I ran across this infographic that is all about high intensity interval training (HIIT). The image lays out an excellent summary of the foundation behind HIIT.
Three Popular HIIT Workout Programs
Three popular HIIT workout program approaches are outlined as well. These include Tabata, Little, and Turbulence Training.
Tabata Method
This is my favorite approach and was invented by Dr Isumi Tabata in 1996. The protocol is performed at extremely high intensity with 20 second intervals of work and 10 second rest periods for 8 cycles. That leaves a workout of 4 minute duration. While that sounds simple; when done at all-out intensity it is brutal and intended only for those that are in good shape and want a fast and efficient workout 2-4x per week.
My favorite variation is to combine 2-5 exercises with the 20/10 time periods for a longer workout. For example Burpees, Mountain Climbers, and Kettlebell Swings – producing a 12 minute killer workout.
Little Method
Dr Johnathan Little and Dr Marint Gibala of McMasters University developed an alternative high intensity interval training workout program in 2009. The Little Method is of longer duration and lower intensity than the Tabata intervals. The protocol consists of 12 cycles of 60 second work intervals at 95% of max with 75 second rest periods. The total workout lasts for 27 minutes and is recommended to be performed 3x per week.
This HIIT workout protocol is fitting for biking or running when you have more time to devote to a workout.
Turbulence Training
You’ve heard me mentiond Craig Ballantyne in previous posts. He has created a series of workout programs around the concept of Turbulence Training. The TT method combines HIIT and strength training by combining 8-rep weight training sets with 1-2 minutes cardio blasting sets of bodyweight movements. The protocol lasts for 45 minutes and is recommended to be performed 3x per week.
All About Hight Intensity Interval Training Infographic
Here is the infographic from Greatist.com
More Health and Fitness News & Tips at Greatist
About Troy Pesola
Troy is the founder of Cube.Dweller.Fitness. He's an innovation catalyst in several areas of life including business, marketing, and process improvement. Outside fo work he's actively involved in fitness, health, and living vibrantly in the Rocky Mountains of Colorado.
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I love Interval Training, I’ve done Tabata but I haven’t tried the other two. I always switch up all the intervals, that way I don’t get bored. I love your guide, I think the explanation is perfect.
Intervals are an essential element of training for me; steady state anything is just too boring.
Tabata’s are fun and quick, but trying to get the intensity as high as recommended by Dr Izumi Tabata is brutal. Still I think my favorite is some kettlebell drills at Tabata’s 20/10 intervals.
What’s your favorite?
-Troy