What is High Intensity Interval Training?
Over the last several years, researchers have slowly but surely reached the consensus that high intensity interval training (HIIT), which is characterized by relatively short bursts of intense exercise followed by periods of rest, far outperforms conventional aerobic endurance type exercises.
Not only does it beat conventional cardio as the most effective and efficient form of exercise, it also provides health benefits you simply cannot get from regular aerobics, such as a tremendous boost in human growth hormone (HGH), aka the “fitness hormone.”
Perhaps best of all, HIIT requires only minutes, compared to hours, each week.
You have three different types of muscle fibers: slow, fast, and super-fast. Only ONE of these muscles, the super-fast fibers, will impact your production of human growth hormone (HGH), which is KEY for strength, health, and longevity. The vast majority of people, including many athletes such as marathon runners, only train using their slow muscle fibers. In fact, neither traditionally performed aerobic cardio nor strength training will work anything but your slow muscles. These are the red muscles, which are filled with capillaries and mitochondria, and hence a lot of oxygen. Power training, or plyometric burst-type exercises, will engage these fast muscles and they’re 10 times faster than slow fibers, activating them is the key to producing growth hormone!
Benefits of HIIT
- Some studies have shown that HIIT burns up to nine times more fat than traditional cardiovascular exercise and keeps your metabolism elevated for more than 24 hours afterwards. This means you are going to keep burning calories long after you have finished exercising.
Sample HIIT Work-Out
Beginner: 20 seconds of work 40 seconds recovery (10 reps)
Intermediate: 30 seconds of work 30 seconds of recovery (10 reps)
Advanced: 40 seconds of work 20 seconds of recovery (10 reps)
Make sure the “work” portion is at your highest exertion level possible.
Work-to-Rest Ratios: The ideal work-to-recovery ratio for interval training is to rest for 50% of the working time frame as outlined in the advanced option. If doing this correctly its very difficult, you can try one of the other programs with slightly longer recovery times.
Try it Post-Workout: There is an added benefit to doing these intervals after your resistance training. This deeply depletes your carbohydrate stores to put your body into fat burning mode faster. Remember this workout is for your lean phase to get ripped quick, not for your bulking phase where you are trying to maximize size. I wouldn’t recommend this workout after a hard leg session.