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The HIIT Advantage
High-Intensity Workouts for Women
200 Pages
Achieve maximal results in minimal time!
The HIIT Advantage: High-Intensity Workouts for Women is the resource for the most research-based, organized, and systematic information available on high-intensity interval training. The HIIT Advantage keys in on specific exercises, combinations, and progressions that will incinerate fat, shape and strengthen the upper and lower body, and assist with core strength for excellent posture and enhanced exercises performance—all written with a woman’s ultimate physique in mind.
HIIT protocols pair quick bouts of super-high-intensity anaerobic intervals with shorter, low-effort rest intervals.
The HIIT Advantage is the authoritative guide on high-intensity training. Comprehensive yet accessible, it describes how and why HIIT is one of the most effective ways to burn fat and improve performance. You’ll find step-by-step instructions, photo sequences, variations, and recommendations for 74 exercises to define muscles, reduce injury, and increase weight loss. You will learn the proper setup of a HIIT workout, the rationale, and the ratios for rest and recovery. Best of all, you’ll choose from 19 complete workouts consisting of a combination of 20-, 30-, and 45-minute sessions. Finally, you’ll receive exclusive access to the HIIT Advantage video library, including demonstrations of 24 key exercises, as well as an original 30-minute workout.
If you’re serious about your workouts, get the advantage of burning more fat, shaping your physique, and improving performance. Get The HIIT Advantage and get results!
Video Contents
Accessing the Online Video
Preface
Acknowledgments
Part I High-Intensity Interval Training, High-Intensity Results
Chapter 1 Understanding HIIT
Chapter 2 Role of Recovery
Chapter 3 Popular HIIT Protocols
Chapter 4 Incorporating Tools and Toys
Part II High-Intensity Interval Exercises
Chapter 5 Lower-Body Exercises
Chapter 6 Upper-Body Exercises
Chapter 7 Core Exercises
Chapter 8 Selecting Your Exercises
Part III High-Intensity Interval Workouts
Chapter 9 Planning Your Workout
Chapter 10 HIIT Workouts
Irene Lewis-McCormick, MS, is a personal trainer, international presenter, author, and 30-year fitness veteran. She holds a master of science degree in exercise and sport science with an emphasis in physiology from Iowa State University. She is a certified strength and conditioning specialist with the National Strength and Conditioning Association and holds professional certifications from the Aerobics and Fitness Association of America, American College of Sports Medicine, American Council on Exercise, Aquatic Exercise Association, TRX, YogaFit, and many other organizations. Lewis-McCormick is the author of A Women’s Guide to Muscle & Strength (Human Kinetics, 2012) and a presenter at SCW Fitness, ACSM Health & Fitness Summit, IDEA Health & Fitness, the Mayo Clinic, and many other regional venues. She is a TRX suspension training master course trainer, a Tabata Bootcamp master trainer, an instructor for Barre Above and Xercise Lab, and a master instructor for JumpSport Fitness. She has been a featured presenter in several DVDs, including programs for pre- and postnatal exercise, water fitness, strength training, small-group training, circuit training, Pilates, and foam roller exercise. Lewis-McCormick is a contributor to consumer and fitness publications, including Shape, More, IDEA Health & Fitness Journal, Prevention, Fitness Management, Diabetic Living, Diet, and Heart Healthy Living. She is on the editorial advisory board of Diabetic Living magazine and is a subject matter expert and exam writer for the American Council on Exercise.
She presents with the IDEA Health & Fitness Association, SCW Fitness Education, TRX, Tabata Bootcamp, Xercise Lab, DCAC Fitness Conventions, and many other national venues.
“Irene offers science applied simply and powerfully to bring HIIT to your workouts the right way, for your starting point, for your results.”
Jonathan Ross-- Award-Winning Fitness Professional and author of Abs Revealed
“Irene Lewis-McCormick’s The HIIT Advantage shows you how to get the most out of your workout with short bursts of targeted exercise which will improve your fitness while burning more fat and calories. Irene is a pro - her workouts and advice are top notch!”
Chris Freytag-- Fitness trainer and health coach www.gethealthyu.com
“Build a stronger, more beautiful body with muscle-building, fat-burning high-intensity interval training. Irene Lewis-McCormick breaks down the science and shares individual exercises, complete workouts, and video exercise demonstrations certain to transform your body.”
Abbie Appel-- ACE Group Fitness Instructor, Master Trainer – Schwinn Fitness, Group Fitness Manaqer – Equinox
Why HIIT
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill.
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill. The greatest appeal of HIIT is its time-saving attributes, but the benefits go much further to include a cumulative, broad range of physiological gains in both health and performance.
HIIT Versus Discontinuous Interval Training
For several years, research has consistently shown that interval training increases overall levels of fitness and burns more calories over a short period of time as compared with steady-state aerobic exercise. In the past, the traditional approach to interval training typically consisted of cardio workouts that alternated steady-state exercise with higher workloads (intervals) for short periods and provided positive recovery periods in a variety of time frames. For example, in the traditional interval approach, you determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal aerobic pace. The next burst of more intense activity may last 2 to 3 minutes. The intensity and how often you change or add an interval and for how long are largely determined by you.
This personally established approach to interval training is referred to as discontinuous interval training because, unless otherwise specified, the approach to each interval and recovery period is neither systematic nor controlled. Such an approach to interval training is useful, because it offers exercisers the flexibility to intersperse harder bouts of discontinuous loads of high-intensity movements with lower-intensity recovery periods and helps improve anaerobic as well as aerobic capacity, but in much longer training sessions with much lower microbursts of intensity. However, unlike HIIT, traditional discontinuous interval training does not consist of precise, specific time frames in which to perform the higher-intensity workloads and is not necessarily systematic.
In the HIIT protocols presented in this book, the interval ratios are clearly prescribed, detailed, and specific. Additionally, the concept of negative recovery is a major difference between the more random approach of discontinuous interval training and HIIT. Because of the negative aspect of recovery in precise ratios, HIIT is harder and can yield greater training results.
HIIT Versus Steady-State Training
Research has demonstrated the effectiveness of HIIT protocols by contrasting them with steady-state endurance, or aerobic, exercise. To appreciate the power of HIIT, it's important to understand the difference between steady-state, aerobic endurance activities and high-intensity exercise.
Steady-state aerobic activity, or endurance exercise, is simply a form of cardio exercise paced at a continuous, steady rate. This can be defined as exercise performed continuously, such as walking or running for at least 20 minutes at a pace at which oxygen supply meets oxygen demand; the heart rate stays at a constant pace and you do not become breathless. During a HIIT protocol, on the other hand, you vary your energy output and become breathless, or close to it, for short periods of time. 
O2max is also considered the body's upper limit for consuming and distributing oxygen for the purpose of energy production and is considered a good predictor of exercise performance. O2max is considered the gold standard for determining peak power output, or the maximal physical work capacity a person is capable of. For most healthy people, the O2max during a steady-state workout is somewhere between 50 and 70 percent. The rate of oxygen consumption increases as the level of intensity increases - for example, from rest to easy, from easy to difficult, and from difficult to maximal effort.
Additionally, the cardiovascular system adapts to aerobic stressors by increasing in functional capacity. The application of a stressor in exercise science terminology is referred to as overload. When a system of the body (e.g., the cardiovascular system) is overloaded through aerobic activity, it responds by becoming stronger, more resilient, and better able to handle the stress of greater activity and at more intense levels. Aerobic overload results in a stronger heart muscle, improved lung capacity, and better overall cardiorespiratory performance. These parameters are measured by heart rate, stroke volume, and the contractility (the ability to contract with force) of the heart muscle. These factors also assist in blood flow, which allows the oxygen supply to meet the oxygen and energy demands of the working muscles during aerobic activities.
However, there are more than just heart health rewards to be gained from aerobic exercise. The list of benefits is actually quite long. They include increased contraction of skeletal muscles, which also boosts blood flow, making venous blood return to the heart more efficient. This quicker return of blood to the heart increases how quickly blood can refill in the ventricles (the chambers of the heart), which results in an increased preload. This elevated preload adds to the heart's ability to expel blood quickly, which in turn contributes significantly to enhanced aerobic performance. The following physiological markers are just a few more of the many benefits of aerobic activity:
- Increased size of heart muscle (stronger heart)
- Increased stroke volume (more blood flows out with each heartbeat)
- Increased rate of oxidized enzyme efficiency (creates ATP energy with greater efficiency)
- Increased rate and efficiency of oxygen and fuel getting into muscle
- Greater endurance of slow-twitch muscle fibers (Type I, slower to fatigue)
- Increased reliance on fat as an energy source
- Increased number of mitochondria (energy factory of a muscle cell)
- Better ability to dispose of waste products created in the muscles during exercise (onset of blood lactate accumulation, or OBLA)
But even with all this evidence demonstrating the positive effects of aerobic activities, much of the newer research is demonstrating that HIIT protocols provide the same health and performance benefits, and more. A study performed by Helgerud and colleagues (2007) showed that HIIT was significantly more effective in improving maximal oxygen uptake (O2max) and stroke volume (the amount of blood that pumps out of the left ventricle each time the heart beats) than steady-state aerobic activity.
Another study examined participants who performed a HIIT walking workout (walking on a treadmill at 80 to 90 percent of O2max) 3 times a week for 10 weeks. These participants were compared with a control group who performed an aerobic walking program at 50 to 60 percent of O2max. The HIIT group had a 12 percent increase in the size of the left ventricle of the heart as well as improved heart contractility when compared with the control group. This research is particularly significant because the participants in this study were coronary artery disease patients going through rehabilitation, yet they were able to safely improve their health and performance using a HIIT walking protocol (Slordahl et al., 2004).
Save
Save
Save
Save
Save
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Foundational Movement 1: Squats
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat).
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat). Additionally, because squats require a significant contribution of lower-body muscle and joint action, they can use a lot of energy. Therefore, a variety of squats are presented to help you achieve appropriate overload in your HIIT workouts.
Basic Squat
Stand with feet parallel and slightly wider than hip width and toes turned slightly out (see figure a). Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with the chin parallel to the floor (see figure b).The knees may or may not pass the foot, but they should track with the second and third toe of each foot. Flex the knees and lower the body down as low as you can while keeping an erect spine without feeling any pain in any joint, including the knees and hips. The goal is to get the thighs parallel to the floor, while distributing your weight evenly between both feet. You will have a maximal hip hinge here. When you are ready, press through the feet back up to a full upright stance.
Squat to Heel Raise
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise to an upright stance and continue the movement by rising onto the balls of the feet, lifting the heels off the floor (see figure b). Be sure to stay aligned in the foot when lifting the heels and balancing on the balls of the feet; do not drop the heels out or in.
Squat Jump
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise up to an upright stance, and add a power move by jumping straight up (see figure b). Land softly and immediately lower back down into the squat and repeat.
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
HIIT Workouts
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals.
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals. Many people consider longer workouts to be better workouts, but this is just not true, particularly with respect to HIIT. The fact that these workouts are short doesn't mean that they are any less effective than longer workouts. Short workouts are great to perform when you are pressed for time or are just starting out with HIIT. Additionally, because movement quality is the key to success, no matter which workouts you perform, if your movements are of high quality, your results will be fantastic.
These workouts are further divided into the HIIT protocols of max, mixed, and timing Tabata and the hard, harder, hardest formats. Following the timed workout sequences are 4-minute microburst Tabata workouts you can plug into any of your daily exercise routines. A great addition to any cardio workout, they are performed at the beginning (after a warm-up), in the middle, or at the end of a traditional steady-state routine. You can also perform them when you are pressed for time but still want to take advantage of the benefits of HIIT.
Remember Your Tabata Guidelines
As a quick recap, the Tabata HIIT guidelines are as follows:
- Max intervals include one exercise.
- Mixed intervals include the following:
- If there are two exercises, perform exercise 1 for rounds 1 and 2, exercise 2 for rounds 3 and 4, exercise 1 for rounds 5 and 6, and exercise 2 for rounds 7 and 8.
- If there are four exercises, perform exercise 1 for round 1, exercise 2 for round 2, exercise 3 for round 3, and exercise 4 for round 4; then repeat for rounds 5 through 8 in the same order.
20-Minute Workouts
The five 20-minute body-weight workouts in this section are quick to perform and very effective; all are from the menus in chapter 8. One focuses on the lower body, one focuses on the lower body and core, two focus on the upper body and core, and one focuses on just the core.
Even though these routines focus on specific body parts, the entire body is involved in stabilization, strengthening, and burning calories. You will become breathless, crossing the anaerobic threshold, yet still be emphasizing a particular body part in these short but powerful workouts.
These workouts require nothing more than your own body weight, so make sure you have a clear area in which to exercise and, for the upper-body and core exercises, a mat for your knees and elbows for comfort if necessary. Also, be sure to have water available to drink anytime you feel thirsty, or to sip during your recovery between rounds or interval sequences.
20-Minute Workout 1: Lower Body
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 1: Squat with elbow drive - 4 minutes
- Mixed interval 1: Basic squat; basic lunge - 4 minutes
- Mixed interval 22: Curtsy lunge; twist - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 2: Lower Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 2: Quarter-turn squat - 4 minutes
- Mixed interval 7: Squat jack; Brazilian lunge - 4 minutes
- Mixed interval 24: Bridge; full bicycle crunch - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 3: Upper Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 3: Two-knee push-up - 4 minutes
- Mixed interval 9: Wood chop squat; mountain climber - 4 minutes
- Mixed interval 3: Forearm plank; forearm side plank - 4 minutes
- Cool-down/transition out: 3 minutes
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Why HIIT
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill.
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill. The greatest appeal of HIIT is its time-saving attributes, but the benefits go much further to include a cumulative, broad range of physiological gains in both health and performance.
HIIT Versus Discontinuous Interval Training
For several years, research has consistently shown that interval training increases overall levels of fitness and burns more calories over a short period of time as compared with steady-state aerobic exercise. In the past, the traditional approach to interval training typically consisted of cardio workouts that alternated steady-state exercise with higher workloads (intervals) for short periods and provided positive recovery periods in a variety of time frames. For example, in the traditional interval approach, you determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal aerobic pace. The next burst of more intense activity may last 2 to 3 minutes. The intensity and how often you change or add an interval and for how long are largely determined by you.
This personally established approach to interval training is referred to as discontinuous interval training because, unless otherwise specified, the approach to each interval and recovery period is neither systematic nor controlled. Such an approach to interval training is useful, because it offers exercisers the flexibility to intersperse harder bouts of discontinuous loads of high-intensity movements with lower-intensity recovery periods and helps improve anaerobic as well as aerobic capacity, but in much longer training sessions with much lower microbursts of intensity. However, unlike HIIT, traditional discontinuous interval training does not consist of precise, specific time frames in which to perform the higher-intensity workloads and is not necessarily systematic.
In the HIIT protocols presented in this book, the interval ratios are clearly prescribed, detailed, and specific. Additionally, the concept of negative recovery is a major difference between the more random approach of discontinuous interval training and HIIT. Because of the negative aspect of recovery in precise ratios, HIIT is harder and can yield greater training results.
HIIT Versus Steady-State Training
Research has demonstrated the effectiveness of HIIT protocols by contrasting them with steady-state endurance, or aerobic, exercise. To appreciate the power of HIIT, it's important to understand the difference between steady-state, aerobic endurance activities and high-intensity exercise.
Steady-state aerobic activity, or endurance exercise, is simply a form of cardio exercise paced at a continuous, steady rate. This can be defined as exercise performed continuously, such as walking or running for at least 20 minutes at a pace at which oxygen supply meets oxygen demand; the heart rate stays at a constant pace and you do not become breathless. During a HIIT protocol, on the other hand, you vary your energy output and become breathless, or close to it, for short periods of time. O2max is also considered the body's upper limit for consuming and distributing oxygen for the purpose of energy production and is considered a good predictor of exercise performance. O2max is considered the gold standard for determining peak power output, or the maximal physical work capacity a person is capable of. For most healthy people, the O2max during a steady-state workout is somewhere between 50 and 70 percent. The rate of oxygen consumption increases as the level of intensity increases - for example, from rest to easy, from easy to difficult, and from difficult to maximal effort.
Additionally, the cardiovascular system adapts to aerobic stressors by increasing in functional capacity. The application of a stressor in exercise science terminology is referred to as overload. When a system of the body (e.g., the cardiovascular system) is overloaded through aerobic activity, it responds by becoming stronger, more resilient, and better able to handle the stress of greater activity and at more intense levels. Aerobic overload results in a stronger heart muscle, improved lung capacity, and better overall cardiorespiratory performance. These parameters are measured by heart rate, stroke volume, and the contractility (the ability to contract with force) of the heart muscle. These factors also assist in blood flow, which allows the oxygen supply to meet the oxygen and energy demands of the working muscles during aerobic activities.
However, there are more than just heart health rewards to be gained from aerobic exercise. The list of benefits is actually quite long. They include increased contraction of skeletal muscles, which also boosts blood flow, making venous blood return to the heart more efficient. This quicker return of blood to the heart increases how quickly blood can refill in the ventricles (the chambers of the heart), which results in an increased preload. This elevated preload adds to the heart's ability to expel blood quickly, which in turn contributes significantly to enhanced aerobic performance. The following physiological markers are just a few more of the many benefits of aerobic activity:
- Increased size of heart muscle (stronger heart)
- Increased stroke volume (more blood flows out with each heartbeat)
- Increased rate of oxidized enzyme efficiency (creates ATP energy with greater efficiency)
- Increased rate and efficiency of oxygen and fuel getting into muscle
- Greater endurance of slow-twitch muscle fibers (Type I, slower to fatigue)
- Increased reliance on fat as an energy source
- Increased number of mitochondria (energy factory of a muscle cell)
- Better ability to dispose of waste products created in the muscles during exercise (onset of blood lactate accumulation, or OBLA)
But even with all this evidence demonstrating the positive effects of aerobic activities, much of the newer research is demonstrating that HIIT protocols provide the same health and performance benefits, and more. A study performed by Helgerud and colleagues (2007) showed that HIIT was significantly more effective in improving maximal oxygen uptake (O2max) and stroke volume (the amount of blood that pumps out of the left ventricle each time the heart beats) than steady-state aerobic activity.
Another study examined participants who performed a HIIT walking workout (walking on a treadmill at 80 to 90 percent of O2max) 3 times a week for 10 weeks. These participants were compared with a control group who performed an aerobic walking program at 50 to 60 percent of O2max. The HIIT group had a 12 percent increase in the size of the left ventricle of the heart as well as improved heart contractility when compared with the control group. This research is particularly significant because the participants in this study were coronary artery disease patients going through rehabilitation, yet they were able to safely improve their health and performance using a HIIT walking protocol (Slordahl et al., 2004).
Save
Save
Save
Save
Save
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Foundational Movement 1: Squats
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat).
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat). Additionally, because squats require a significant contribution of lower-body muscle and joint action, they can use a lot of energy. Therefore, a variety of squats are presented to help you achieve appropriate overload in your HIIT workouts.
Basic Squat
Stand with feet parallel and slightly wider than hip width and toes turned slightly out (see figure a). Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with the chin parallel to the floor (see figure b).The knees may or may not pass the foot, but they should track with the second and third toe of each foot. Flex the knees and lower the body down as low as you can while keeping an erect spine without feeling any pain in any joint, including the knees and hips. The goal is to get the thighs parallel to the floor, while distributing your weight evenly between both feet. You will have a maximal hip hinge here. When you are ready, press through the feet back up to a full upright stance.
Squat to Heel Raise
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise to an upright stance and continue the movement by rising onto the balls of the feet, lifting the heels off the floor (see figure b). Be sure to stay aligned in the foot when lifting the heels and balancing on the balls of the feet; do not drop the heels out or in.
Squat Jump
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise up to an upright stance, and add a power move by jumping straight up (see figure b). Land softly and immediately lower back down into the squat and repeat.
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
HIIT Workouts
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals.
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals. Many people consider longer workouts to be better workouts, but this is just not true, particularly with respect to HIIT. The fact that these workouts are short doesn't mean that they are any less effective than longer workouts. Short workouts are great to perform when you are pressed for time or are just starting out with HIIT. Additionally, because movement quality is the key to success, no matter which workouts you perform, if your movements are of high quality, your results will be fantastic.
These workouts are further divided into the HIIT protocols of max, mixed, and timing Tabata and the hard, harder, hardest formats. Following the timed workout sequences are 4-minute microburst Tabata workouts you can plug into any of your daily exercise routines. A great addition to any cardio workout, they are performed at the beginning (after a warm-up), in the middle, or at the end of a traditional steady-state routine. You can also perform them when you are pressed for time but still want to take advantage of the benefits of HIIT.
Remember Your Tabata Guidelines
As a quick recap, the Tabata HIIT guidelines are as follows:
- Max intervals include one exercise.
- Mixed intervals include the following:
- If there are two exercises, perform exercise 1 for rounds 1 and 2, exercise 2 for rounds 3 and 4, exercise 1 for rounds 5 and 6, and exercise 2 for rounds 7 and 8.
- If there are four exercises, perform exercise 1 for round 1, exercise 2 for round 2, exercise 3 for round 3, and exercise 4 for round 4; then repeat for rounds 5 through 8 in the same order.
20-Minute Workouts
The five 20-minute body-weight workouts in this section are quick to perform and very effective; all are from the menus in chapter 8. One focuses on the lower body, one focuses on the lower body and core, two focus on the upper body and core, and one focuses on just the core.
Even though these routines focus on specific body parts, the entire body is involved in stabilization, strengthening, and burning calories. You will become breathless, crossing the anaerobic threshold, yet still be emphasizing a particular body part in these short but powerful workouts.
These workouts require nothing more than your own body weight, so make sure you have a clear area in which to exercise and, for the upper-body and core exercises, a mat for your knees and elbows for comfort if necessary. Also, be sure to have water available to drink anytime you feel thirsty, or to sip during your recovery between rounds or interval sequences.
20-Minute Workout 1: Lower Body
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 1: Squat with elbow drive - 4 minutes
- Mixed interval 1: Basic squat; basic lunge - 4 minutes
- Mixed interval 22: Curtsy lunge; twist - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 2: Lower Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 2: Quarter-turn squat - 4 minutes
- Mixed interval 7: Squat jack; Brazilian lunge - 4 minutes
- Mixed interval 24: Bridge; full bicycle crunch - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 3: Upper Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 3: Two-knee push-up - 4 minutes
- Mixed interval 9: Wood chop squat; mountain climber - 4 minutes
- Mixed interval 3: Forearm plank; forearm side plank - 4 minutes
- Cool-down/transition out: 3 minutes
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Why HIIT
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill.
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill. The greatest appeal of HIIT is its time-saving attributes, but the benefits go much further to include a cumulative, broad range of physiological gains in both health and performance.
HIIT Versus Discontinuous Interval Training
For several years, research has consistently shown that interval training increases overall levels of fitness and burns more calories over a short period of time as compared with steady-state aerobic exercise. In the past, the traditional approach to interval training typically consisted of cardio workouts that alternated steady-state exercise with higher workloads (intervals) for short periods and provided positive recovery periods in a variety of time frames. For example, in the traditional interval approach, you determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal aerobic pace. The next burst of more intense activity may last 2 to 3 minutes. The intensity and how often you change or add an interval and for how long are largely determined by you.
This personally established approach to interval training is referred to as discontinuous interval training because, unless otherwise specified, the approach to each interval and recovery period is neither systematic nor controlled. Such an approach to interval training is useful, because it offers exercisers the flexibility to intersperse harder bouts of discontinuous loads of high-intensity movements with lower-intensity recovery periods and helps improve anaerobic as well as aerobic capacity, but in much longer training sessions with much lower microbursts of intensity. However, unlike HIIT, traditional discontinuous interval training does not consist of precise, specific time frames in which to perform the higher-intensity workloads and is not necessarily systematic.
In the HIIT protocols presented in this book, the interval ratios are clearly prescribed, detailed, and specific. Additionally, the concept of negative recovery is a major difference between the more random approach of discontinuous interval training and HIIT. Because of the negative aspect of recovery in precise ratios, HIIT is harder and can yield greater training results.
HIIT Versus Steady-State Training
Research has demonstrated the effectiveness of HIIT protocols by contrasting them with steady-state endurance, or aerobic, exercise. To appreciate the power of HIIT, it's important to understand the difference between steady-state, aerobic endurance activities and high-intensity exercise.
Steady-state aerobic activity, or endurance exercise, is simply a form of cardio exercise paced at a continuous, steady rate. This can be defined as exercise performed continuously, such as walking or running for at least 20 minutes at a pace at which oxygen supply meets oxygen demand; the heart rate stays at a constant pace and you do not become breathless. During a HIIT protocol, on the other hand, you vary your energy output and become breathless, or close to it, for short periods of time. O2max is also considered the body's upper limit for consuming and distributing oxygen for the purpose of energy production and is considered a good predictor of exercise performance. O2max is considered the gold standard for determining peak power output, or the maximal physical work capacity a person is capable of. For most healthy people, the O2max during a steady-state workout is somewhere between 50 and 70 percent. The rate of oxygen consumption increases as the level of intensity increases - for example, from rest to easy, from easy to difficult, and from difficult to maximal effort.
Additionally, the cardiovascular system adapts to aerobic stressors by increasing in functional capacity. The application of a stressor in exercise science terminology is referred to as overload. When a system of the body (e.g., the cardiovascular system) is overloaded through aerobic activity, it responds by becoming stronger, more resilient, and better able to handle the stress of greater activity and at more intense levels. Aerobic overload results in a stronger heart muscle, improved lung capacity, and better overall cardiorespiratory performance. These parameters are measured by heart rate, stroke volume, and the contractility (the ability to contract with force) of the heart muscle. These factors also assist in blood flow, which allows the oxygen supply to meet the oxygen and energy demands of the working muscles during aerobic activities.
However, there are more than just heart health rewards to be gained from aerobic exercise. The list of benefits is actually quite long. They include increased contraction of skeletal muscles, which also boosts blood flow, making venous blood return to the heart more efficient. This quicker return of blood to the heart increases how quickly blood can refill in the ventricles (the chambers of the heart), which results in an increased preload. This elevated preload adds to the heart's ability to expel blood quickly, which in turn contributes significantly to enhanced aerobic performance. The following physiological markers are just a few more of the many benefits of aerobic activity:
- Increased size of heart muscle (stronger heart)
- Increased stroke volume (more blood flows out with each heartbeat)
- Increased rate of oxidized enzyme efficiency (creates ATP energy with greater efficiency)
- Increased rate and efficiency of oxygen and fuel getting into muscle
- Greater endurance of slow-twitch muscle fibers (Type I, slower to fatigue)
- Increased reliance on fat as an energy source
- Increased number of mitochondria (energy factory of a muscle cell)
- Better ability to dispose of waste products created in the muscles during exercise (onset of blood lactate accumulation, or OBLA)
But even with all this evidence demonstrating the positive effects of aerobic activities, much of the newer research is demonstrating that HIIT protocols provide the same health and performance benefits, and more. A study performed by Helgerud and colleagues (2007) showed that HIIT was significantly more effective in improving maximal oxygen uptake (O2max) and stroke volume (the amount of blood that pumps out of the left ventricle each time the heart beats) than steady-state aerobic activity.
Another study examined participants who performed a HIIT walking workout (walking on a treadmill at 80 to 90 percent of O2max) 3 times a week for 10 weeks. These participants were compared with a control group who performed an aerobic walking program at 50 to 60 percent of O2max. The HIIT group had a 12 percent increase in the size of the left ventricle of the heart as well as improved heart contractility when compared with the control group. This research is particularly significant because the participants in this study were coronary artery disease patients going through rehabilitation, yet they were able to safely improve their health and performance using a HIIT walking protocol (Slordahl et al., 2004).
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Save
Save
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Save
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Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Foundational Movement 1: Squats
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat).
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat). Additionally, because squats require a significant contribution of lower-body muscle and joint action, they can use a lot of energy. Therefore, a variety of squats are presented to help you achieve appropriate overload in your HIIT workouts.
Basic Squat
Stand with feet parallel and slightly wider than hip width and toes turned slightly out (see figure a). Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with the chin parallel to the floor (see figure b).The knees may or may not pass the foot, but they should track with the second and third toe of each foot. Flex the knees and lower the body down as low as you can while keeping an erect spine without feeling any pain in any joint, including the knees and hips. The goal is to get the thighs parallel to the floor, while distributing your weight evenly between both feet. You will have a maximal hip hinge here. When you are ready, press through the feet back up to a full upright stance.
Squat to Heel Raise
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise to an upright stance and continue the movement by rising onto the balls of the feet, lifting the heels off the floor (see figure b). Be sure to stay aligned in the foot when lifting the heels and balancing on the balls of the feet; do not drop the heels out or in.
Squat Jump
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise up to an upright stance, and add a power move by jumping straight up (see figure b). Land softly and immediately lower back down into the squat and repeat.
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
HIIT Workouts
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals.
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals. Many people consider longer workouts to be better workouts, but this is just not true, particularly with respect to HIIT. The fact that these workouts are short doesn't mean that they are any less effective than longer workouts. Short workouts are great to perform when you are pressed for time or are just starting out with HIIT. Additionally, because movement quality is the key to success, no matter which workouts you perform, if your movements are of high quality, your results will be fantastic.
These workouts are further divided into the HIIT protocols of max, mixed, and timing Tabata and the hard, harder, hardest formats. Following the timed workout sequences are 4-minute microburst Tabata workouts you can plug into any of your daily exercise routines. A great addition to any cardio workout, they are performed at the beginning (after a warm-up), in the middle, or at the end of a traditional steady-state routine. You can also perform them when you are pressed for time but still want to take advantage of the benefits of HIIT.
Remember Your Tabata Guidelines
As a quick recap, the Tabata HIIT guidelines are as follows:
- Max intervals include one exercise.
- Mixed intervals include the following:
- If there are two exercises, perform exercise 1 for rounds 1 and 2, exercise 2 for rounds 3 and 4, exercise 1 for rounds 5 and 6, and exercise 2 for rounds 7 and 8.
- If there are four exercises, perform exercise 1 for round 1, exercise 2 for round 2, exercise 3 for round 3, and exercise 4 for round 4; then repeat for rounds 5 through 8 in the same order.
20-Minute Workouts
The five 20-minute body-weight workouts in this section are quick to perform and very effective; all are from the menus in chapter 8. One focuses on the lower body, one focuses on the lower body and core, two focus on the upper body and core, and one focuses on just the core.
Even though these routines focus on specific body parts, the entire body is involved in stabilization, strengthening, and burning calories. You will become breathless, crossing the anaerobic threshold, yet still be emphasizing a particular body part in these short but powerful workouts.
These workouts require nothing more than your own body weight, so make sure you have a clear area in which to exercise and, for the upper-body and core exercises, a mat for your knees and elbows for comfort if necessary. Also, be sure to have water available to drink anytime you feel thirsty, or to sip during your recovery between rounds or interval sequences.
20-Minute Workout 1: Lower Body
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 1: Squat with elbow drive - 4 minutes
- Mixed interval 1: Basic squat; basic lunge - 4 minutes
- Mixed interval 22: Curtsy lunge; twist - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 2: Lower Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 2: Quarter-turn squat - 4 minutes
- Mixed interval 7: Squat jack; Brazilian lunge - 4 minutes
- Mixed interval 24: Bridge; full bicycle crunch - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 3: Upper Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 3: Two-knee push-up - 4 minutes
- Mixed interval 9: Wood chop squat; mountain climber - 4 minutes
- Mixed interval 3: Forearm plank; forearm side plank - 4 minutes
- Cool-down/transition out: 3 minutes
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Why HIIT
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill.
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill. The greatest appeal of HIIT is its time-saving attributes, but the benefits go much further to include a cumulative, broad range of physiological gains in both health and performance.
HIIT Versus Discontinuous Interval Training
For several years, research has consistently shown that interval training increases overall levels of fitness and burns more calories over a short period of time as compared with steady-state aerobic exercise. In the past, the traditional approach to interval training typically consisted of cardio workouts that alternated steady-state exercise with higher workloads (intervals) for short periods and provided positive recovery periods in a variety of time frames. For example, in the traditional interval approach, you determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal aerobic pace. The next burst of more intense activity may last 2 to 3 minutes. The intensity and how often you change or add an interval and for how long are largely determined by you.
This personally established approach to interval training is referred to as discontinuous interval training because, unless otherwise specified, the approach to each interval and recovery period is neither systematic nor controlled. Such an approach to interval training is useful, because it offers exercisers the flexibility to intersperse harder bouts of discontinuous loads of high-intensity movements with lower-intensity recovery periods and helps improve anaerobic as well as aerobic capacity, but in much longer training sessions with much lower microbursts of intensity. However, unlike HIIT, traditional discontinuous interval training does not consist of precise, specific time frames in which to perform the higher-intensity workloads and is not necessarily systematic.
In the HIIT protocols presented in this book, the interval ratios are clearly prescribed, detailed, and specific. Additionally, the concept of negative recovery is a major difference between the more random approach of discontinuous interval training and HIIT. Because of the negative aspect of recovery in precise ratios, HIIT is harder and can yield greater training results.
HIIT Versus Steady-State Training
Research has demonstrated the effectiveness of HIIT protocols by contrasting them with steady-state endurance, or aerobic, exercise. To appreciate the power of HIIT, it's important to understand the difference between steady-state, aerobic endurance activities and high-intensity exercise.
Steady-state aerobic activity, or endurance exercise, is simply a form of cardio exercise paced at a continuous, steady rate. This can be defined as exercise performed continuously, such as walking or running for at least 20 minutes at a pace at which oxygen supply meets oxygen demand; the heart rate stays at a constant pace and you do not become breathless. During a HIIT protocol, on the other hand, you vary your energy output and become breathless, or close to it, for short periods of time. O2max is also considered the body's upper limit for consuming and distributing oxygen for the purpose of energy production and is considered a good predictor of exercise performance. O2max is considered the gold standard for determining peak power output, or the maximal physical work capacity a person is capable of. For most healthy people, the O2max during a steady-state workout is somewhere between 50 and 70 percent. The rate of oxygen consumption increases as the level of intensity increases - for example, from rest to easy, from easy to difficult, and from difficult to maximal effort.
Additionally, the cardiovascular system adapts to aerobic stressors by increasing in functional capacity. The application of a stressor in exercise science terminology is referred to as overload. When a system of the body (e.g., the cardiovascular system) is overloaded through aerobic activity, it responds by becoming stronger, more resilient, and better able to handle the stress of greater activity and at more intense levels. Aerobic overload results in a stronger heart muscle, improved lung capacity, and better overall cardiorespiratory performance. These parameters are measured by heart rate, stroke volume, and the contractility (the ability to contract with force) of the heart muscle. These factors also assist in blood flow, which allows the oxygen supply to meet the oxygen and energy demands of the working muscles during aerobic activities.
However, there are more than just heart health rewards to be gained from aerobic exercise. The list of benefits is actually quite long. They include increased contraction of skeletal muscles, which also boosts blood flow, making venous blood return to the heart more efficient. This quicker return of blood to the heart increases how quickly blood can refill in the ventricles (the chambers of the heart), which results in an increased preload. This elevated preload adds to the heart's ability to expel blood quickly, which in turn contributes significantly to enhanced aerobic performance. The following physiological markers are just a few more of the many benefits of aerobic activity:
- Increased size of heart muscle (stronger heart)
- Increased stroke volume (more blood flows out with each heartbeat)
- Increased rate of oxidized enzyme efficiency (creates ATP energy with greater efficiency)
- Increased rate and efficiency of oxygen and fuel getting into muscle
- Greater endurance of slow-twitch muscle fibers (Type I, slower to fatigue)
- Increased reliance on fat as an energy source
- Increased number of mitochondria (energy factory of a muscle cell)
- Better ability to dispose of waste products created in the muscles during exercise (onset of blood lactate accumulation, or OBLA)
But even with all this evidence demonstrating the positive effects of aerobic activities, much of the newer research is demonstrating that HIIT protocols provide the same health and performance benefits, and more. A study performed by Helgerud and colleagues (2007) showed that HIIT was significantly more effective in improving maximal oxygen uptake (O2max) and stroke volume (the amount of blood that pumps out of the left ventricle each time the heart beats) than steady-state aerobic activity.
Another study examined participants who performed a HIIT walking workout (walking on a treadmill at 80 to 90 percent of O2max) 3 times a week for 10 weeks. These participants were compared with a control group who performed an aerobic walking program at 50 to 60 percent of O2max. The HIIT group had a 12 percent increase in the size of the left ventricle of the heart as well as improved heart contractility when compared with the control group. This research is particularly significant because the participants in this study were coronary artery disease patients going through rehabilitation, yet they were able to safely improve their health and performance using a HIIT walking protocol (Slordahl et al., 2004).
Save
Save
Save
Save
Save
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Foundational Movement 1: Squats
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat).
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat). Additionally, because squats require a significant contribution of lower-body muscle and joint action, they can use a lot of energy. Therefore, a variety of squats are presented to help you achieve appropriate overload in your HIIT workouts.
Basic Squat
Stand with feet parallel and slightly wider than hip width and toes turned slightly out (see figure a). Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with the chin parallel to the floor (see figure b).The knees may or may not pass the foot, but they should track with the second and third toe of each foot. Flex the knees and lower the body down as low as you can while keeping an erect spine without feeling any pain in any joint, including the knees and hips. The goal is to get the thighs parallel to the floor, while distributing your weight evenly between both feet. You will have a maximal hip hinge here. When you are ready, press through the feet back up to a full upright stance.
Squat to Heel Raise
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise to an upright stance and continue the movement by rising onto the balls of the feet, lifting the heels off the floor (see figure b). Be sure to stay aligned in the foot when lifting the heels and balancing on the balls of the feet; do not drop the heels out or in.
Squat Jump
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise up to an upright stance, and add a power move by jumping straight up (see figure b). Land softly and immediately lower back down into the squat and repeat.
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
HIIT Workouts
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals.
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals. Many people consider longer workouts to be better workouts, but this is just not true, particularly with respect to HIIT. The fact that these workouts are short doesn't mean that they are any less effective than longer workouts. Short workouts are great to perform when you are pressed for time or are just starting out with HIIT. Additionally, because movement quality is the key to success, no matter which workouts you perform, if your movements are of high quality, your results will be fantastic.
These workouts are further divided into the HIIT protocols of max, mixed, and timing Tabata and the hard, harder, hardest formats. Following the timed workout sequences are 4-minute microburst Tabata workouts you can plug into any of your daily exercise routines. A great addition to any cardio workout, they are performed at the beginning (after a warm-up), in the middle, or at the end of a traditional steady-state routine. You can also perform them when you are pressed for time but still want to take advantage of the benefits of HIIT.
Remember Your Tabata Guidelines
As a quick recap, the Tabata HIIT guidelines are as follows:
- Max intervals include one exercise.
- Mixed intervals include the following:
- If there are two exercises, perform exercise 1 for rounds 1 and 2, exercise 2 for rounds 3 and 4, exercise 1 for rounds 5 and 6, and exercise 2 for rounds 7 and 8.
- If there are four exercises, perform exercise 1 for round 1, exercise 2 for round 2, exercise 3 for round 3, and exercise 4 for round 4; then repeat for rounds 5 through 8 in the same order.
20-Minute Workouts
The five 20-minute body-weight workouts in this section are quick to perform and very effective; all are from the menus in chapter 8. One focuses on the lower body, one focuses on the lower body and core, two focus on the upper body and core, and one focuses on just the core.
Even though these routines focus on specific body parts, the entire body is involved in stabilization, strengthening, and burning calories. You will become breathless, crossing the anaerobic threshold, yet still be emphasizing a particular body part in these short but powerful workouts.
These workouts require nothing more than your own body weight, so make sure you have a clear area in which to exercise and, for the upper-body and core exercises, a mat for your knees and elbows for comfort if necessary. Also, be sure to have water available to drink anytime you feel thirsty, or to sip during your recovery between rounds or interval sequences.
20-Minute Workout 1: Lower Body
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 1: Squat with elbow drive - 4 minutes
- Mixed interval 1: Basic squat; basic lunge - 4 minutes
- Mixed interval 22: Curtsy lunge; twist - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 2: Lower Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 2: Quarter-turn squat - 4 minutes
- Mixed interval 7: Squat jack; Brazilian lunge - 4 minutes
- Mixed interval 24: Bridge; full bicycle crunch - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 3: Upper Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 3: Two-knee push-up - 4 minutes
- Mixed interval 9: Wood chop squat; mountain climber - 4 minutes
- Mixed interval 3: Forearm plank; forearm side plank - 4 minutes
- Cool-down/transition out: 3 minutes
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Why HIIT
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill.
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill. The greatest appeal of HIIT is its time-saving attributes, but the benefits go much further to include a cumulative, broad range of physiological gains in both health and performance.
HIIT Versus Discontinuous Interval Training
For several years, research has consistently shown that interval training increases overall levels of fitness and burns more calories over a short period of time as compared with steady-state aerobic exercise. In the past, the traditional approach to interval training typically consisted of cardio workouts that alternated steady-state exercise with higher workloads (intervals) for short periods and provided positive recovery periods in a variety of time frames. For example, in the traditional interval approach, you determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal aerobic pace. The next burst of more intense activity may last 2 to 3 minutes. The intensity and how often you change or add an interval and for how long are largely determined by you.
This personally established approach to interval training is referred to as discontinuous interval training because, unless otherwise specified, the approach to each interval and recovery period is neither systematic nor controlled. Such an approach to interval training is useful, because it offers exercisers the flexibility to intersperse harder bouts of discontinuous loads of high-intensity movements with lower-intensity recovery periods and helps improve anaerobic as well as aerobic capacity, but in much longer training sessions with much lower microbursts of intensity. However, unlike HIIT, traditional discontinuous interval training does not consist of precise, specific time frames in which to perform the higher-intensity workloads and is not necessarily systematic.
In the HIIT protocols presented in this book, the interval ratios are clearly prescribed, detailed, and specific. Additionally, the concept of negative recovery is a major difference between the more random approach of discontinuous interval training and HIIT. Because of the negative aspect of recovery in precise ratios, HIIT is harder and can yield greater training results.
HIIT Versus Steady-State Training
Research has demonstrated the effectiveness of HIIT protocols by contrasting them with steady-state endurance, or aerobic, exercise. To appreciate the power of HIIT, it's important to understand the difference between steady-state, aerobic endurance activities and high-intensity exercise.
Steady-state aerobic activity, or endurance exercise, is simply a form of cardio exercise paced at a continuous, steady rate. This can be defined as exercise performed continuously, such as walking or running for at least 20 minutes at a pace at which oxygen supply meets oxygen demand; the heart rate stays at a constant pace and you do not become breathless. During a HIIT protocol, on the other hand, you vary your energy output and become breathless, or close to it, for short periods of time. O2max is also considered the body's upper limit for consuming and distributing oxygen for the purpose of energy production and is considered a good predictor of exercise performance. O2max is considered the gold standard for determining peak power output, or the maximal physical work capacity a person is capable of. For most healthy people, the O2max during a steady-state workout is somewhere between 50 and 70 percent. The rate of oxygen consumption increases as the level of intensity increases - for example, from rest to easy, from easy to difficult, and from difficult to maximal effort.
Additionally, the cardiovascular system adapts to aerobic stressors by increasing in functional capacity. The application of a stressor in exercise science terminology is referred to as overload. When a system of the body (e.g., the cardiovascular system) is overloaded through aerobic activity, it responds by becoming stronger, more resilient, and better able to handle the stress of greater activity and at more intense levels. Aerobic overload results in a stronger heart muscle, improved lung capacity, and better overall cardiorespiratory performance. These parameters are measured by heart rate, stroke volume, and the contractility (the ability to contract with force) of the heart muscle. These factors also assist in blood flow, which allows the oxygen supply to meet the oxygen and energy demands of the working muscles during aerobic activities.
However, there are more than just heart health rewards to be gained from aerobic exercise. The list of benefits is actually quite long. They include increased contraction of skeletal muscles, which also boosts blood flow, making venous blood return to the heart more efficient. This quicker return of blood to the heart increases how quickly blood can refill in the ventricles (the chambers of the heart), which results in an increased preload. This elevated preload adds to the heart's ability to expel blood quickly, which in turn contributes significantly to enhanced aerobic performance. The following physiological markers are just a few more of the many benefits of aerobic activity:
- Increased size of heart muscle (stronger heart)
- Increased stroke volume (more blood flows out with each heartbeat)
- Increased rate of oxidized enzyme efficiency (creates ATP energy with greater efficiency)
- Increased rate and efficiency of oxygen and fuel getting into muscle
- Greater endurance of slow-twitch muscle fibers (Type I, slower to fatigue)
- Increased reliance on fat as an energy source
- Increased number of mitochondria (energy factory of a muscle cell)
- Better ability to dispose of waste products created in the muscles during exercise (onset of blood lactate accumulation, or OBLA)
But even with all this evidence demonstrating the positive effects of aerobic activities, much of the newer research is demonstrating that HIIT protocols provide the same health and performance benefits, and more. A study performed by Helgerud and colleagues (2007) showed that HIIT was significantly more effective in improving maximal oxygen uptake (O2max) and stroke volume (the amount of blood that pumps out of the left ventricle each time the heart beats) than steady-state aerobic activity.
Another study examined participants who performed a HIIT walking workout (walking on a treadmill at 80 to 90 percent of O2max) 3 times a week for 10 weeks. These participants were compared with a control group who performed an aerobic walking program at 50 to 60 percent of O2max. The HIIT group had a 12 percent increase in the size of the left ventricle of the heart as well as improved heart contractility when compared with the control group. This research is particularly significant because the participants in this study were coronary artery disease patients going through rehabilitation, yet they were able to safely improve their health and performance using a HIIT walking protocol (Slordahl et al., 2004).
Save
Save
Save
Save
Save
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Foundational Movement 1: Squats
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat).
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat). Additionally, because squats require a significant contribution of lower-body muscle and joint action, they can use a lot of energy. Therefore, a variety of squats are presented to help you achieve appropriate overload in your HIIT workouts.
Basic Squat
Stand with feet parallel and slightly wider than hip width and toes turned slightly out (see figure a). Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with the chin parallel to the floor (see figure b).The knees may or may not pass the foot, but they should track with the second and third toe of each foot. Flex the knees and lower the body down as low as you can while keeping an erect spine without feeling any pain in any joint, including the knees and hips. The goal is to get the thighs parallel to the floor, while distributing your weight evenly between both feet. You will have a maximal hip hinge here. When you are ready, press through the feet back up to a full upright stance.
Squat to Heel Raise
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise to an upright stance and continue the movement by rising onto the balls of the feet, lifting the heels off the floor (see figure b). Be sure to stay aligned in the foot when lifting the heels and balancing on the balls of the feet; do not drop the heels out or in.
Squat Jump
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise up to an upright stance, and add a power move by jumping straight up (see figure b). Land softly and immediately lower back down into the squat and repeat.
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
HIIT Workouts
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals.
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals. Many people consider longer workouts to be better workouts, but this is just not true, particularly with respect to HIIT. The fact that these workouts are short doesn't mean that they are any less effective than longer workouts. Short workouts are great to perform when you are pressed for time or are just starting out with HIIT. Additionally, because movement quality is the key to success, no matter which workouts you perform, if your movements are of high quality, your results will be fantastic.
These workouts are further divided into the HIIT protocols of max, mixed, and timing Tabata and the hard, harder, hardest formats. Following the timed workout sequences are 4-minute microburst Tabata workouts you can plug into any of your daily exercise routines. A great addition to any cardio workout, they are performed at the beginning (after a warm-up), in the middle, or at the end of a traditional steady-state routine. You can also perform them when you are pressed for time but still want to take advantage of the benefits of HIIT.
Remember Your Tabata Guidelines
As a quick recap, the Tabata HIIT guidelines are as follows:
- Max intervals include one exercise.
- Mixed intervals include the following:
- If there are two exercises, perform exercise 1 for rounds 1 and 2, exercise 2 for rounds 3 and 4, exercise 1 for rounds 5 and 6, and exercise 2 for rounds 7 and 8.
- If there are four exercises, perform exercise 1 for round 1, exercise 2 for round 2, exercise 3 for round 3, and exercise 4 for round 4; then repeat for rounds 5 through 8 in the same order.
20-Minute Workouts
The five 20-minute body-weight workouts in this section are quick to perform and very effective; all are from the menus in chapter 8. One focuses on the lower body, one focuses on the lower body and core, two focus on the upper body and core, and one focuses on just the core.
Even though these routines focus on specific body parts, the entire body is involved in stabilization, strengthening, and burning calories. You will become breathless, crossing the anaerobic threshold, yet still be emphasizing a particular body part in these short but powerful workouts.
These workouts require nothing more than your own body weight, so make sure you have a clear area in which to exercise and, for the upper-body and core exercises, a mat for your knees and elbows for comfort if necessary. Also, be sure to have water available to drink anytime you feel thirsty, or to sip during your recovery between rounds or interval sequences.
20-Minute Workout 1: Lower Body
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 1: Squat with elbow drive - 4 minutes
- Mixed interval 1: Basic squat; basic lunge - 4 minutes
- Mixed interval 22: Curtsy lunge; twist - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 2: Lower Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 2: Quarter-turn squat - 4 minutes
- Mixed interval 7: Squat jack; Brazilian lunge - 4 minutes
- Mixed interval 24: Bridge; full bicycle crunch - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 3: Upper Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 3: Two-knee push-up - 4 minutes
- Mixed interval 9: Wood chop squat; mountain climber - 4 minutes
- Mixed interval 3: Forearm plank; forearm side plank - 4 minutes
- Cool-down/transition out: 3 minutes
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Why HIIT
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill.
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill. The greatest appeal of HIIT is its time-saving attributes, but the benefits go much further to include a cumulative, broad range of physiological gains in both health and performance.
HIIT Versus Discontinuous Interval Training
For several years, research has consistently shown that interval training increases overall levels of fitness and burns more calories over a short period of time as compared with steady-state aerobic exercise. In the past, the traditional approach to interval training typically consisted of cardio workouts that alternated steady-state exercise with higher workloads (intervals) for short periods and provided positive recovery periods in a variety of time frames. For example, in the traditional interval approach, you determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal aerobic pace. The next burst of more intense activity may last 2 to 3 minutes. The intensity and how often you change or add an interval and for how long are largely determined by you.
This personally established approach to interval training is referred to as discontinuous interval training because, unless otherwise specified, the approach to each interval and recovery period is neither systematic nor controlled. Such an approach to interval training is useful, because it offers exercisers the flexibility to intersperse harder bouts of discontinuous loads of high-intensity movements with lower-intensity recovery periods and helps improve anaerobic as well as aerobic capacity, but in much longer training sessions with much lower microbursts of intensity. However, unlike HIIT, traditional discontinuous interval training does not consist of precise, specific time frames in which to perform the higher-intensity workloads and is not necessarily systematic.
In the HIIT protocols presented in this book, the interval ratios are clearly prescribed, detailed, and specific. Additionally, the concept of negative recovery is a major difference between the more random approach of discontinuous interval training and HIIT. Because of the negative aspect of recovery in precise ratios, HIIT is harder and can yield greater training results.
HIIT Versus Steady-State Training
Research has demonstrated the effectiveness of HIIT protocols by contrasting them with steady-state endurance, or aerobic, exercise. To appreciate the power of HIIT, it's important to understand the difference between steady-state, aerobic endurance activities and high-intensity exercise.
Steady-state aerobic activity, or endurance exercise, is simply a form of cardio exercise paced at a continuous, steady rate. This can be defined as exercise performed continuously, such as walking or running for at least 20 minutes at a pace at which oxygen supply meets oxygen demand; the heart rate stays at a constant pace and you do not become breathless. During a HIIT protocol, on the other hand, you vary your energy output and become breathless, or close to it, for short periods of time. O2max is also considered the body's upper limit for consuming and distributing oxygen for the purpose of energy production and is considered a good predictor of exercise performance. O2max is considered the gold standard for determining peak power output, or the maximal physical work capacity a person is capable of. For most healthy people, the O2max during a steady-state workout is somewhere between 50 and 70 percent. The rate of oxygen consumption increases as the level of intensity increases - for example, from rest to easy, from easy to difficult, and from difficult to maximal effort.
Additionally, the cardiovascular system adapts to aerobic stressors by increasing in functional capacity. The application of a stressor in exercise science terminology is referred to as overload. When a system of the body (e.g., the cardiovascular system) is overloaded through aerobic activity, it responds by becoming stronger, more resilient, and better able to handle the stress of greater activity and at more intense levels. Aerobic overload results in a stronger heart muscle, improved lung capacity, and better overall cardiorespiratory performance. These parameters are measured by heart rate, stroke volume, and the contractility (the ability to contract with force) of the heart muscle. These factors also assist in blood flow, which allows the oxygen supply to meet the oxygen and energy demands of the working muscles during aerobic activities.
However, there are more than just heart health rewards to be gained from aerobic exercise. The list of benefits is actually quite long. They include increased contraction of skeletal muscles, which also boosts blood flow, making venous blood return to the heart more efficient. This quicker return of blood to the heart increases how quickly blood can refill in the ventricles (the chambers of the heart), which results in an increased preload. This elevated preload adds to the heart's ability to expel blood quickly, which in turn contributes significantly to enhanced aerobic performance. The following physiological markers are just a few more of the many benefits of aerobic activity:
- Increased size of heart muscle (stronger heart)
- Increased stroke volume (more blood flows out with each heartbeat)
- Increased rate of oxidized enzyme efficiency (creates ATP energy with greater efficiency)
- Increased rate and efficiency of oxygen and fuel getting into muscle
- Greater endurance of slow-twitch muscle fibers (Type I, slower to fatigue)
- Increased reliance on fat as an energy source
- Increased number of mitochondria (energy factory of a muscle cell)
- Better ability to dispose of waste products created in the muscles during exercise (onset of blood lactate accumulation, or OBLA)
But even with all this evidence demonstrating the positive effects of aerobic activities, much of the newer research is demonstrating that HIIT protocols provide the same health and performance benefits, and more. A study performed by Helgerud and colleagues (2007) showed that HIIT was significantly more effective in improving maximal oxygen uptake (O2max) and stroke volume (the amount of blood that pumps out of the left ventricle each time the heart beats) than steady-state aerobic activity.
Another study examined participants who performed a HIIT walking workout (walking on a treadmill at 80 to 90 percent of O2max) 3 times a week for 10 weeks. These participants were compared with a control group who performed an aerobic walking program at 50 to 60 percent of O2max. The HIIT group had a 12 percent increase in the size of the left ventricle of the heart as well as improved heart contractility when compared with the control group. This research is particularly significant because the participants in this study were coronary artery disease patients going through rehabilitation, yet they were able to safely improve their health and performance using a HIIT walking protocol (Slordahl et al., 2004).
Save
Save
Save
Save
Save
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Foundational Movement 1: Squats
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat).
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat). Additionally, because squats require a significant contribution of lower-body muscle and joint action, they can use a lot of energy. Therefore, a variety of squats are presented to help you achieve appropriate overload in your HIIT workouts.
Basic Squat
Stand with feet parallel and slightly wider than hip width and toes turned slightly out (see figure a). Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with the chin parallel to the floor (see figure b).The knees may or may not pass the foot, but they should track with the second and third toe of each foot. Flex the knees and lower the body down as low as you can while keeping an erect spine without feeling any pain in any joint, including the knees and hips. The goal is to get the thighs parallel to the floor, while distributing your weight evenly between both feet. You will have a maximal hip hinge here. When you are ready, press through the feet back up to a full upright stance.
Squat to Heel Raise
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise to an upright stance and continue the movement by rising onto the balls of the feet, lifting the heels off the floor (see figure b). Be sure to stay aligned in the foot when lifting the heels and balancing on the balls of the feet; do not drop the heels out or in.
Squat Jump
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise up to an upright stance, and add a power move by jumping straight up (see figure b). Land softly and immediately lower back down into the squat and repeat.
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
HIIT Workouts
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals.
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals. Many people consider longer workouts to be better workouts, but this is just not true, particularly with respect to HIIT. The fact that these workouts are short doesn't mean that they are any less effective than longer workouts. Short workouts are great to perform when you are pressed for time or are just starting out with HIIT. Additionally, because movement quality is the key to success, no matter which workouts you perform, if your movements are of high quality, your results will be fantastic.
These workouts are further divided into the HIIT protocols of max, mixed, and timing Tabata and the hard, harder, hardest formats. Following the timed workout sequences are 4-minute microburst Tabata workouts you can plug into any of your daily exercise routines. A great addition to any cardio workout, they are performed at the beginning (after a warm-up), in the middle, or at the end of a traditional steady-state routine. You can also perform them when you are pressed for time but still want to take advantage of the benefits of HIIT.
Remember Your Tabata Guidelines
As a quick recap, the Tabata HIIT guidelines are as follows:
- Max intervals include one exercise.
- Mixed intervals include the following:
- If there are two exercises, perform exercise 1 for rounds 1 and 2, exercise 2 for rounds 3 and 4, exercise 1 for rounds 5 and 6, and exercise 2 for rounds 7 and 8.
- If there are four exercises, perform exercise 1 for round 1, exercise 2 for round 2, exercise 3 for round 3, and exercise 4 for round 4; then repeat for rounds 5 through 8 in the same order.
20-Minute Workouts
The five 20-minute body-weight workouts in this section are quick to perform and very effective; all are from the menus in chapter 8. One focuses on the lower body, one focuses on the lower body and core, two focus on the upper body and core, and one focuses on just the core.
Even though these routines focus on specific body parts, the entire body is involved in stabilization, strengthening, and burning calories. You will become breathless, crossing the anaerobic threshold, yet still be emphasizing a particular body part in these short but powerful workouts.
These workouts require nothing more than your own body weight, so make sure you have a clear area in which to exercise and, for the upper-body and core exercises, a mat for your knees and elbows for comfort if necessary. Also, be sure to have water available to drink anytime you feel thirsty, or to sip during your recovery between rounds or interval sequences.
20-Minute Workout 1: Lower Body
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 1: Squat with elbow drive - 4 minutes
- Mixed interval 1: Basic squat; basic lunge - 4 minutes
- Mixed interval 22: Curtsy lunge; twist - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 2: Lower Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 2: Quarter-turn squat - 4 minutes
- Mixed interval 7: Squat jack; Brazilian lunge - 4 minutes
- Mixed interval 24: Bridge; full bicycle crunch - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 3: Upper Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 3: Two-knee push-up - 4 minutes
- Mixed interval 9: Wood chop squat; mountain climber - 4 minutes
- Mixed interval 3: Forearm plank; forearm side plank - 4 minutes
- Cool-down/transition out: 3 minutes
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Why HIIT
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill.
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill. The greatest appeal of HIIT is its time-saving attributes, but the benefits go much further to include a cumulative, broad range of physiological gains in both health and performance.
HIIT Versus Discontinuous Interval Training
For several years, research has consistently shown that interval training increases overall levels of fitness and burns more calories over a short period of time as compared with steady-state aerobic exercise. In the past, the traditional approach to interval training typically consisted of cardio workouts that alternated steady-state exercise with higher workloads (intervals) for short periods and provided positive recovery periods in a variety of time frames. For example, in the traditional interval approach, you determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal aerobic pace. The next burst of more intense activity may last 2 to 3 minutes. The intensity and how often you change or add an interval and for how long are largely determined by you.
This personally established approach to interval training is referred to as discontinuous interval training because, unless otherwise specified, the approach to each interval and recovery period is neither systematic nor controlled. Such an approach to interval training is useful, because it offers exercisers the flexibility to intersperse harder bouts of discontinuous loads of high-intensity movements with lower-intensity recovery periods and helps improve anaerobic as well as aerobic capacity, but in much longer training sessions with much lower microbursts of intensity. However, unlike HIIT, traditional discontinuous interval training does not consist of precise, specific time frames in which to perform the higher-intensity workloads and is not necessarily systematic.
In the HIIT protocols presented in this book, the interval ratios are clearly prescribed, detailed, and specific. Additionally, the concept of negative recovery is a major difference between the more random approach of discontinuous interval training and HIIT. Because of the negative aspect of recovery in precise ratios, HIIT is harder and can yield greater training results.
HIIT Versus Steady-State Training
Research has demonstrated the effectiveness of HIIT protocols by contrasting them with steady-state endurance, or aerobic, exercise. To appreciate the power of HIIT, it's important to understand the difference between steady-state, aerobic endurance activities and high-intensity exercise.
Steady-state aerobic activity, or endurance exercise, is simply a form of cardio exercise paced at a continuous, steady rate. This can be defined as exercise performed continuously, such as walking or running for at least 20 minutes at a pace at which oxygen supply meets oxygen demand; the heart rate stays at a constant pace and you do not become breathless. During a HIIT protocol, on the other hand, you vary your energy output and become breathless, or close to it, for short periods of time. O2max is also considered the body's upper limit for consuming and distributing oxygen for the purpose of energy production and is considered a good predictor of exercise performance. O2max is considered the gold standard for determining peak power output, or the maximal physical work capacity a person is capable of. For most healthy people, the O2max during a steady-state workout is somewhere between 50 and 70 percent. The rate of oxygen consumption increases as the level of intensity increases - for example, from rest to easy, from easy to difficult, and from difficult to maximal effort.
Additionally, the cardiovascular system adapts to aerobic stressors by increasing in functional capacity. The application of a stressor in exercise science terminology is referred to as overload. When a system of the body (e.g., the cardiovascular system) is overloaded through aerobic activity, it responds by becoming stronger, more resilient, and better able to handle the stress of greater activity and at more intense levels. Aerobic overload results in a stronger heart muscle, improved lung capacity, and better overall cardiorespiratory performance. These parameters are measured by heart rate, stroke volume, and the contractility (the ability to contract with force) of the heart muscle. These factors also assist in blood flow, which allows the oxygen supply to meet the oxygen and energy demands of the working muscles during aerobic activities.
However, there are more than just heart health rewards to be gained from aerobic exercise. The list of benefits is actually quite long. They include increased contraction of skeletal muscles, which also boosts blood flow, making venous blood return to the heart more efficient. This quicker return of blood to the heart increases how quickly blood can refill in the ventricles (the chambers of the heart), which results in an increased preload. This elevated preload adds to the heart's ability to expel blood quickly, which in turn contributes significantly to enhanced aerobic performance. The following physiological markers are just a few more of the many benefits of aerobic activity:
- Increased size of heart muscle (stronger heart)
- Increased stroke volume (more blood flows out with each heartbeat)
- Increased rate of oxidized enzyme efficiency (creates ATP energy with greater efficiency)
- Increased rate and efficiency of oxygen and fuel getting into muscle
- Greater endurance of slow-twitch muscle fibers (Type I, slower to fatigue)
- Increased reliance on fat as an energy source
- Increased number of mitochondria (energy factory of a muscle cell)
- Better ability to dispose of waste products created in the muscles during exercise (onset of blood lactate accumulation, or OBLA)
But even with all this evidence demonstrating the positive effects of aerobic activities, much of the newer research is demonstrating that HIIT protocols provide the same health and performance benefits, and more. A study performed by Helgerud and colleagues (2007) showed that HIIT was significantly more effective in improving maximal oxygen uptake (O2max) and stroke volume (the amount of blood that pumps out of the left ventricle each time the heart beats) than steady-state aerobic activity.
Another study examined participants who performed a HIIT walking workout (walking on a treadmill at 80 to 90 percent of O2max) 3 times a week for 10 weeks. These participants were compared with a control group who performed an aerobic walking program at 50 to 60 percent of O2max. The HIIT group had a 12 percent increase in the size of the left ventricle of the heart as well as improved heart contractility when compared with the control group. This research is particularly significant because the participants in this study were coronary artery disease patients going through rehabilitation, yet they were able to safely improve their health and performance using a HIIT walking protocol (Slordahl et al., 2004).
Save
Save
Save
Save
Save
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Foundational Movement 1: Squats
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat).
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat). Additionally, because squats require a significant contribution of lower-body muscle and joint action, they can use a lot of energy. Therefore, a variety of squats are presented to help you achieve appropriate overload in your HIIT workouts.
Basic Squat
Stand with feet parallel and slightly wider than hip width and toes turned slightly out (see figure a). Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with the chin parallel to the floor (see figure b).The knees may or may not pass the foot, but they should track with the second and third toe of each foot. Flex the knees and lower the body down as low as you can while keeping an erect spine without feeling any pain in any joint, including the knees and hips. The goal is to get the thighs parallel to the floor, while distributing your weight evenly between both feet. You will have a maximal hip hinge here. When you are ready, press through the feet back up to a full upright stance.
Squat to Heel Raise
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise to an upright stance and continue the movement by rising onto the balls of the feet, lifting the heels off the floor (see figure b). Be sure to stay aligned in the foot when lifting the heels and balancing on the balls of the feet; do not drop the heels out or in.
Squat Jump
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise up to an upright stance, and add a power move by jumping straight up (see figure b). Land softly and immediately lower back down into the squat and repeat.
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
HIIT Workouts
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals.
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals. Many people consider longer workouts to be better workouts, but this is just not true, particularly with respect to HIIT. The fact that these workouts are short doesn't mean that they are any less effective than longer workouts. Short workouts are great to perform when you are pressed for time or are just starting out with HIIT. Additionally, because movement quality is the key to success, no matter which workouts you perform, if your movements are of high quality, your results will be fantastic.
These workouts are further divided into the HIIT protocols of max, mixed, and timing Tabata and the hard, harder, hardest formats. Following the timed workout sequences are 4-minute microburst Tabata workouts you can plug into any of your daily exercise routines. A great addition to any cardio workout, they are performed at the beginning (after a warm-up), in the middle, or at the end of a traditional steady-state routine. You can also perform them when you are pressed for time but still want to take advantage of the benefits of HIIT.
Remember Your Tabata Guidelines
As a quick recap, the Tabata HIIT guidelines are as follows:
- Max intervals include one exercise.
- Mixed intervals include the following:
- If there are two exercises, perform exercise 1 for rounds 1 and 2, exercise 2 for rounds 3 and 4, exercise 1 for rounds 5 and 6, and exercise 2 for rounds 7 and 8.
- If there are four exercises, perform exercise 1 for round 1, exercise 2 for round 2, exercise 3 for round 3, and exercise 4 for round 4; then repeat for rounds 5 through 8 in the same order.
20-Minute Workouts
The five 20-minute body-weight workouts in this section are quick to perform and very effective; all are from the menus in chapter 8. One focuses on the lower body, one focuses on the lower body and core, two focus on the upper body and core, and one focuses on just the core.
Even though these routines focus on specific body parts, the entire body is involved in stabilization, strengthening, and burning calories. You will become breathless, crossing the anaerobic threshold, yet still be emphasizing a particular body part in these short but powerful workouts.
These workouts require nothing more than your own body weight, so make sure you have a clear area in which to exercise and, for the upper-body and core exercises, a mat for your knees and elbows for comfort if necessary. Also, be sure to have water available to drink anytime you feel thirsty, or to sip during your recovery between rounds or interval sequences.
20-Minute Workout 1: Lower Body
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 1: Squat with elbow drive - 4 minutes
- Mixed interval 1: Basic squat; basic lunge - 4 minutes
- Mixed interval 22: Curtsy lunge; twist - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 2: Lower Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 2: Quarter-turn squat - 4 minutes
- Mixed interval 7: Squat jack; Brazilian lunge - 4 minutes
- Mixed interval 24: Bridge; full bicycle crunch - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 3: Upper Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 3: Two-knee push-up - 4 minutes
- Mixed interval 9: Wood chop squat; mountain climber - 4 minutes
- Mixed interval 3: Forearm plank; forearm side plank - 4 minutes
- Cool-down/transition out: 3 minutes
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Why HIIT
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill.
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill. The greatest appeal of HIIT is its time-saving attributes, but the benefits go much further to include a cumulative, broad range of physiological gains in both health and performance.
HIIT Versus Discontinuous Interval Training
For several years, research has consistently shown that interval training increases overall levels of fitness and burns more calories over a short period of time as compared with steady-state aerobic exercise. In the past, the traditional approach to interval training typically consisted of cardio workouts that alternated steady-state exercise with higher workloads (intervals) for short periods and provided positive recovery periods in a variety of time frames. For example, in the traditional interval approach, you determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal aerobic pace. The next burst of more intense activity may last 2 to 3 minutes. The intensity and how often you change or add an interval and for how long are largely determined by you.
This personally established approach to interval training is referred to as discontinuous interval training because, unless otherwise specified, the approach to each interval and recovery period is neither systematic nor controlled. Such an approach to interval training is useful, because it offers exercisers the flexibility to intersperse harder bouts of discontinuous loads of high-intensity movements with lower-intensity recovery periods and helps improve anaerobic as well as aerobic capacity, but in much longer training sessions with much lower microbursts of intensity. However, unlike HIIT, traditional discontinuous interval training does not consist of precise, specific time frames in which to perform the higher-intensity workloads and is not necessarily systematic.
In the HIIT protocols presented in this book, the interval ratios are clearly prescribed, detailed, and specific. Additionally, the concept of negative recovery is a major difference between the more random approach of discontinuous interval training and HIIT. Because of the negative aspect of recovery in precise ratios, HIIT is harder and can yield greater training results.
HIIT Versus Steady-State Training
Research has demonstrated the effectiveness of HIIT protocols by contrasting them with steady-state endurance, or aerobic, exercise. To appreciate the power of HIIT, it's important to understand the difference between steady-state, aerobic endurance activities and high-intensity exercise.
Steady-state aerobic activity, or endurance exercise, is simply a form of cardio exercise paced at a continuous, steady rate. This can be defined as exercise performed continuously, such as walking or running for at least 20 minutes at a pace at which oxygen supply meets oxygen demand; the heart rate stays at a constant pace and you do not become breathless. During a HIIT protocol, on the other hand, you vary your energy output and become breathless, or close to it, for short periods of time. O2max is also considered the body's upper limit for consuming and distributing oxygen for the purpose of energy production and is considered a good predictor of exercise performance. O2max is considered the gold standard for determining peak power output, or the maximal physical work capacity a person is capable of. For most healthy people, the O2max during a steady-state workout is somewhere between 50 and 70 percent. The rate of oxygen consumption increases as the level of intensity increases - for example, from rest to easy, from easy to difficult, and from difficult to maximal effort.
Additionally, the cardiovascular system adapts to aerobic stressors by increasing in functional capacity. The application of a stressor in exercise science terminology is referred to as overload. When a system of the body (e.g., the cardiovascular system) is overloaded through aerobic activity, it responds by becoming stronger, more resilient, and better able to handle the stress of greater activity and at more intense levels. Aerobic overload results in a stronger heart muscle, improved lung capacity, and better overall cardiorespiratory performance. These parameters are measured by heart rate, stroke volume, and the contractility (the ability to contract with force) of the heart muscle. These factors also assist in blood flow, which allows the oxygen supply to meet the oxygen and energy demands of the working muscles during aerobic activities.
However, there are more than just heart health rewards to be gained from aerobic exercise. The list of benefits is actually quite long. They include increased contraction of skeletal muscles, which also boosts blood flow, making venous blood return to the heart more efficient. This quicker return of blood to the heart increases how quickly blood can refill in the ventricles (the chambers of the heart), which results in an increased preload. This elevated preload adds to the heart's ability to expel blood quickly, which in turn contributes significantly to enhanced aerobic performance. The following physiological markers are just a few more of the many benefits of aerobic activity:
- Increased size of heart muscle (stronger heart)
- Increased stroke volume (more blood flows out with each heartbeat)
- Increased rate of oxidized enzyme efficiency (creates ATP energy with greater efficiency)
- Increased rate and efficiency of oxygen and fuel getting into muscle
- Greater endurance of slow-twitch muscle fibers (Type I, slower to fatigue)
- Increased reliance on fat as an energy source
- Increased number of mitochondria (energy factory of a muscle cell)
- Better ability to dispose of waste products created in the muscles during exercise (onset of blood lactate accumulation, or OBLA)
But even with all this evidence demonstrating the positive effects of aerobic activities, much of the newer research is demonstrating that HIIT protocols provide the same health and performance benefits, and more. A study performed by Helgerud and colleagues (2007) showed that HIIT was significantly more effective in improving maximal oxygen uptake (O2max) and stroke volume (the amount of blood that pumps out of the left ventricle each time the heart beats) than steady-state aerobic activity.
Another study examined participants who performed a HIIT walking workout (walking on a treadmill at 80 to 90 percent of O2max) 3 times a week for 10 weeks. These participants were compared with a control group who performed an aerobic walking program at 50 to 60 percent of O2max. The HIIT group had a 12 percent increase in the size of the left ventricle of the heart as well as improved heart contractility when compared with the control group. This research is particularly significant because the participants in this study were coronary artery disease patients going through rehabilitation, yet they were able to safely improve their health and performance using a HIIT walking protocol (Slordahl et al., 2004).
Save
Save
Save
Save
Save
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Foundational Movement 1: Squats
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat).
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat). Additionally, because squats require a significant contribution of lower-body muscle and joint action, they can use a lot of energy. Therefore, a variety of squats are presented to help you achieve appropriate overload in your HIIT workouts.
Basic Squat
Stand with feet parallel and slightly wider than hip width and toes turned slightly out (see figure a). Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with the chin parallel to the floor (see figure b).The knees may or may not pass the foot, but they should track with the second and third toe of each foot. Flex the knees and lower the body down as low as you can while keeping an erect spine without feeling any pain in any joint, including the knees and hips. The goal is to get the thighs parallel to the floor, while distributing your weight evenly between both feet. You will have a maximal hip hinge here. When you are ready, press through the feet back up to a full upright stance.
Squat to Heel Raise
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise to an upright stance and continue the movement by rising onto the balls of the feet, lifting the heels off the floor (see figure b). Be sure to stay aligned in the foot when lifting the heels and balancing on the balls of the feet; do not drop the heels out or in.
Squat Jump
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise up to an upright stance, and add a power move by jumping straight up (see figure b). Land softly and immediately lower back down into the squat and repeat.
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
HIIT Workouts
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals.
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals. Many people consider longer workouts to be better workouts, but this is just not true, particularly with respect to HIIT. The fact that these workouts are short doesn't mean that they are any less effective than longer workouts. Short workouts are great to perform when you are pressed for time or are just starting out with HIIT. Additionally, because movement quality is the key to success, no matter which workouts you perform, if your movements are of high quality, your results will be fantastic.
These workouts are further divided into the HIIT protocols of max, mixed, and timing Tabata and the hard, harder, hardest formats. Following the timed workout sequences are 4-minute microburst Tabata workouts you can plug into any of your daily exercise routines. A great addition to any cardio workout, they are performed at the beginning (after a warm-up), in the middle, or at the end of a traditional steady-state routine. You can also perform them when you are pressed for time but still want to take advantage of the benefits of HIIT.
Remember Your Tabata Guidelines
As a quick recap, the Tabata HIIT guidelines are as follows:
- Max intervals include one exercise.
- Mixed intervals include the following:
- If there are two exercises, perform exercise 1 for rounds 1 and 2, exercise 2 for rounds 3 and 4, exercise 1 for rounds 5 and 6, and exercise 2 for rounds 7 and 8.
- If there are four exercises, perform exercise 1 for round 1, exercise 2 for round 2, exercise 3 for round 3, and exercise 4 for round 4; then repeat for rounds 5 through 8 in the same order.
20-Minute Workouts
The five 20-minute body-weight workouts in this section are quick to perform and very effective; all are from the menus in chapter 8. One focuses on the lower body, one focuses on the lower body and core, two focus on the upper body and core, and one focuses on just the core.
Even though these routines focus on specific body parts, the entire body is involved in stabilization, strengthening, and burning calories. You will become breathless, crossing the anaerobic threshold, yet still be emphasizing a particular body part in these short but powerful workouts.
These workouts require nothing more than your own body weight, so make sure you have a clear area in which to exercise and, for the upper-body and core exercises, a mat for your knees and elbows for comfort if necessary. Also, be sure to have water available to drink anytime you feel thirsty, or to sip during your recovery between rounds or interval sequences.
20-Minute Workout 1: Lower Body
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 1: Squat with elbow drive - 4 minutes
- Mixed interval 1: Basic squat; basic lunge - 4 minutes
- Mixed interval 22: Curtsy lunge; twist - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 2: Lower Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 2: Quarter-turn squat - 4 minutes
- Mixed interval 7: Squat jack; Brazilian lunge - 4 minutes
- Mixed interval 24: Bridge; full bicycle crunch - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 3: Upper Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 3: Two-knee push-up - 4 minutes
- Mixed interval 9: Wood chop squat; mountain climber - 4 minutes
- Mixed interval 3: Forearm plank; forearm side plank - 4 minutes
- Cool-down/transition out: 3 minutes
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Why HIIT
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill.
As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill. The greatest appeal of HIIT is its time-saving attributes, but the benefits go much further to include a cumulative, broad range of physiological gains in both health and performance.
HIIT Versus Discontinuous Interval Training
For several years, research has consistently shown that interval training increases overall levels of fitness and burns more calories over a short period of time as compared with steady-state aerobic exercise. In the past, the traditional approach to interval training typically consisted of cardio workouts that alternated steady-state exercise with higher workloads (intervals) for short periods and provided positive recovery periods in a variety of time frames. For example, in the traditional interval approach, you determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal aerobic pace. The next burst of more intense activity may last 2 to 3 minutes. The intensity and how often you change or add an interval and for how long are largely determined by you.
This personally established approach to interval training is referred to as discontinuous interval training because, unless otherwise specified, the approach to each interval and recovery period is neither systematic nor controlled. Such an approach to interval training is useful, because it offers exercisers the flexibility to intersperse harder bouts of discontinuous loads of high-intensity movements with lower-intensity recovery periods and helps improve anaerobic as well as aerobic capacity, but in much longer training sessions with much lower microbursts of intensity. However, unlike HIIT, traditional discontinuous interval training does not consist of precise, specific time frames in which to perform the higher-intensity workloads and is not necessarily systematic.
In the HIIT protocols presented in this book, the interval ratios are clearly prescribed, detailed, and specific. Additionally, the concept of negative recovery is a major difference between the more random approach of discontinuous interval training and HIIT. Because of the negative aspect of recovery in precise ratios, HIIT is harder and can yield greater training results.
HIIT Versus Steady-State Training
Research has demonstrated the effectiveness of HIIT protocols by contrasting them with steady-state endurance, or aerobic, exercise. To appreciate the power of HIIT, it's important to understand the difference between steady-state, aerobic endurance activities and high-intensity exercise.
Steady-state aerobic activity, or endurance exercise, is simply a form of cardio exercise paced at a continuous, steady rate. This can be defined as exercise performed continuously, such as walking or running for at least 20 minutes at a pace at which oxygen supply meets oxygen demand; the heart rate stays at a constant pace and you do not become breathless. During a HIIT protocol, on the other hand, you vary your energy output and become breathless, or close to it, for short periods of time. O2max is also considered the body's upper limit for consuming and distributing oxygen for the purpose of energy production and is considered a good predictor of exercise performance. O2max is considered the gold standard for determining peak power output, or the maximal physical work capacity a person is capable of. For most healthy people, the O2max during a steady-state workout is somewhere between 50 and 70 percent. The rate of oxygen consumption increases as the level of intensity increases - for example, from rest to easy, from easy to difficult, and from difficult to maximal effort.
Additionally, the cardiovascular system adapts to aerobic stressors by increasing in functional capacity. The application of a stressor in exercise science terminology is referred to as overload. When a system of the body (e.g., the cardiovascular system) is overloaded through aerobic activity, it responds by becoming stronger, more resilient, and better able to handle the stress of greater activity and at more intense levels. Aerobic overload results in a stronger heart muscle, improved lung capacity, and better overall cardiorespiratory performance. These parameters are measured by heart rate, stroke volume, and the contractility (the ability to contract with force) of the heart muscle. These factors also assist in blood flow, which allows the oxygen supply to meet the oxygen and energy demands of the working muscles during aerobic activities.
However, there are more than just heart health rewards to be gained from aerobic exercise. The list of benefits is actually quite long. They include increased contraction of skeletal muscles, which also boosts blood flow, making venous blood return to the heart more efficient. This quicker return of blood to the heart increases how quickly blood can refill in the ventricles (the chambers of the heart), which results in an increased preload. This elevated preload adds to the heart's ability to expel blood quickly, which in turn contributes significantly to enhanced aerobic performance. The following physiological markers are just a few more of the many benefits of aerobic activity:
- Increased size of heart muscle (stronger heart)
- Increased stroke volume (more blood flows out with each heartbeat)
- Increased rate of oxidized enzyme efficiency (creates ATP energy with greater efficiency)
- Increased rate and efficiency of oxygen and fuel getting into muscle
- Greater endurance of slow-twitch muscle fibers (Type I, slower to fatigue)
- Increased reliance on fat as an energy source
- Increased number of mitochondria (energy factory of a muscle cell)
- Better ability to dispose of waste products created in the muscles during exercise (onset of blood lactate accumulation, or OBLA)
But even with all this evidence demonstrating the positive effects of aerobic activities, much of the newer research is demonstrating that HIIT protocols provide the same health and performance benefits, and more. A study performed by Helgerud and colleagues (2007) showed that HIIT was significantly more effective in improving maximal oxygen uptake (O2max) and stroke volume (the amount of blood that pumps out of the left ventricle each time the heart beats) than steady-state aerobic activity.
Another study examined participants who performed a HIIT walking workout (walking on a treadmill at 80 to 90 percent of O2max) 3 times a week for 10 weeks. These participants were compared with a control group who performed an aerobic walking program at 50 to 60 percent of O2max. The HIIT group had a 12 percent increase in the size of the left ventricle of the heart as well as improved heart contractility when compared with the control group. This research is particularly significant because the participants in this study were coronary artery disease patients going through rehabilitation, yet they were able to safely improve their health and performance using a HIIT walking protocol (Slordahl et al., 2004).
Save
Save
Save
Save
Save
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
Foundational Movement 1: Squats
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat).
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat). Additionally, because squats require a significant contribution of lower-body muscle and joint action, they can use a lot of energy. Therefore, a variety of squats are presented to help you achieve appropriate overload in your HIIT workouts.
Basic Squat
Stand with feet parallel and slightly wider than hip width and toes turned slightly out (see figure a). Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with the chin parallel to the floor (see figure b).The knees may or may not pass the foot, but they should track with the second and third toe of each foot. Flex the knees and lower the body down as low as you can while keeping an erect spine without feeling any pain in any joint, including the knees and hips. The goal is to get the thighs parallel to the floor, while distributing your weight evenly between both feet. You will have a maximal hip hinge here. When you are ready, press through the feet back up to a full upright stance.
Squat to Heel Raise
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise to an upright stance and continue the movement by rising onto the balls of the feet, lifting the heels off the floor (see figure b). Be sure to stay aligned in the foot when lifting the heels and balancing on the balls of the feet; do not drop the heels out or in.
Squat Jump
Stand with feet parallel and slightly wider than hip width and toes turned slightly out. Maintaining an erect spine, lower the tailbone down toward the floor, pressing the hips back and maintaining a neutral neck with your chin parallel to the floor (see figure a). Rise up to an upright stance, and add a power move by jumping straight up (see figure b). Land softly and immediately lower back down into the squat and repeat.
Save
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
HIIT Workouts
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals.
The HIIT workouts in this section are broken down into 20-, 30-, and 45-minute workouts. You can choose based on how much time you have to exercise, your level of fitness, and your training goals. Many people consider longer workouts to be better workouts, but this is just not true, particularly with respect to HIIT. The fact that these workouts are short doesn't mean that they are any less effective than longer workouts. Short workouts are great to perform when you are pressed for time or are just starting out with HIIT. Additionally, because movement quality is the key to success, no matter which workouts you perform, if your movements are of high quality, your results will be fantastic.
These workouts are further divided into the HIIT protocols of max, mixed, and timing Tabata and the hard, harder, hardest formats. Following the timed workout sequences are 4-minute microburst Tabata workouts you can plug into any of your daily exercise routines. A great addition to any cardio workout, they are performed at the beginning (after a warm-up), in the middle, or at the end of a traditional steady-state routine. You can also perform them when you are pressed for time but still want to take advantage of the benefits of HIIT.
Remember Your Tabata Guidelines
As a quick recap, the Tabata HIIT guidelines are as follows:
- Max intervals include one exercise.
- Mixed intervals include the following:
- If there are two exercises, perform exercise 1 for rounds 1 and 2, exercise 2 for rounds 3 and 4, exercise 1 for rounds 5 and 6, and exercise 2 for rounds 7 and 8.
- If there are four exercises, perform exercise 1 for round 1, exercise 2 for round 2, exercise 3 for round 3, and exercise 4 for round 4; then repeat for rounds 5 through 8 in the same order.
20-Minute Workouts
The five 20-minute body-weight workouts in this section are quick to perform and very effective; all are from the menus in chapter 8. One focuses on the lower body, one focuses on the lower body and core, two focus on the upper body and core, and one focuses on just the core.
Even though these routines focus on specific body parts, the entire body is involved in stabilization, strengthening, and burning calories. You will become breathless, crossing the anaerobic threshold, yet still be emphasizing a particular body part in these short but powerful workouts.
These workouts require nothing more than your own body weight, so make sure you have a clear area in which to exercise and, for the upper-body and core exercises, a mat for your knees and elbows for comfort if necessary. Also, be sure to have water available to drink anytime you feel thirsty, or to sip during your recovery between rounds or interval sequences.
20-Minute Workout 1: Lower Body
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 1: Squat with elbow drive - 4 minutes
- Mixed interval 1: Basic squat; basic lunge - 4 minutes
- Mixed interval 22: Curtsy lunge; twist - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 2: Lower Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 2: Quarter-turn squat - 4 minutes
- Mixed interval 7: Squat jack; Brazilian lunge - 4 minutes
- Mixed interval 24: Bridge; full bicycle crunch - 4 minutes
- Cool-down/transition out: 3 minutes
20-Minute Workout 3: Upper Body and Core
Use Tabata timing, and recover for 60 to 90 seconds between sequences.
- Warm-up: 3-5 minutes
- Max interval 3: Two-knee push-up - 4 minutes
- Mixed interval 9: Wood chop squat; mountain climber - 4 minutes
- Mixed interval 3: Forearm plank; forearm side plank - 4 minutes
- Cool-down/transition out: 3 minutes
Learn more about The HIIT Advantage: High-Intensity Workouts for Women.
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