HIIT Training

My cousin brother suffering form obesity and I heard that High Intensity Interval Training (HIIT) has become a popular way to burn more fat so provide me the details of this exercise? Also tell me the precaution follow while doing this exercise?

I want to know the workouts of High-Intensity Interval Training (HIIT) so will you please tell me?

[pawan]

High-Intensity Interval Training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods.

HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue.

HIIT Workouts

HIIT Workouts

1. Burpee Interval Workout

Directions

Complete the following circuit four times, resting 1 minute after the burpees in each round.

1. Pullups

Reps: As many as possible in 30 seconds

2. Jumping Jacks

Reps: 60

3. Burpees

Reps: 20

2. Jump Rope Interval Workout

Directions

Complete the following circuit four times, resting 1 minute after jumping rope in each round.

1. Mountain Climbers

Reps: 45

2. Pushups

Reps: 20-30

3. Front Plank

Duration: 1 min.

4. Jump Rope

Duration: 1 min.

3. Resistance Band Finisher

Directions

Complete the following circuit four times, resting 1 minute after the curls in each round.

1. Jump Rope

Duration: 1 min.

2. Dips

Reps: 12-15

3. High Knees

Reps: 30 each knee

4. Curls with Resistance Bands

Reps: 20

4. Lower-Body Interval Workout

Directions

Complete the following circuit four times, resting 1 minute after the calf raises in each round.

1. Sprint

Duration: 30 sec.

2. Squat Jumps

Duration: 45 sec.

3. Lunges

Reps: 20 each leg

4. Calf Raises

Reps: 50

5. Abs Interval Workout

Directions

Complete the following circuit four times, resting 1 minute after the half-burpees in each round.

1. Crunches

Reps: 50

2. Bicycle Crunches

Duration: 1 min.

3. Situps

Reps: 15

4. Hanging Knee Raises

Reps: 15

5. Oblique Crunches

Reps: 20 (each side)

6. Half Burpees

Duration: 20 sec.

6. Stair Stepper Machine Interval Workout

Directions

This can be performed on any machine that has piston-leg action, like the Cybex Arc, Keiser Runner, Versa-Climber, or any other stair-climbing machine where the foot is constantly fixed to the pedal. Set the resistance level high enough so that its challenging for the entire 30 seconds of work. Gradually increase the stride length level of the machine with each bout. This is the advantage of machines like Cybex Arc, where the distance between the feet (the height of the knee on the top leg versus the drop of the foot on the bottom leg) can be adjusted.

The workout

Reps: 20-30 (30 seconds of work immediately followed by 30 seconds of active rest is considered one rep)

Total time: 20-30 min.

7. Battle Rope Interval Workout

Directions

Put the rope around a stable, immovable object like a pole, goal post, concrete pillar, or a heavy weight sled that wont move, etc. Each end of the rope will come off this immovable object with equal distance so that you can grab the ends of the rope (one with each hand) and have it be tense on both sides. Half of the total reps will be with a double arm motion; half will be with an alternating arm motion.

1. Double-Arm Motion

Grabbing both ends of the rope (one with each hand), whip the rope up and down continuously as fast as possible. Both arms will flex and extend at the same time. The height of the rope on the upswing will depend on how high you can raise your arms comfortably. Brace the trunk and spine region hard when going through this entire motion. The hips will lead the arms in these motions from the upswing of the rope to the downswing of the rope, and subsequently from the downswing of the rope to the upswing of the rope.

2. Alternating-Arm Motion

Grab rope initially in the same manner as the double arm motion The arms will now alternate as one arm goes up the other arm comes down. The hips will stay fixed on this one; get the motion from the arms. Still have the same bracing action of the trunk/spine.

The workout

10-20 reps (60 seconds of work immediately followed by 60 seconds of complete rest is considered one rep)

Total Time: 20-40 min.

8. Sled Training Interval Workout

Directions

Attach a weight belt around your waist, and a rope from the belt to the sled. Step forward so there is no slack in the rope to begin. Step out with one foot far in front of your center of mass, so the heel will strike the ground first, and the foot will then come in contact with the ground. The torso should remain upright at all times throughout each step dont lean forward and let the body weight aid in moving the sled. You want to feel as if your front leg heel dig and hip pull is the only thing moving the sled. Rest 30-60 seconds between sprints for both experience levels.

The workout

Professional/Elite athlete level: 23 total sled sprints

Sprint 1: 40 yards
Sprint 2: 50 yards
Sprint 3: 60 yards
Sprint 4: 70 yards
Sprint 5: 80 yards
Sprint 6: 90 yards
Sprint 7: 100 yards
Sprint 8: 110 yards
Sprint 9: 120 yards
Sprint 10: 130 yards
Sprint 11: 140 yards
Sprint 12: 150 yards
Sprints 13-23: 140 down to 40 yards (decreasing 10 yards every sprint)

Basic level: 14 total sled sprints

Sprint 1: 20 yards
Sprint 2: 20 yards
Sprint 3: 30 yards
Sprint 4: 30 yards
Sprint 5: 40 yards
Sprint 6: 40 yards
Sprint 7: 50 yards
Sprint 8: 50 yards
Sprint 9: 40 yards
Sprint 10: 40 yards
Sprint 11: 30 yards
Sprint 12: 30 yards
Sprint 13: 20 yards
Sprint 14: 20 yards

9. Resistance Training Interval Workout

This will consist of strength and power exercises combined with other forms of conditioning work. Rest 20 seconds after each exercise. Run through the circuit 5-10 times. Time yourself to see if you can increase work capacity next session.

1. Dumbbell Squat and Punch

Holding two light dumbbells (10 pounds), bring arms up so elbows are bent, palms are facing down and forearms are parallel to the ground. Maintaining the arm position squat as low as possible, pause, stand and slowly punch the arms out until the elbows are straight then come back to start position (arms remain parallel to the ground during the entire punching action).

Reps: 20

2. Sprint and Change Direction to Sprint (10 total reps)

Sprint full speed 5 yards, immediately change direction and sprint back 5 yards.
Sprint 10 yards out, 10 yards back.
Sprint 15 yards out, 15 yards back
Sprint 10 yards out, 10 yards back.
Sprint 5 yards out, 5 yards back

3. Rotational Lunge With Resistance Band

Fix a light band to a high pole, pillar, or some immovable structure. Standing with feet shoulder-width apart, grab band with both hands and interlock fingers. Move away from the fixture point of the band so the band is tense. Face to the side of where band attaches and extend your arms straight out, parallel to the ground so the band will be perpendicular to the arms. Keeping arms straight, rotate to the left and drop down into a lunge; pause, come back to start position.

Reps: 10-20 each side

4. Single-Leg Dumbbell Stabilization and Punch

Hold a light dumbbell in each hand in front of the body using a neutral grip with elbows bent. Keeping the right knee bent, raise the right leg up high behind you, while keeping left leg straight. Extend the right leg behind the body and moving torso forward. While in this position, punch arms straight out, keeping arms parallel to the ground (many people call this yoga airplane pose). Return back to start position. Thats one rep.

Reps: 10-20 reps (each leg)

10. Sprint Interval Workout

High level (professional athlete level)

Sprint 89 yards in 10 seconds

Rest: 30-50 sec.

Repeat 10-20 times

Average level

Sprint 73 yards in 10 seconds

Rest: 30-50 sec.

Repeat 10-20 times