Friday, 22 July 2011

High Intensity Interval Training (HIIT)

I have been looking at various types of HIIT sessions designed to be great fat strippers, perfect for building stamina and blending these with good quality, muscle building resistance work.



Today we worked on beach work - well why not, it's down the road and was a beautiful day.  You see I believe that it is important to find a balance - HIIT work can be painful but balance this with doing it on the beach it becomes something to look forward to.

The good thing about beach training is the sand is soft, therefore working us harder.  The shoreline is also angled or sloping so that we can intensify the workout either one side at a time or an 'uphill/downhill' routine.  We also have a great big puddle of water to jump in at the end to cool off!!

This is the HIIT set that we did, give it a try and let me know how you did:

20 minute warm up jog keeping heart rate at a constant 80% MHR

10 second sprint
10 second jog
10 second sprint
20 second jog
10 second sprint
30 second jog
10 second sprint
20 second jog
10 second sprint
10 second jog

Repeat this section 3 times

10 minute jog as above

Sounds easy eh!  Actually its a fairly quick routine that can easily be varied with the inclines mentioned earlier.  The addition of soft sand or shingle really sap the legs quickly so dont be fooled!  Hear rate up to 95-110% MHR  total calories burnt on this session 768 in just under 40 minutes ;@)

No comments:

Post a comment