One: Incline sprint for 30 Seconds at maximum intensity at 12 percent Incline

Interval Two: Power Walk for 15 Seconds at 12 percent incline

Interval Three: Incline Sprint for 30 Seconds at maximum intensity at 12 percent incline

Interval Four: Power Walk for 15 seconds at 12 percent incline

Interval Five: Incline sprint for 40 seconds at maximum intensity at 12 percent incline

Interval Six: Power walk for 20 seconds at 12 percent incline

Interval seven: Incline sprint for 40 Seconds at maximum intensity at 12 percent incline

Interval Eight: Power walk for 20 seconds at 12 percent incline

Interval nine: Incline sprint for 1 Minute at maximum intensity at 12 percent incline

Interval ten: Power walk for 30 seconds at 12 percent incline

Exercise Two: Bounding (High intervals are done bounding at maximum intensity; low intervals are done performing light jumping jacks in place)

Note: If you don't know how to “bound” here is a quick video:

http://www.exrx.net/Plyometrics/LongJumps.html

Bounding is essentially a long jump with as little time spent on the ground as possible. You will repeatedly perform a long jump during your high interval.

Interval One: 30 Seconds Bounding at maximum intensity

Interval Two: 30 seconds Jumping jacks at moderate intensity

Interval Three: 45 Seconds bounding at maximum intensity

Interval Four: 30 Seconds jumping jacks at moderate intensity

Interval Five: 45 Seconds bounding at maximum intensity

Interval Six: 30 Seconds jumping jacks at moderate intensity

Interval Seven: 1 minute bounding at maximum intensity

Interval Eight: 45 Seconds Jumping jacks at moderate intensity

Interval nine: 1 minute bounding at maximum intensity

Interval ten: 45 seconds jumping jacks at moderate intensity


Conclusion

These are just a few HIIT workouts you can perform at the various fitness levels. The key to HIIT success is to constantly change up your routine and come up with new exercises and interval paces. You have a lot of potential for variety with HIIT as you can change the exercise, length of interval, and rest time between intervals. Make sure you are logging your HIIT workouts so you can constantly add variety and increase the intensity.

Most importantly, have some fun with your HIIT routine. Nothing is more fun than knowing you are performing the best fat burning cardio!

Good luck and all the best,

Blake

 









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