HIIT

HIIT can improve your cardiorespiratory system and your muscular strength and power repeatability, or it can simply add fun to your regimen and help you save time. In the past 20 years, High-Intensity-Interval-Training (or HIIT) has become a very popular fitness trend. HIIT uses varying times and intensities in movements to train the cardiovascular system in a very efficient and effective manner. HIIT boasts the ability to give it’s subjects more results in less time. The benefits include burning fat while helping your muscular and cardiorespiratory systems do more high intensity work with less recovery time.

An example of HIIT workout would be to run at a steady pace for 3 minutes, then run at a pace 10% faster for 2 minutes and repeat the interval 4 times throughout 20 minutes. Another popular example would be the Tabata circuit (work for 20 seconds, rest for 10 seconds, for 4 minutes). Other variations of HIIT with many different purposes can be seen in the chart below.

Type of HIIT	Intensity	Work Duration	Work : Rest Ratio	Exercise Selection
MIIT Moderate Intensity Interval Training	Moderate 80% of maximal heart rate	2-6 min.	1:1 up to 4:1	Run Row Bike Ski Elliptical
HIIT High Intensity Interval Training	High 90%+ of maximal heart rate	15-90sec.	4:1 up to 1:4	Kettlebell/Ropes Calisthenics Cardio Machines Running
SMIT Supramaximal Interval Training L-SMIT (lactic) S-SMIT (sprint)	Maximal 90-100%	6-10sec.	Maintenance 1:1 up to 1:6 Production 1:8 up to 1:20	Olympic Lifts Calisthenics Jumps Throws Sprints
HIPT High Intensity Power Training	High 90-100% efforts	Under 10sec.	1:1 up to 1:6	Olympic Lifts Throws
HIRT High Intensity Resistance Training	Moderate 40-70% of 1 rep max	Under 10sec	1:2 up to 1:4	Squats Dead-Lifts Pressing Pulling
HICT High Intensity Concurrent Training	High 40-70% 1 rep max 85% heart rate	10 - 60sec	1:5 up to 5:1	Strength Movement + Cardio Movement

So, whether your primary goal is to lose some unwanted fat, improve your fitness, or get in shape for the upcoming sports season, HIIT can be a helpful piece of your program.

Stay tuned to future articles in our blog as we dive into the methodologies and purposes of each differing type of HIIT.