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HIIT Protocol

When selecting an exercise to use for a HIIT workout, here are two things to consider:

1.Choose big compound exercises that use as many muscles as possible
2.Choose exercises that involve continuous movement

Some suggestions:

Cardio Machines:

- Bike
- Treadmill
- Elliptical / X-Trainer
- Ergo-meter / Row Machine

Body Weight Exercises:

- Sprinting (track, outdoor, x-country)
- Hill Sprints
- Swimming
- Road Cycling
- Jumping Jacks
- Burpees

External Resistance:

- Car pushes
- Squats
- Kettlebell Swings
- Thrusters
- Alternating Jump Lunges
- Sled Drags - Giant Rope Swings

As you increase the volume of your HIIT work, your anaerobic endurance improves and the amount of caloric burn increases.

Work to increase your volume to the maximum recommended 3 × 30 minute workouts per week before increasing the intensity or eternal load.

Here is a progression chart to help you navigate through

HIIT VOLUME PROGRESSION:

WORKOUT ONE / WORKOUT TWO / WORKOUT THREE / TOTAL WEEKLY TIME
20 MINS / 0 MINS / 0 MINS / 20 MINS
20 MINS / 20 MINS / 0 MINS / 40 MINS
20 MINS / 20 MINS / 20 MINS / 60 MINS
30 MINS / 30 MINS / 0 MINS / 60 MINS
30 MINS / 30 MINS / 30 MINS / 90 MINS

HIIT INTENSITY PROGRESSION:
1:9 SPRINT:RECOVERY RATIO

SPRINT / RECOVERY / TIME FOR 1 SET / SPRINTS PER WORKOUT
30 SEC / 270 SEC / 300 SEC / 4 TO 6
20 SEC / 180 SEC / 200 SEC / 6 TO 9
15 SEC / 135 SEC / 150 SEC / 8 TO 12
10 SEC / 90 SEC / 100 SEC / 12 TO 18

HIIT INTENSITY PROGRESSION:
1:6 SPRINT:RECOVERY RATIO

SPRINT / RECOVERY / TIME FOR 1 SET / SPRINTS PER WORKOUT
30 SEC / 180 SEC / 210 SEC / 5 TO 8
20 SEC / 120 SEC / 140 SEc / 8 TO 12
15 SEC / 90 SEC / 105 SEC / 11 TO 17
10 SEC / 60 SEC / 70 SEC / 17 TO 25

HIIT INTENSITY PROGRESSION:
1:3 SPRINT:RECOVERY RATIO

SPRINT / RECOVERY / TIME FOR 1 SET / SPRINTS PER WORKOUT
30 SEC / 90 SEC / 120 SEC / 10 TO 15
20 SEC / 60 SEC / 80 SEC / 15 TO 22
15 SEC / 45 SEC / 60 SEC / 20 TO 30
10 SEC / 30 SEC / 40 SEC / 30 TO 45

Do whichever length is hardest for you.

Beginners should start with 1:9 ratio and progress towards 1:3 ratio.

Beginners: 1 × 20 mins workout per week
Intermediate: 2 × 20 mins workout per week
Advanced: 3 × 30 mins workouts per week

Don’t underestimate HIIT. It’s not like aerobic or standard resistance training. There is a strong neuro-muscular component to this training. You will over train if you are not careful.


Conditioning, Cardio, Hiit

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