HIIT - High Intensity Interval Training

HIIT Training: 30 Second Interval Workout

The 30 Second workout is the ideal place to start with Interval training.
Most interval workouts start with 30 Second workouts, If you are beginner please make sure that you stretch, warm up and warm down properly for every workout.
If you are aiming at training above your lactate threshold you need to go fast enough to feel that the last few seconds feel almost impossible to keep running. Everything in your body should be burning. If you are fit and are not getting to this point in the sprint intervals, don’t save yourself for later, give it all up front, go harder and then try and survive through the rest of the workout.
Start this with 6 intervals and gradually migrate to 12. Rest periods also come down from 90 seconds to 30 seconds. Remember to warm up and cool down properly

They really help push up your intensity during intervals.

Beginners

Intermediate

Advanced

HIIT Training: 60 second Interval Workout

Why such long intervals?
Well think of it this way. The shorter intervals are linked with adaptation. The longer ones stil have some adaptation but your sprinting is taking place in a glycogen depleted state...
In English....The longer intervals completely exhaust your muscles of their stored energy, this energy will take 24hr to 48 hrs to replenish. This HIIT training is superb for Direct fat burning and weight loss.
Definitely mix these intervals with some of the shorter more intense workouts during your week for maximum fat loss.
As with all HIIT splits, 60 seconds is tough, so start with 6 intervals and gradually migrate to 12. Rest periods also come down from 2 minutes to 60 seconds. Remember to warm up and cool down properly.

They will really push you hard while making it a lot easier.

Beginner

Intermediate

Advanced

Tabata Training - The fastest way to fitness and fat loss

Tabata interval training is thesingle most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes... but those four minutes produce remarkable effects.

Lose Fat, Get Fit in four minutes

Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Dr. Tabata discovered that this kind of interval training produces much better results than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Something to keep in mind was that the the subjects were as fit as race horses before they started the trial, so the improvements were remarkable.
This makes it an very versatile program, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport.

The Tabata Workout

The full Tabata program is four minutes long, it will probably feel like the longest four minutes of your life.
If you are going to try it I would recommend going light with the weights until you find your range, theres a good chance you will underestimate this workout and be begging people around you to help you off the floor.

Tabata intervals follow this structure:

• Push hard for 20 seconds
• Rest for 10 seconds.
• Repeat this eight times.

The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.
I would suggest getting some sort of tabata timer like a watch where you can see exactly where you are in the workout, you don't want to have to think too much, all of your concentration will be on the exercise.

Choosing Exercises

You can do Tabata exercise with sprints, but it is far more adaptable than other forms of interval training. You can use exercises such as the front squat or push press if you are in the gym. Kettle bells work exceptionally well. Basically anything that you can put a large load on your biggest muscle groups. Be sure to use your large muscle groups otherwise you will get very little of the benefit.
(Note - make sure you are doing a front squat and not a standard squat, you will want to put the bar down!)
This is not a daily workout, if you can do this every day you are doing it wrong. Some people try it once a week but most end up doing tabata once or twice a month. None the less, it produces remarkable results for those brave enough to use it.

Body for Life HIIT Training Routine

The body for life HIIT Training routine comes from a workout made famous by Bill Phillips.
The body for life HIIT training routine has four sets of increasing intervals. Each of these intervals is 1 minute long. Each set is four minutes long.

Intensity

The workout begins at an intensity of 6 out of 10. This is essentially your recovery routine but is at a faster pace than most. Consider this to be a fast jog.Each set excluding the last ends off at an intensity of 9. This should be as fast as you can go for a minute. Give each 9 your all.
The last interval of the last set is important. It ends off with a 10. As you are already going as fast as you can, this extends the set by another minute and is exhausting, depleting whatever energy you had left.
A lot of times the 9 fades into the 10 with your pace constantly decreasing. You may find that you have already slowed down by the end of the first minute, when you hit the 10 try going back up to full pace, then hold that there for as long as you can. You will almost certainly not be able last but this is key moment in this workout.
If you are interested in getting the most out of your Body for life intervals, consider using this interval training workout music and look for escalation intervals.
These can be of great assistance in this kind of workout. It will add intensity as well as let you take you mind off the training. 

The Body for Life HIIT Training Routine Splits