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March 2017
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30 SECOND HIIT TRAINING WORKOUTS

HIIT

Given that H.I.I.T. involves such short bursts of activity, it is essential to fully respect both these times and the intensity of the workout to ensure that the training has the desired effects. Naturally, we assume that the longer and more intense a workout is, the better the results will be, however various studies show that this hypothesis is not true. The best results, in terms of VO2 consumption, actually occur when we do exercise for 30 seconds with a workout effort equal to 90% of the maximum heart rate alternated with 30 seconds of recovery time at 50% of the maximum heart rate for a total of 20-30 minutes.
Doing this allows us to do hard work for longer whilst keeping levels of lactate relatively low thanks to the recovery period which stops lactic acid from accumulating in muscles.

A practical example of this can be done when running. Imagine planning a H.I.I.T. session in which you run for 15 minutes but alternate between sprinting (at an average speed of 16kn/h) for 30 seconds and working at 50% of the maximum heart for 30 seconds, so a gentle run at 7km/h the whole time. The average speed will be 11-12km/h. This training method is very different to just running at a constant speed of 11-12km/h for 15 minutes, even if the average speed is the same: the amount of work is the same but the workout is not as intense on the muscles. Furthermore, sprinting increases the oxygen debt by more than 90% compared to a normal workout and this means that the amount of calories burnt after exercise is higher and lasts for 24-48 hours since the body has to ‘pay back’ the oxygen debt it created during the workout. In general, the sprinting intervals can vary from 20-60 seconds, and, in any case, it is difficult to work within the correct parameters defined by H.I.I.T. for any longer than this.

The best way to start doing H.I.I.T. training is to begin working for short periods (30 seconds) at an intensity of 90% of the maximum heart rate followed by rest periods for 30-90 seconds (this time depends on the individual’s level of fitness). This type of training session allows you to complete the training session: working harder and for longer would mean that the session would have to be interrupted or changed.

Following are three examples of how to begin doing H.I.I.T. training.
A medical check-up should be completed before starting since this training method involves very intense workouts, and it is always best to make sure you are totally fit before doing physical activity.

BEGINNERS 30:90
H.I.I.T. can be less tiring than it seems and especially if, at the beginning, the recovery period is three times as long as the workout period, that is, the workout period lasts for 30 seconds and the recovery period lasts for 90 seconds, and this is repeated a total of 8 times. The intensity of the sprint should reach 90% of the maximum heart rate.
The versatility of H.I.I.T. is quite amazing because, once the protocol has been set up, the choice of how to work out is up to you: running, running, cycling, swimming and skipping are all great exercises for H.I.I.T. If you have the possibility to train outdoors, running is a good choice because it allows us to easily control the workout, and this is why it is slightly better than cycling and swimming. If you are training indoors, you could alternate between some skipping with a skipping rope and some cycling (for the recovery period) and squatting and jumping for 30 seconds alternated with sprinting to ensure you work at 90% of the maximum heart rate.
The training will look as follows:
- 5 minute warm-up on a bike, slowly bringing the heart rate up to 75%;
- 30 seconds of squatting and jumping (20-24 jumps in total), heart rate should be at 90% of maximum HR. (Make sure you are squatting correctly: take the weight of the toes and bend the knees as if you were about to sit down. When you are in the squatting position, the knees should stay perfectly in line with the feet, without going in front of the toes or over the sides of the feet. The gluteus should also not go lower than the knees. Once you are in the correct position, take advantage of the knees being bent to push you back up. Return to a standing position with the knees flexed and repeat for 30 seconds);
- 90 seconds of cycling at 50% of the maximum heart rate. Will be repeated 8 times in total.
- 5 minutes of cool down cycling.
Do not be tricked by the first few times: after doing the first and second repetition, the workout will not seem tiring, but the third repetition will remind you that it is!
Carry this out 3 times a week (not 3 days in a row however).

INTERMEDIATE 30:60

This is the option for people who are slightly fitter or those who started H.I.I.T. with a 30:90 second ratio and who want to take the next step. The ratio here is 30:60, that is, 30 seconds of intense sprinting at 90% of the maximum heart rate and 60 seconds of recovery time at 50% of the maximum heart rate. As with the previous training session, you can choose how to do the intense part of workout, and this turns the previous session into the following:
- 5 minute warm-up on a bike, slowing bringing the heart rate up to 75%;
- 30 seconds of squatting and jumping (20-24 jumps in total), heart rate should at 90% of maximum HR;
- 60 seconds of cycling at 50% of the maximum heart rate. Will be repeated 10 times in total.
- 5 minutes of cool down cycling.
Carry this out 3 times a week (not 3 days in a row however).

ADVANCED 30:30

This option is for fit people or those who have been doing the intermediate 30:60 H.I.I.T. training. 30 seconds of intense work should carried out at 90% of the maximum heart rate followed by 30 seconds of recovery time, and it goes without saying that the maximum workout must be just that: the absolute maximum possible.
This is how the training session should look for advanced H.I.I.T. training:
- 5 minute warm-up on a bike, slowing bringing the heart rate up to 75%;
- 30 seconds of squatting and jumping (20-24 jumps in total), heart rate should at 90% of maximum HR;
- 30 seconds of cycling at 50% of the maximum heart rate. Will be repeated 12 times in total.
- 5 minutes of cool down cycling.
Carry this out 3 times a week (not 3 days in a row however).

In order to go from one level of training to the next, you should be able to carry out a full training session, and, once you have reached this training objective, continue these sessions for a few weeks, adding in some extra repetitions before advancing to the next level.

30 SECOND HIIT TRAINING WORKOUTS

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