High-intensity interval training: 15 of the most effective exercises

HIIT (High-intensity interval training) or HIIT is an effective scientifically proven method of training, which is many times greater than long-term strength and cardio exercises. Although not everyone knows about it yet, most have already heard about CrossFit and Tabata, which can also be classified as the HIIT method. The training methods are slightly different, but there is a lot in common, the most important thing is high results with little time spent.

What is HIIT and how does the training work?

High-intensity interval training (HIIT) involves alternating short, intense periods with less intense periods for recovery. There is an alternation of, for example, twenty-second periods with maximum output (about 80-95% of maximum heart rate) and sixty second periods with lower intensity (about 50-40% of heart rate).

Typically such loads do not exceed 30 minutes. The duration of the periods may vary, the recovery period may be equal to the intensive period, or slightly exceed it.

As an illustrative example, consider training on a treadmill.

After a warm-up - walking for 5-7 minutes, a high-intensity period begins - running at maximum speed for 20 seconds, then the speed decreases to walking for one minute. And so on for 10-15 minutes.

The main difference between HIIT and long-term cardio in the fat burning mode is several times higher rates: increased speed, strength, power and accelerated fat burning.

What are HIIT workouts for?

1. Firstly, such training will help in sprinting and sports where it is necessary to increase indicators such as strength and speed.
2. Secondly, such training is necessary for fitness enthusiasts who have reached a “plateau” in their training.
3. Thirdly, such training helps speed up the process of losing weight.
4. And also the growth of muscle mass thanks to the anaerobic regime.

Research has repeatedly proven the effectiveness of HIIT. It was found that with short, high-intensity training, anabolic performance increases, without the destruction of muscle fibers, as with long-term cardio and marathons. Short workouts can preserve muscle while burning fat long after the workout is completed.

Benefits of HIIT

Compared to traditional low-intensity cardio training, HIIT has several advantages.

Save time

The duration of HIIT is an order of magnitude shorter, but such training is more energy-consuming per unit of time. If a regular low-intensity workout lasts on average 30-60 minutes, then with HIIT you can do it in 15-20 minutes, and even less time, but you will be much more exhausted. And this saves a lot of time. Plus, unlike monotonous classic cardio, HIIT is more varied and interesting, so you won’t get bored.

Burning calories

Calorie burning in the post-workout period is higher with HIIT than with classic cardio. Energy expenditure does not stop with the end of the HIIT workout, but continues for some time, during which the body must repay the oxygen debt, remove lactic acid, restore energy sources and return to normal. The harsher the load, the greater the metabolic response it will have. Not only does HIIT extend the post-workout period, but it also burns 6-15% more calories compared to traditional cardio. With HIIT combined with strength training, you can achieve an impressive metabolic response to exercise and progress faster.

Improvement of aerobic and anaerobic performance

HIIT training significantly improves aerobic and anaerobic performance. Yes, yes, it is also possible to increase muscle mass with the help of these workouts while burning fat at the same time. You can also improve the speed and strength qualities of an athlete. An example is sprinting over short distances, which is essentially an anaerobic form of training, combined with periods of fast walking. This technique will burn calories better than traditional monotonous cardio training, but it will also work the muscles well. Look at the sprinters - they are all muscular and lean, largely due to sprinting.

Variety of training programs

An important advantage is the ability to create a training program yourself, change the order and pace of exercises, selecting the desired intensity for yourself. Do you prefer lunges and jumping jacks to running? No problem! Are you tired of endlessly long walks on the path? Jump rope. And a bunch of such examples can be given. This includes cycling, swimming, and running; even while standing still, you can work with your own weight in the HIIT style. And all this can be combined in any order! If the classes are varied and interesting, then your mood will improve, and this will lead to an increase in the impact of the training itself.

The benefits and harms of HIIT training

Why HIIT is useful:

• Increases endurance, while at the same time increasing muscle mass.
• Reduces the percentage of body fat without compromising muscle mass.
• The body uses glycogen for fuel, and HIIT helps improve insulin sensitivity, which increases the use of carbohydrates for energy. This way, fewer carbohydrates will be absorbed as fat.
• Normalizes blood pressure and strengthens the heart muscle, provided that the athlete does not have cardiovascular diseases.
• Normalizes blood cholesterol levels.

Harm and disadvantages of HIIT:

• Training is prohibited for any diseases of the cardiorespiratory system, hypertension, diabetes, coronary heart disease.
• It is not recommended to train for people who have bad habits - smoking, alcohol, as there is a risk of developing heart ischemia.
• With illiterate and long-term HIIT, there is a risk of deterioration of the heart condition, so it is important to correctly distribute the load and recover sufficiently.
• You should not exceed the number of workouts more than three times a week.
• Since training has contraindications and is dangerous for some people, you should consult a doctor before starting .

The right approach to interval training

HIIT training works like medicine. You will not recover faster if you take pills more and more often, your body will simply be poisoned. This method of training works in exactly the same way: strict frequency of training guarantees the fastest possible effect in the shortest time. And an overdose can cause irreparable harm to the body: it will lead to rapid wear and tear of the heart, joints and muscles.

You cannot do HIIT every day; the body needs at least 24 hours to recover after interval training. The ideal workout plan is 3 times a week, which can be successfully combined with yoga or Pilates to stretch clogged muscles and relax.

The best time of day for training is in the morning, an hour after your first meal. You shouldn’t exercise on a full stomach, but HIIT doesn’t tolerate hungry people either. Breakfast can be divided into two stages: a light snack before training and a glass of juice with baked goods after. Carbohydrate refueling after a maximum load will help boost your metabolism. Busy people can reschedule exercises for the early evening, but no later than 4 hours before bedtime, since IT “wake up” the body and falling asleep immediately after exercise is problematic.

If you do not play sports professionally, but want to stay in good shape without spending a lot of time in the gym, then HIIT is an ideal option that is not necessary to combine with other types of intense exercise. Extra cardio will interfere with normal recovery from training, and this will increase the stress on the heart muscle.

It is better to alternate HIIT with strength exercises rather than mix them. Ideally, devote two days a week to interval training and three to work with weights in a calm mode.

Hiit exercises for men increase aerobic and anaerobic endurance. For those who are serious about achieving muscle hypertrophy, this will be excellent preparation before taking on heavy equipment.

How to train HIIT style

Before starting the load, you should adequately assess your own capabilities.

Remember, HIIT is a serious thing that can be both beneficial and harmful.

Therefore, stock up on a heart rate monitor, which will become your constant companion, and most importantly, will protect you from overtraining and keep your heart healthy. Another important advantage of a heart rate monitor is the accurate calculation of heart rate, which must be constantly monitored in order to increase the effectiveness of exercise. Unfortunately, you can’t track your pulse so often on your own, so buy a chest heart rate monitor - this is important!

Now you need to calculate your own heart rate zones for HIIT, this can be done using the formulas:

((Maximum heart rate - resting pulse) × intensity in %) + resting pulse;

Maximum heart rate is calculated using the formula: 220 – age.

For example , let’s take a 30-year-old man with a resting heart rate of 60 beats/min.

220 - 30 = 190 (maximum heart rate).

So, let’s calculate individual HIIT heart rate zones:

• ((190 - 60) x 80%) + 60 = 164 (maximum heart rate with HIIT) .
• ((190 - 60) x 40%) + 60 = 112 (minimum heart rate during the recovery period) .

Thus, during the intensive period, the pulse should not exceed 164 beats per minute, and during the recovery period not lower than 112 beats per minute.

For more prepared athletes, the calculation can be based on figures of 90-95% for the intensive period, and 50% for recovery.

So, we decided on the pulse. Next, you need to properly organize the training process.

• For HIIT cardio, such as on a treadmill, you need to warm up with 5 to 7 minutes of brisk walking.
• Training periods can be adjusted independently. For beginners, the best option would be this scheme: 30 seconds of running and 60 seconds of recovery.

For such a workout, 10 minutes is enough.

For more advanced athletes, HIIT can be done as follows: 30 seconds run, 30 seconds recovery. After training, you need to lower your heart rate by walking for 7-10 minutes. At the end of the cardio, you should stretch all the muscles.

Read more about post-workout stretching →

Everything you need to know about HIIT: a trend for those who don't have time to workout

Rhonda Rousey
Despite the fact that HIIT (high intensity interval training), also known as HIIT (high intensive interval training), was invented decades ago, it is in recent years that it has once again begun to enjoy incredible popularity (number three in the top fitness trends according to 2021 of the American College of Sports Medicine). SPLETNIK.RU consulted with fitness experts and learned about all the advantages of this method.

HIIT (high intensive interval training) is a type of cardio training in which the heart muscle is actively engaged by sequentially alternating high and low intensities.

This is one of my favorite ways to stay fit. Yes, the workout is hard, but since you're only exerting yourself for a short period of time, it goes by pretty quickly. Even if some of the exercises seem too difficult for you, do not despair. HITT engages every muscle in the body and increases aerobic exercise and endurance. Once you master HITT workouts, everything else will seem elementary! says Anna Kaiser, founder of AKT in Motion and Shakira's trainer.

The easiest way to explain the essence of HIIT training is to use an exercise bike as an example. The entire workout is divided into cycles: pedal as quickly as possible for 60 seconds, pedal slowly for 75 seconds. A total of 6 to 12 cycles are performed, consecutively and without interruption. This can be strength training, in which you need to lift the barbell at a fast pace for 20 seconds, and rest for 10 seconds; with cardio, 15-20 seconds of sprinting and a short break.

Evgeniy Turkin, trainer of the Functional direction of the Elastic personal training studio

These workouts best increase endurance, improve the functioning of the respiratory tract and circulatory system. But first of all, they are recommended for those who want to lose excess weight and get their figure in order as soon as possible.

The bottom line is that you need to give it your all, do the exercises at maximum intensity, but perform fewer repetitions. One of the main advantages is that these workouts can be done at home. But you need to be extremely careful: experts recommend that beginners conduct them under the strict guidance of a personal trainer - he must monitor the heart rate and general well-being, as well as the correct technique for performing the exercises. It is important in order to avoid injury.

It is believed that these workouts are suitable for everyone. However, everyone's fitness level is different, and everyone has different flexibility and strength. New Jersey podiatrist Joseph Ippolito warns of potential injuries such as knee and ankle sprains and strains. The main recommendation is to consult with a doctor before starting HIIT training to find out if this type of fitness is right for you and to better understand what precautions you should take.

Advantages

1. You can get maximum benefits in minimal time. The workout usually lasts between 10 and 20 minutes, but in fact it can be even more effective than an hour of cardio.

Regular cardio training allows you to burn fat directly during exercise, but such a workout should last more than 40 minutes. During HIIT, most of the calories are burned after the workout. There is a process of so-called “excess post-exercise oxygen consumption” (EPOC) or “afterburning” of calories. The bottom line is that our body uses more oxygen after a workout than before, so we burn more calories during recovery than we burned before we started working out.

2. This is an effective way to burn fat and form a beautiful figure

During high-intensity interval training, the main source of energy for fast muscle fibers becomes glucose and glycogen, that is, the body's carbohydrate reserves. The body’s need to constantly switch from an active load to a calmer one and back ensures maximum acceleration of metabolism and effective drying of muscles, that is, fat burning.

Where to begin?

If you haven't done much fitness before or have done gentle sports like yoga or Pilates, it's best to start with aerobic training or moderate-intensity running two to three times a week for two weeks. Gradually, once you can handle a vigorous 30-minute workout or run, you can begin to introduce HIIT.

Always perform HIIT separately from other strength training activities, as they work on the same principle. It is better to start the lesson with a warm-up - it will warm up the muscles, and this is necessary to avoid injuries, advises Evgeniy Turkin.

Then you can alternate: 15 seconds of high and 45 seconds of medium/low activity. At this time, you need to carefully monitor your heart rate - it should not exceed your maximum allowable heart rate. To calculate it, subtract your age from 220. During intense interval training, your heart rate should not fall below 60 percent of your maximum allowable rate. For example, if your maximum is 180 beats per minute, then during the workout your heart rate can stay in the range of 120-180.

During one workout, from 5 to 15 cycles are performed, their number can vary depending on the level of training and the time you have for training. As your endurance increases, you can increase the time of high activity and decrease the time of low activity.

You should end your workout with a cool-down - it will “bring out” your body from a state of stress and help even out your heart rate. Most often, a “cool-down” is understood as a gradual decrease in running speed with the transition to walking. She only needs to devote 5-10 minutes at the end of the workout. Many trainers offer hanging on the horizontal bar as a “cool-down”.

And in order to prevent the muscles from clogging, it is better to do a stretch at the end. Between HIIT you should definitely give yourself a day of rest, or even better, alternate it with other types of training so that the body does not get used to the same types of loads.

Cardio HIIT workout program

In addition to the complexes given below, you can create a training program yourself, you need to change the exercises, the duration of the periods, but most importantly, take into account physical indicators, health and be sure to calculate the pulse zones .

HIIT training in video format

List of exercises for cardio HIIT

• Burpee.

• Jump rope.

• Running in place, plank, sprint.

• Any cardio equipment.

• Jumps and variations of jumps.

• Squats and jumping ups.

In fact, the list does not end with these exercises; there is a huge variety of them, so developing a workout will not be difficult.

Low load level

Complex No. 1

Perform 3 circles of 5 exercises according to the following scheme: 40 seconds of load, 40 seconds of recovery. Do the exercises one at a time. The workout will take 20 minutes.

1. Burpee.

1. Jumping rope.

1. Running with knees raised.

1. Aerial lunges.

1. Plank running.

Complex No. 2

Perform five exercises in 4 circles at intervals: 30 seconds of intense period, 30 seconds of recovery. The workout will take 20 minutes.

1. Jumpin Jacks.

1. Jump squats.

1. Plank jumps.

1. Plank running.

1. Jumping to higher ground.

Advanced level

Three rounds of five exercises, in each round perform an intense load for 60 seconds and recover for 30 seconds. The workout lasts 22 minutes.

1. Burpee.

1. Jump squats.

1. Aerial lunges.

1. Plank jumps.

1. Jumping rope.

Exercise and regularity

There are many examples of HIIT exercises: the aforementioned sprinting combined with fast walking, and cycling, for example, sharp acceleration followed by a measured ride. The same applies to swimming - acceleration for 20-30 seconds, then leisurely swimming to restore breathing and pulse. Swimming works all the muscles of the body, and when combined with HIIT, you get a fat-burning reactor.

The number of HIIT workouts also depends on your fitness level. You can start with 1-2 workouts per week and gradually increase their number. For most people, 3-4 workouts per week, every other day, is enough. It should be remembered that these workouts require energy not only during the session itself, but also in the subsequent period of time, so it is recommended to do HIIT on a separate day from strength training.

It is important to note that the greatest effect in fat burning can be achieved only when the level of energy expenditure by the body exceeds the calorie content of incoming food.

HIIT Strength Training Program

Strength training differs from HIIT cardio in that strength exercises are performed with a weight that is suitable for a maximum of 5-8 repetitions. Each exercise is performed one after another without a pause, but at the end of the circle you need to recover for 2-3 minutes. Do not perform more than 4 laps. The optimal duration of such a workout is 15 minutes.

An example of a strength complex for those who are trained:

1. Sumo squats – 5-8.

1. Lunges alternately forward – 8.

1. Good morning – 5-8.

1. Thrusters – 5-8.

1. Deadlift – 5-8.

1. Barbell row to the belt – 5-8.

As for strength training, the list of exercises here is also quite diverse. To begin with, it is important to warm up the ligaments, muscles and joints well. The weight of the load must be added gradually as the complex is completed. It is important to do the exercises quickly, but not to lose quality.

Even more benefits of HIIT

High-intensity interval training will save you time because it will take less time to get the results you want. Agree, 30 minutes on an exercise bike or ellipse is a rather tedious activity. HIIT is exhausting to the fullest, but this type of training will not let you get bored.

Another benefit of HIIT is that you can work out almost anywhere with or without any equipment! The possibilities are almost endless: you can work with a weight loss jump rope, weights, dumbbells, a rubber band or your own weight. The only limitation is probably that HIIT may not be suitable for a cardio training room, but here everything depends only on your imagination.

So choose - long, monotonous exercises on cardio equipment for weight loss or high-intensity interval training. There are a huge number of exercise combinations for you and a lot of benefits - maximum fat burning by accelerating metabolism and increasing the amount of fat-burning enzymes, as well as muscle building. And all this in the shortest possible time!

Workout at home

Training at home is one of the most profitable exercise options for men. It involves working with your own body weight and small weights.

It consists of 3 parts, the first is warming up the body, the second is warming up and warming up the joints, the third is stretching the joints and muscles. The entire initial complex of fat-burning training for men at home should last no more than 10 minutes. Light running, jumping rope, rotating the legs at the hip, ankle and knee joints are some of the best exercises for joints. Bends and stretches in various variations are also appropriate here.

Circuit training is the most effective option for fat-burning training for men at home. That's what we'll do.

• The first exercise should be performed while lying on the floor. Perform 3 sets of 12-15 repetitions.
• The second exercise is squats with your hands on your belt up to 50 times. The bigger, the better. Squat at an average pace, you can lower yourself to a position where your legs are slightly below parallel to the floor.
• The third exercise is the standing dumbbell shoulder press. 3 sets of 15 repetitions will be enough.
• Fourth – push-ups from the bench with a wide grip. There are two options here - lightweight from the knees and classic regular. The first one is suitable for those who have just started training. 3 sets of 12 reps.
• Fifth – deadlift with dumbbells. 3 to 12.
• Sixth – bent over dumbbell rows. 3 to 12.
• Seventh – swing dumbbells to the sides. 3 to 12.
• Eighth – pullover with dumbbells lying down. 3 to 12.
• Ninth – cool down.

This is what a fat burning workout for men at home looks like. All exercises are easy to perform and designed for maximum convenience for the trainer.

Workout in the gym

When it comes to fat burning workouts for men in the gym, there are many nuances. If you decide to build muscle mass not at home, you should immediately prepare for the fact that in the first few months the trainer will give you exercises with your own body weight, there will be a minimum of strength work.

Why is that?

Excess fat adversely affects joints and heart function during hard work, which contributes to the emergence of new ailments. Therefore, at first you will simply prepare your body for growth, at the same time removing excess fat.

Here's an example of a typical fat-burning workout for men.

Light cardio. It lasts no more than 5 minutes, during which you should jog, spending a minimum of effort. This way you can warm up for further work.

• 1 exercise – burpee. Common among athletes and having several variations, it perfectly burns fat cells. The two most common options are jumping up + push-ups and jumping up + lying down with legs thrown back.
• 2 – barefoot jumping with alternating legs. Despite the ease of the exercise, it will be difficult for overweight people. Start jumping at a slow pace and do 10-15 repetitions on each leg. Then they can be increased to 20-25.
• 3- squats with a kettlebell or dumbbells. The latter must be in your hands. You should try to squat as low as possible.
• 4 – crunches on a fitball or bench. If you have no training experience, the best choice would be a fitball, as it is soft enough and supports your back well.
• 5 – entry to the stand. More energy intensive than jumping, but also more effective. When you feel better, you can pick up small dumbbells.

All exercises are done consistently and without rest. Usually trainers give from 3 to 6-7 laps to complete. If you feel unwell, ask to lower the difficulty.

Easy jog up to 5 minutes. The final stage of fat burning training for men.

About training in the gym for experienced athletes

The training program for experienced athletes is very interesting. It is based on 4 basic principles:

1. Moderate weights and high repetitions. For example, if you bench pressed 70kg for 8 reps, your total tonnage would be 560kg. And the other at this time did 15 repetitions of 50 kg. Its tonnage will be 750 kg, which is significantly higher. More repetitions will burn more fat.
2. Basic exercises. It is when they are performed that the maximum muscle fibers are included in the work. The leaders here will be squats, bench press, deadlift.
3. Total amount of work. The more movements you make, the faster you will say goodbye to the fat layer. Cardio is added on training days for 20-30 minutes after training or 60-90 minutes on non-training days. You yourself can vary the degree of load, from light (walking) to heavy (fast running).
4. Nutrition. Yes, yes, about him again. Replace foods with carbohydrates with proteins. It will always have a lower calorie content. For example, for dinner you can eat fish with vegetables, and for lunch lean meats.

Don't forget about sports supplements. This includes amino acid complexes and fat burners, the weakest and safest of which is L-carnitine. Although its effectiveness is still hotly debated, it has been proven to provide an additional source of energy.

Let's sum it up

Training time 1:30 hour. Rest after each exercise for about 1 minute, do not relax for a long time. All exercises in the program are divided into blocks. We start the workout with 15 minutes of cardio. We divide the exercises into 2 blocks of 2 exercises, with 15 minutes between each block. cardio, work on the abs, and again 15 minutes. cardio zones.

Attention! The entire load in the cardio zone is at medium intensity. Read about cardio intensity in this article

This program is effective for burning fat, but does not require long-term use! Train for 8 weeks. Next, you need to change either the sequence of exercises or the load mode.

Interval aerobic training on a stationary bike

Riding an exercise bike

• Work - 2 min. Rest - 30 sec.
• Body part: Quadriceps Equipment: Exercise

Riding an exercise bike

• Work - 5 min. Rest - 1 min.
• Body part: Quadriceps Equipment: Exercise

Riding an exercise bike

• Work - 3 min. Rest - 45 sec.
• Body part: Quadriceps Equipment: Exercise

Riding an exercise bike

• Work - 2 min. Rest - 1 min.
• Body part: Quadriceps Equipment: Exercise

Riding an exercise bike

• Work - 5 min. Rest - 30 seconds.
• Body part: Quadriceps Equipment: Exercise

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Training programs

HIIT beginner workouts for women

We've created a HIIT plan for women who want to start working out to use as a guide.

Perform all exercises in a circle. Follow the technique of their implementation. Rest for a minute between sets. Do 10-12 repetitions of each exercise for 3 sets.

Read and follow the exercise instructions.

1. Squats.

• Stand straight, feet shoulder-width apart;
• Bend your knees and lower your hips as far as possible. Stay in this position for 1-2 seconds and return to the starting position.
• Repeat the exercise the recommended number of times before moving on to the next exercise.

2. Jumping Jack.

• Feet together, arms at your sides;
• Jump with your feet shoulder-width apart and your arms above your head;
• Immediately return to the starting position.

3. Push-ups.

• Take a lying position, your palms are strictly under your shoulders;
• The body forms a straight line from head to toe. Keep your back straight, bend your elbows and lower your chest as low as possible to the floor. Stay in this position for 1-2 seconds, then return to the starting position.
• Do 10-15 reps.

4. Reverse lunges.

• Starting position: feet shoulder-width apart, hands on hips.
• Take a big step back with your right foot. Lower until your right knee almost touches the floor.
• Return to the starting position: lean on your left leg and return your right leg back. This is one approach.
• Do 10-15 repetitions, then switch legs.

5. Reverse push-ups.

• Sit on a bench, chair, or step that is stable enough to support your body weight. Hands are shoulder-width apart, fingers pointing forward, elbows slightly bent and “looking” back.
• Extend your legs in front of you with your knees slightly bent.
• Slowly lower your body until your shoulder joints are below your elbows. Rise until your elbows are almost straight. Don't touch your elbows.

6. Plank.

• Starting position: take a lying position, lean on your forearms and toes, your body forms a straight line.
• Tighten your abs and buttocks as hard as possible and hold in this position for 30-60 seconds.

Disadvantages of HIIT

ACSM warns that if a person is sedentary, smokes, has hypertension, diabetes, or hypercholesterolemia, the risk of coronary heart disease from HIIT training increases dramatically. We cannot discount the genetic predisposition to coronary disease, the risk of which will also increase significantly if a person starts breaking records in the 100-meter dash.

Despite this, one can find quite a lot of scientific evidence indicating that in many Western countries (especially in the United States), HIIT training methods are used in medical centers as therapy for people with cardiovascular diseases.

Bottom line: for some, the HIIT technique can bring results and improve health, while for others this type of training may be contraindicated. Be sure to consult with your doctor before adding HIIT-style workouts to your workout routine.

Additionally, according to NSCA-certified specialist Josh Brownt, our central nervous system takes an average of 48 hours to recover from such a high-intensity workout, so if you train too frequently (more than 2 or 3 times a week), you risk reaching a state of overtraining. Remember: HIIT style training requires adequate recovery.

Fat burning workout program for a week

To get the maximum benefit from drying, you need to create a valid weekly plan:

1. Monday – heavy strength training (chest and back);
2. Tuesday – lactic acid and cardio training for half an hour at low intensity;
3. Wednesday – day off for recovery;
4. Thursday – heavy strength training on legs;
5. Friday – recovery;
6. Saturday – lactic acid training + aerobic training for 30 minutes at low intensity;
7. Sunday is rest.