Introduction to HIIT (High Intensity Interval Training)

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Introduction to HIIT (High Intensity Interval Training) The risks and benefits of HIIT you should first consider By John Williams

Table of Contents What is HIIT Training Is HIIT training for you Health Benefits Myths Surrounding HIIT Where to do HIIT and how often you can do it Training Health Concerns Of HIIT Mistakes to avoid

What is HIIT Training High Intensity Interval Training (HIIT), is a training method that couples high effort levels with infrequent, fairly short periods of working out. This is different from traditional methods of training that often pair low or moderate effort levels with frequent and longer workout periods. Arthur Jones, inventor of Nautilus, played an instrumental role in popularizing and defining HIIT training during the 1970s and he was famous for his iconic summary of the training method’s philosophy which said: “Train harder but, train briefer” or “Train harder but, train less often.” In this book, I am going to give you an in-depth look into high intensity interval training, along with breaking down Arthur Jones’ philosophy, giving sample exercises, and analysing myths and health concerns surrounding HIIT training and much more. Now that you have a brief idea of what HIIT training is, I am going to break down Arthur Jones’ philosophy and talk about some of the controversy surrounding HIIT and its origins. Training Harder The key principle when it comes to HIIT has to be the amount of work you put in. In order to build muscle size and strength, you have to exert more energy from them than they are used to. Greater intensity means more work overload and this makes your exercise more effective. While training at a high level of intensity, maximum effort is utilised until reps become harder to perform in top notch form. Temporary failure of muscle is experienced and although it is by no means necessary for building muscle mass and strength, it helps you ensure that you have reached your maximum potential for that sole purpose. As long as you do not overdo it, training harder than normal for short periods of time will is not likely to cause serious harm to your body.

Keeping it brief When you work harder than normal and put in an intensely high level of effort, your workouts have to be shortened in order to avoid put too much stress on your body. HIIT training workouts normally take about 30 minutes to complete and you will probably need a short, 10 minute workout to “consolidate” when you are done, rounding your workout out to about an hour if you factor in the time it might take you to warm up. There is great debate among trainers concerning volume of training with some claiming that HIIT training only works for beginners because of its low volume of training and that advanced trainees would need to increase their volume to much higher levels if they are looking to get substantial results. Despite all of these claims, evidence appears to overwhelmingly support the philosophy of training hard but brief if you are an advanced trainee to stop yourself from overtraining and causing any injury. Training less often Training harder than usual is bound to put an incredible amount of stress on your body and this can increase your chances of burning out or picking up a serious injury, especially if you do not allow your body to recover properly in between any workouts. It is not uncommon in HIIT training, for trainees to go beyond their limits and begin to stagnate. It is important to allow your body to recover and for some advanced trainees, greater cuts in their time spent at the gym or at home training offer up better results.

Many people choose to live by this three step philosophy and swear by its effectiveness. HIIT is very popular in the fitness world and has seen many famous figures as well as a regular people turn to it for its incredible results. That is not to say, however, that it is not without its controversy. Not everyone is a fan on high intensity interval training and some have

claimed that it goes against tried and tested weight training fundamentals, especially with its high levels of effort and shorter training periods. In addition to this, the origins of HIIT are also shrouded in controversy with many people accusing Arthur Jones of copying the idea of HIIT training from a medical doctor called Gustav Zander. Zander developed a training method and set of machinery in the 19th century, that bore a strong resemblance to Arthur Jones’s work. Jones defended himself, saying: “I learned that a doctor named Gustav Zander had designed and built a number of exercise machines in Europe nearly a hundred years before I built my first one; I did not copy Zander's work and learned nothing from him, was not even aware of his work until long after I had made the same discoveries that he had made. But if I had known about, and understood, Zander's work, it would have saved me a lot of time and a rather large fortune in money, because the man was a genius; his only problem was that he lived about a century ahead of his time, at a time when very few people cared about exercise and even fewer knew anything about it.” To this day, there is still a lot of debate surrounding the origins of HIIT but, there is no denying that Arthur Jones, his team and his fans played an instrumental role in popularising the training method. With that being said, I think I have done a pretty sufficient job, explaining the origins and philosophies of HIIT and the next question to ask yourself should be:

Is HIIT training for you To be honest, almost any individual can give HIIT a go, as long as you are up for the intensity of training, especially in the beginning. This is not to say that it gets easier with time but, the hardest part of any training regimen or sport has always been the beginning…getting your body used to working large groups of muscles at a time and getting accustomed to raised heart and breathing rate levels is not something many people are cut out for. If you are looking for a new, challenging training method then, HIIT is for you. If you are a beginner or have recently recovered from an injury, then HIIT is still a viable option for you, so long as you take it one step at a time and do not push yourself to hard. Although HIIT training can be done by almost anyone, it is important to ensure that you are capable of doing at 15 to 20 minutes of uninterrupted exercise without any problems, before you jump into HIIT full force. If your body cannot withstand basic exercise, it is probably best to consult with a medical professional or certified fitness expert before attempting any strenuous activity or, you could just avoid HIIT training altogether. At the end of the day, fitness training methods should be about improving and building your body, not exerting and tearing it down. The American College of Sports Medicine cites sedentary lifestyles along with other factors just as genetics, high cholesterol levels, smoking, obesity and many other issues as contributing factors to the increase in your chances of developing serious health problems, should you undertake high intensity workout methods. They advise checking and consulting with your doctor before taking up HIIT training. Now that we have established that who can do HIIT training and who should take caution, we should take a closer look at some of the health benefits this progressive training method has to offer.

Health Benefits As I mentioned before, high intensity interval training is quite popular in the world of fitness and this can be boiled down to its unique approach to training that combines maximum effort with shorter training time as well as its many health benefits. HIIT training provides a good boost to your metabolism in addition to burning a lot of calories in a fairly short time. Some other health benefits of HIIT include: Building endurance High intensity interval training changes your muscles’ cellular structure thus, allowing you to raise your endurance levels during any form of exercise. A study was conducted and posted in the Journal of Physiology, where people undertook HIIT training for 8 weeks. The results revealed an increase (double) in the amount of time they were able to cycle while maintaining the exact same pace. Faster burning of calories If you are looking for a training method that burns fat and calories at a fast rate and in a short time frame then HIIT might be the perfect option for you. Research has revealed that less than 20 minutes of HIIT training burns a greater number of calories compared to hour long treadmill workouts. The East Tennessee State University conducted a study in 2001 and found that when trainees stuck to an 8 week high intensity interval training program, their body fat percentage dropped by 2% as opposed to those who were following a steadier workout program who experienced no change in their body fat percentage at all. They also found that trainees of HIIT burnt as much as 100 calories more each day during the full day of each workout. Another study carried out in 2007, showed that females who had undertaken high

intensity interval training over a period of two weeks had an increase in fat oxidation of up to 30% and were able to lose weight a lot faster that women who were doing regular, steadier cardio exercises. Energy is used more effectively High intensity interval training teaches your body to use energy more effectively through a system of maximum effort coupled with short recovery periods. In addition to this, toxic waste is removed from the muscles while you are recovering. You also breathe more effectively when you alternate between workouts.

Saves time Regular workouts tend to be time consuming and lengthy and as such, not everyone is excited to complete a full workout. In addition to this, spending prolonged periods of time on a treadmill, for example, could be detrimental to your joints and overall health and in many cases, the results are not as quick and effective as those of high intensity interval training. It is possible to tailor HIIT to your experience and limit and you are still guaranteed fat burning benefits even if your workout is as short as 15 minutes about two to three times per week. This can help you get your desired results in a shorter amount of time while saving your joints and overall health from the pressures of continuous exposure to long and repetitive workouts.

Better metabolism The American College of Sports and Medicine has credited HIIT with helping people consume a greater amount of oxygen compared to noninterval training methods. This in turn, aids the body’s metabolism by increasing it to higher rates during the 90-144 minute period after an interval training session. This increase in metabolism helps the body burn a greater number of calories at a much faster rate.

Continued fat and calorie burning hours after training Higher intensity training methods boost the body’s ability to repair itself after workouts. Within a day after finishing an HIIT session, your body will still be burning fat and calories, something steadier paced workouts may not offer. HIIT training requires little to no equipment One of the benefits that high intensity interval training offers is affordability and this can be credit to its requirement of little to no equipment when training. With a bit of open space and your body weight, you can engage in intense, calorie burning workouts and enjoy amazing results at a very low cost. That is not say that you cannot add weights or other equipment to your training regimen but, you really do not have to. In some cases, equipment such as weights could actually slow you down and interrupt the intensity of your workout. Shreds fat instead of muscle Regular cardio exercises have often been reported to result in loss of valuable muscle mass. With high intensity interval training, however, that is not a concern as it pairs weight (body) training with other high intensity cardio exercises to ensure that muscle is preserved while excess fat is being trimmed. One particular review found that when over 400 individuals who were classified as obese or overweight undertook HIIT and moderate exercise, both were effective at reducing the circumference of the waistline as well as reducing body fat. Another study found that undertaking high intensity interval training for 20 minutes/session for about 3 times a week resulted in a weight loss of up to 4+ pounds in a space of just twelve weeks…all this without having paired up the regimen with the necessary diet. The fat that causes and promotes disease in the body (usually located around the vital organs) was also reduced by up to 17 per cent. Many other

studies have been successfully conducted and further proved that high intensity interval training was effective for reducing the body’s fat levels. As mentioned before, this is usually more effective in individuals who are either overweight or obese. Helps in gaining a bit of muscle mass HIIT is perfect for people looking to lose excess weight but, it can also be beneficial if you are looking to gain a bit of muscle mass. Now granted, it is not as effective as going to the gym and lifting weights but, if you are a beginner and not already very active in your daily lifestyle, taking up HIIT has been shown to lead to an increase in muscle in areas such as the legs and trunk. While other areas might show an increase in mass, it is usually the muscles you engage the most when training that will show significant results. Laval University conducted a study that showed HIIT trainees building lean muscle in addition to lowering their body fat percentage. HIIT is so intense that it lowered their bodies’ chances of using muscles as fuel and so the end result when their fat had been trimmed away, was a greater definition of lean muscle mass.

The choice is yours HIIT training offers a versatile workout method that allows trainees to choose their own workouts. Simply pick whatever cardio routine you are comfortable with and voila…you can turn it into an intense, interval workout. From biking to aerobics and jogging, you can choose any exercise that suits your needs. Good for cardiovascular health Not many people are cut out for intense training that pushes them beyond their limits and increases their heart and breathing rates to levels they are unfamiliar with. With HIIT, pushing yourself to said levels is made much easier with the introduction of short recovery

intervals that come just when you’ve reached your max out point. This is good for maintain cardiovascular health, from good blood circulation to overall heart health. Research has suggest that HIIT is especially effective at promoting good heart health in obese and overweight people compared to people with normal weight and blood pressure. The Journal of Strength and Conditioning Research also conducted a study that showed that adding moves such as burpees to your high intensity interval training regimen not only improved your body’s oxygen consumption but, it improved heart rate as well. A healthy challenge From beginners to seasoned trainees, HIIT offers a challenging training method that pushes your body to new, intense heights and keeps you out of your zone of comfort thus ensuring that you are never bored and your muscles and your body avoids hitting a plateau. Reduction in blood sugar Research has shown that HIIT training can effectively lower blood sugar when carried out for periods of more than 10 weeks. More than 45 studies have been conducted and they showed that HIIT reduced the level of sugar in the blood while improving the resistance of insulin. This is especially beneficial for people dealing with type 2 diabetes. It is also said to help lower the chances of individuals developing diabetes. Another study conducted on individuals with type-2 diabetes revealed that after four months of high intensity interval training, their VO2 max increased. This means that their bodies could consume more oxygen and thus, burn fat faster while improving their glycemic control. Effective anti-aging workout In 2012, at the European Society of Cardiology, a paper was presented citing a direct relationship between life expectancy and physical

activity. The paper suggested that exercise activates an anti-aging enzyme called Telomerase and so high intensity interval training would likely increase the levels of said hormone significantly thus, slowing down the effects of aging. According to the paper, HIIT also reduces the expression of p53, a protein that triggers premature aging. Some added anti-aging benefits would also include improved libido and reduction of the appearance of wrinkles and fine lines. HIIT also balances out very important hormones Ghrelin is a hormone that causes long-term weight gain as well as eating habits that are more short-term. It is often the “hunger hormone”. Made is the stomach, ghrelin is said to be the only hormone that is capable of stimulating the appetite and so, it is the main culprit for unhealthy cravings be it sugar, salt or fried. Ghrelin can also slow down the usage of fat in your body and is released as part of the response to stressful moments which is why many people tend to overeat when they are under a lot of emotional stress. Associate Professor Jeffrey Zigman of UT Southwestern Medical Center explained that raised levels of ghrelin in the body served as logical explanations for people who become obese’s unusual eating patterns. He explained that many obese or overweight people are also largely exposed to psychological stress hence the sudden food cravings. The opposite of this hormone is Leptin or, “the starvation hormone” as it gives the feeling of being “full.” When the levels of leptin in your body are balanced, your body is able to maintain sufficient levels of energy and not exceed its limit. This keeps cell function and weight management well balanced and efficient. In the beginning as you gain weight, leptin levels rise and you feel full. But, should you ignore the feeling and continue to supply your body with excess food, it become resistant to leptin thus, leading to weight gain. As individuals take up HIIT training, the levels of ghrelin and leptin in the body are balanced out over time thus, curbing their bodies’ cravings for unhealthy food while also stimulating response to leptin which will help them figure out when they have reached their limit.

More enjoyable Exercise physiologist, Tom Holland has suggested that high intensity interval training is more exciting and enjoyable compared to steadier and lower intensity training. Scientific studies have also backed up this claim, suggesting that people prefer more rigorous and lively training methods to continuous, slower paced exercise. This is important, especially for individuals looking for an exercise regimen to stick to in order to shed excess weight.

There many more health benefits that come with a regular HIIT regimen and many people are sold on the effectiveness of this training method. Despite being so popular and having so many benefits, however, HIIT training is not without its challenges. There are some myths surrounding this popular training method and here are a selection of them that have since been debunked.

Myths Surrounding HIIT A survey conducted by the American College of Sports Medicine in 2014, revealed that high intensity interval training was considered the number one training method by more than 3500 fitness experts, out of 20 training trends. Quite a remarkable feat that shows just how popular HIIT is. With that said, however, there are many myths surrounding this training method and it is important for them to be debunked to ensure that you as enlightened and accurately informed as possible. HIIT is possible for absolutely anyone to do While it is true that HIIT training is suitable for people of different fitness levels to try out, that is not to say that anyone can dive head first into a training regimen. As is the case with any other training method, it is best to consult with your doctor or certified personal trainer before taking on HIIT training. Not everyone is cut out for the high levels of intensity that the method has to offer and in some cases, it is best to just skip it altogether and find a more relaxed, less strenuous training method. HIIT is just the same as SMIT Supramaximal interval training (SMIT) is often confused with HIIT and many people believe that they are one and the same thing. The truth is, the two training methods are not at all the same, with SMIT being less of an interval training method and more of a “go all out then have a full resting period” method. Though different, the two training methods can be combined to keep your workouts as interesting and as effective as possible.

HIIT is all you need for weight loss and general fitness As flattering as that would be to high intensity interval training, it is unfortunately not true. While HIIT training can help you boost your metabolism, increase your athleticism and burn fat, you also need to maintain healthy muscle mass to ensure that you do not burn too many calories and lose too much weight. Combining HIIT with a solid strength training regime will help you lose weight effectively without worrying about over doing it. The more HIIT you do, the better Let me reiterate this once again, high intensity interval training is designed to push your body to its absolute limits and it is key that you take time to recover in between workouts to ensure that you do not burn out. At most, 3 training sessions a week should be enough to help you get your desired results without hurting yourself. HIIT is more effective than regular cardio As stated earlier, HIIT has become incredibly popular over the past few years and because of this, many people have begun to shun regular cardio exercises such as treadmill running and biking. To make matters worse, regular cardio is regularly criticised for putting too much strain on your muscles but, this is not completely accurate. The International Journal of Sports Medicine published a study in 2012 that showed that aerobic exercises like cycling, are low in impact and do not put any pressure on your muscles or general strength. In addition to this, they also improve your aerobic fitness thus, making them a pretty efficient alternative to HIIT if you cannot handle the intensity that comes with it. You can even opt to do low impact aerobic exercises on the days that you are recovering.

Now that you have a more accurate outlook on high intensity interval training, let us talk about where you can do HIIT and how often you should

workout.

Where to do HIIT and how often you can do it High intensity interval training was not intended to be a low effort, long period of workout type of training method, when it was developed by Arthur Jones. The point of this training method was to get you to training hard and raise your heart rate for a short period of time before taking a short resting period. In the words of certified personal trainer, Dalton Wong: “True HIIT is like sprinting and it should make you feel like your gas tank is completely empty.” To put it simply, when you are done with a training session but, you still have the energy to carry on for even just a few seconds more…you really didn’t put in your maximum effort. It seems mean to say it like that but, it is what it is. The truth is, not everyone is used to pushing themselves to levels that HIIT training requires but, with some time and practice, you will get better. So, with that said, where can you find a HIIT training program? If you are new to high intensity interval training, then you can try joining a class at your local gym or, you can pair up with personal trainers who offer HIIT workout sessions to clients. Be sure to find a competent, qualified professional because, like I said in earlier sections of this book, the levels of intensity required when carrying HIIT demand that you at least know what you are doing or you work with someone who knows what they are doing, to avoid increasing the chances of you getting injured. Most importantly, when you feel like you cannot go further and you start to fell ill, you should stop immediately and not allow yourself or anyone else, to be tempted to keep going. If you are not up for joining a class or hiring a personal trainer then you can invest in some DVDs or online videos to help you out. Be sure to start off slow and gradually work your way up to more advanced training regimens. Once you have an idea of where you want to do you high intensity interval

training sessions, the next step becomes figuring out how often you should work out. For most people, 2-3 sessions per week are enough to ensure that they get their desired results without over exerting themselves. If you are a beginner, you would probably need to ease into HIIT and regardless of your experience, it is best to not exceed 2 to 3 training sessions per week. You can choose to use your recovery days to do low impact cycling if you absolutely must work out during resting days. There is no exact formula to HIIT training as each individual is different but, the most important thing to remember is to take it easy and not over train. Now that we have covered the basics of high intensity interval training, along with the myths and health benefits, I am going to use the next chapter of the book to talk about training, as well as providing sample exercises, useful tips and mistakes to avoid when training.

Training A few tips and sample training exercises

When it comes to HIIT training, taking your time is important as jumping straight into workout sessions can cause serious harm to your body. HIIT is quite intense and even if you have fitness experience, it could hurt you if you are not careful. If you are interested in taking up HIIT then here are a few tips to help you out: Take it easy It is advised to have some level of aerobic exercise experience before introducing interval training into your regimen. About a month of 20min a session, 3 times a week training should be enough to get you to a starting point. Once you have a bit of experience, you can introduce some interval training gradually. In the beginning, doing a complete HIIT session might be challenging for you and so, introducing small intervals will help your body become more accustomed to the intensity as time goes by. It’s important to have fun As is the case with any training regimen, it important to have fun when you are training. If you are not the biggest fan of running, then introducing running workouts into your HIIT plan may not be the best option for you. When you are not happy with certain exercises, the chances of you losing motivation quickly are greater. Pick a HIIT exercise you are both comfortable with and excited to do, something that won’t turn your workout into a chore. Remember to exercises that work large groups of muscles thus, raising your heart rate significantly and make sure you can accelerate and decelerate quickly when you are working out. Again, HIIT is about intensity and faced paced motions so being able to maintain the required standards is key to getting positive

results. Remember to fuel up Many people forget the importance of fuelling up when training to lose weight. Some people actually believe that skipping this step will help speed up the process but, it is likely to hurt the body than help it. HIIT is not a short cut workout where you can go all out without fuelling up and expect some sort of positive result. It best to treat HIIT training like weightlifting…you can’t hit the gym without an adequate meal. Pre-training nutrition is crucial for top notch performances. A healthy balance of proteins and carbohydrates you can digest quickly will help you fuel up for your workout but, since you are looking to lose weight, you should minimise you carbohydrate intake.

Your body knows best When it comes to training methods of any kind, listening to your body at all times is very important if you are to avoid causing serious harm to yourself. If your body is tired and slow, you should listen to it and take the day off or opt for a workout that is not as intense as HIIT. Taking time off will help you recover and regroup your energy levels for another day. Beginners are advised to keep their sessions to just one per week and their intervals should be kept fairly short so as not overstress their bodies. If you combine weight training with HIIT then taking your time off is very important to keep things at a level that won’t injure your body.

Once you take note of the above tips then, you are ready to get started on your training. Here are a few sample high intensity interval training exercises to help you get started. There are one or more exercises in this list that are designed for trainees with a bit more experience:

Treadmill power blast (10 min) for all levels All you need for this workout is a treadmill and it is quite the ideal starting point for beginners. The recovery periods are long enough to help your body recover and you need not exceed 10 minutes while working out, as it is enough to give you a feel of the type of intensity HIIT requires without being overwhelming.

Abs and Jump rope routine for beginners and intermediates Jump ropes are very popular in high intensity interval training and this can be chalked up to their ability to intensify workouts while being convenient and easy to carry. 20 minutes of HIIT is especially good for targeting abdominal fat and you can even include plank exercises for extra muscle toning. Rowing for intermediate trainees Rowing offers an efficient alternative to regular treadmill cardio and the rowing machine is perfect as it delivers on both versatility and fat burning properties in addition to giving you the option to conveniently structure intervals. Rowing is also very good for strengthening the upper body, something quite a lot of machine cardio workouts don’t offer. To get the best results, you can do 16 minutes of combined rowing and bodyweight exercises. Tabata fat burning workout for advanced trainees Tabata is a variation of HIIT that is renowned for its incredibly high levels of intensity and fat burning properties. Because of this, it is best that this particular exercise is only carried out by individuals who are more experienced in high intensity interval training. You will need dumbbells for this workout along with 30 minutes of high intensity exercises that are split into intervals with very short resting periods. Again, this will likely be too much to handle for someone who is not

accustomed to high intensity levels.

Slay the HIIT workout for advanced trainees This HIIT workout is designed to burn fat at a faster pace and as such is more suited for advanced trainees. It involves six interval exercise rounds of moves such as skier wings and push up rows. These are good for building strength in the body as well as sculpting your abdominal muscles. Single crazy workout for advanced trainees This workout is to be avoided by beginners and intermediate trainees at all cost as its levels of intensity require finesse, skill and stamina only highly trained individuals possess. Despite only taking about 15 minutes to complete, this workout is as crazy as its name suggests, with plyometric exercises that could cause serious injury if not performed correctly. No equipment is needed as you will be relying solely on your bodyweight, doing moves that include power jumps and push-up jacks. The workout is perfect for burning fat quickly as well as building strength in the whole body. It is important to remember to stop if your body feels over exerted.

Pairing walking with sprinting for all experience levels This exercise is fairly simple and can be done by people of all levels of fitness and experience. Start with a thirty second walk before switching to a sprint of the same amount of time. To really get the exercise going, repeat this routine for about 8 to 10 times. It’s common to begin to feel maxed out by the third of fourth sprint but, do your best to power through for added benefits. Once you have gotten used to the intensity levels, you can switch things up and walk and sprint on a hill that is steeper than normal ground.

Pairing jogging with sprinting for intermediate and advanced trainees Once you have gotten the hang of walking and sprinting and are in search of a more demanding exercise, you can try replacing the walk with a light jog. This might be a bit challenging for beginners and so it is advised to build endurance and fitness levels before advancing from walking to jogging.

Infinite push-ups for intermediate and advanced trainees This one requires the trainee to perform 10 push-ups during each interval with up to 30 seconds of resting time between the first two sets and shorter resting periods as you progress. It is possible to shorten the resting time to as little as 10 seconds but, this should probably only be done by those with very advanced fitness levels. The number of rounds performed will vary from individual to individual but, it is safe to complete as many as 10 rounds if you are up to the challenge. Infinite squats for advanced trainees In all honesty, this might not be the best routine to try out if your fitness and experience levels are low. Air squats can be quite demanding and it is tantamount that each squat is performed correctly to avoid damage to the knees, especially. Add in various rounds with nothing but a 20-30 seconds of resting time and you have a workout that can really stretch you beyond your limit. But, if you are up to the challenge and are fit enough to withstand the intensity then about 10 rounds of air squats with 30 seconds resting intervals in between each round will be enough to help you feel the burn. This workout is especially effective for shaping the butt and toning the legs. Push and squat exercises for advanced trainees This exercise is quite intense and is not recommended for anyone who is just starting out or has not reached peak levels for experience and

fitness yet. Start by doing ten solid push ups then follow them up with ten air squats before taking a 30 second break. It is possible to heighten up the intensity of the exercise by doing one push up then immediately doing an air squat until you have done ten of each before taking a 30 second break. After completing about three to four rounds, you should be feeling the burn and ready to give up. It’s the perfect exercise for working out your entire body. Burpees (Infinite) for intermediate to advanced trainees Burpees are not fun to do and if you are just starting out with your high intensity interval training then, they might not be the best exercise for you. However, if you feel fit enough and are looking for a challenge, try doing about ten burpees immediately followed by up to a minute resting period before repeating for about 3 rounds. This exercise is quite difficult so maybe do not try to add in extra equipment or moves that might strain your body.

Sit, stand and jump exercise for advanced trainees This particular exercise is quite common amongst athletes and so it might be a bit challenging for beginners and intermediates. It involves doing ten sit ups before standing up and doing ten vertical leaps. When jumping up, do your best to jump as high as you possibly can and go as low as possible when you are preparing to jump. The key is to imagine you are a giant spring and to try and get the most out of each jump. Resting time should be between 30 to 60 seconds before repeating your exercise. Thinking of turning it up a notch? Feel free to add in ten push ups after the vertical leaps but, do not do it if you cannot handle the pressure.

The “prisoner workout” for advanced trainees

As the name suggests, this workout is no joke and is sure to leave you feeling pretty worn out when you are done. The routine involves doing five pull ups along with ten prisoner squats, followed by fifteen push ups with one minute long resting periods. It should take about two to three rounds for you to begin feeling the effects of the workout. Equipment needed is a simple pull up bar but other than that, the exercise requires you to rely heavily on your own body weight.

Combine sprinting, push ups and squatting for all trainees For a powerful workout that turns up the intensity of your regimen without pushing you too far, try doing a fifteen second sprint before dropping down to ten push ups and finishing off with ten squats before resting for thirty seconds to a full minute. It should be fairly simple to execute even if you are just starting out at HIIT but, like any other high intensity interval training exercise, the chances of you making it past five rounds is quite slim, especially if you are really pushing yourself to your limits. The ladder workout for all levels of experience This exercise is perfect if you are starting out but can also be tweaked if you are looking for higher intensity levels. You will need a treadmill for this particular exercise. You might need to refer to online tutorials if you are not comfortable with the idea of sprinting on a treadmill. Incorporate bodyweight exercises into your routine and rest for 20 seconds between each workout for a total of 10 minutes. It is best not to exceed ten minutes of workout time to ensure that your body is not pushed far beyond its limits. Total body workout for beginner trainees Unlike previously outlined workouts, this particular HIIT workout will take a little more than 10 to 15 minutes. There is no equipment needed and you will have to rely solely on your own bodyweight for an

effective workout. Exercises include squats, push ups and a few others that target the upper body, legs, core and glutes. All in all, this workout is designed to not only introduce you to high intensity interval training but, to get your fitness levels building up a lot faster. 10 minute beach workout for beginners If you are a fan of the outdoors then this workout is a perfect way of getting into high intensity interval training. You will need some sliders or towels for this workout and to rely on your bodyweight. For 10 minutes, you will be doing various exercises to tone your body and build your endurance and these include squats, push ups and vertical leaps, all with very short resting periods to make the workout more intense. 12 minute workout targeting your legs for beginners Want to build your legs and enjoy a 12 minute high intensity workout? Then, try this workout that incorporates three variations of squats. The workout is designed to shape your legs while also strengthening your glutes and raising your heart rate. If you are not up for a solid 12 minutes of squatting then you can start at about 6 minutes and work your way up as you get stronger and fitter. The take five workout for beginner and intermediate trainees For five to fifteen minutes, you will be doing a combination of lateral lunges, crazy push ups and other intense exercises that relying heavily on your bodyweight. The challenge is to keep going and try your best to fit in as many exercises as possible before reaching your maximum effort. The seven minute, seven move challenge for beginner to intermediate trainees

If you do not have a lot of time to spare for an effective workout then you can try out this workout that requires the use of dumbbells, kettlebells, boxes or benches. Spread the workout out into rigorous intervals with short resting periods for a muscle building and fat blasting workout. Ten minute cardio blast for beginners and intermediate trainees If you are looking to get your heart rate up in a short amount of time then adding kettlebells to your routine is a good idea. When you combine the kettlebell’s weight with aerobic swinging for up to 10 minutes then the end result is a cardio blast workout that will get the job done in a short space of time. Step up interval exercise for intermediate to advanced trainees This workout specifically targets your lower body and can be altered to further sculpt your glutes and legs. Simply combine regular step up jumps (low intensity) with higher intensity step ups all on a box or a bench. After about 6 minutes, you should be feeling the burn but, you can continue for up to ten minutes if you are up to the challenge. The interval workout for your upper body (intermediate to advanced trainees) This workout is similar to the above workout in terms of intensity but, it is more focused on building the upper body as opposed to the lower body. So, instead of step ups, you will be doing moves that target your arms, back and chest such as pull ups and push ups for a period of about five to ten minutes.

The “when I say jump” workout for advanced trainees This fifteen workout is not for the faint hearted and should only be

done by those who are experienced and in optimum shape. You will be combining plyometric jumping exercises with bodyweight exercises for an intense workout that gets your heart rate up while pushing your body to its limits. The first time you try this workout, chances are you might not get past the first ten minutes without feeling like your muscles are on fire.

Speed workouts for advanced trainees One way of raising your heart rate and melting fat away with high intensity interval training is to sprint. This workout combines three variations of sprint exercises, including one that relies on stairs. Lengths of the sprints will vary according to your individual needs but one of the most important aspects of the workout is to warm up properly before getting started.

The core and TRX back workout for intermediate to advanced trainees If you are a fan of TRX straps then you should try out this 20 minute workout designed to blast fat and build your core strength while also improving your posture. The workout is perhaps not safe for beginners as it requires completion of five different exercises for a period of up to 20 minutes. This routine is especially good for people who spend a large part of their day, sitting down and want to counter the effects of said lifestyle. There are plenty of exercises you can try out and each is specifically designed to cater to different levels of experience. I will stress once again, the importance of taking things slow when trying out high intensity interval training. No matter how confident you feel in your ability, never switch from one level to another without getting the thumbs up from a certified personal trainer or, if you are training alone at home, you are at least able to complete a full HIIT workout without hesitation. As effective as HIIT can be with

regards to burning fat, building strength and sculpting muscles, it does come with a few health concerns. As I mentioned before, not everyone is cut out for HIIT and there have been cases of people getting injured or falling sick after taking up high intensity interval training. In the next chapter, I am going to talk about some of the health concerns of HIIT training.

Health Concerns Of HIIT High intensity interval training, as mentioned multiple times in this book, is intense and requires a lot of effort from the trainee. That being said, many people are guilty of pushing themselves a little too hard and going beyond their means. In addition to causing injury to the trainee, this can bring about a series of grave health issues and health professionals cannot stress enough, the importance of being cautious when doing HIIT. If you are not sure whether or not your body can handle the intensity of HIIT, you should consult with a medical professional and maybe, undergo some extensive tests to gauge your stamina as well as your body’s response to the exercise. To give an idea of the health concerns surrounding HIIT, I have compiled the following list which I will explain in detail: One particular HIIT trainee, Andrew Marr, revealed that after taking up the training method, he suffered a stroke. This is a clear risk of HIIT, along with others such as heart attacks and sudden death. If you have type 2 diabetes, are obese or have any cardiovascular conditions such as high blood pressure then you should consult with your doctor before trying out HIIT training. They might suggest you take it easy or, just avoid it altogether to be safe. HIIT is not a training method you can jump into without an adequate warm up session. Lack of careful preparation, good form while training and adequate cooling down is bound to cause some form of injury in the near future. Strained joints are quite common in trainees of HIIT as many don’t prepare enough for the intensity of plyometric exercises that are incorporated into their training sessions. When it comes to HIIT, injury is one of the biggest concerns experts have about the training method. It is not uncommon for people to end up unable to take up any form of medium to high intensity due to having limiting

injuries. One of the most important things to remember is to maintain some form of activity even when you have completed your HIIT training. Keeping active, no matter what training method you are using, is important to keep the muscles warm and avoid getting injured after training. Keep in mind that HIIT training does increase the chances of getting injured, in some individuals. Repetitive training exercises that are carried out with bad form are likely to cause serious problems in the future. For example, hunching your shoulders during weightlifting exercises might not hurt you during the first couple of days but, overtime it will catch up to you. Long-term tension is not something you want to deal with in the future but, it will be the end result if training is not done with awareness and good form. Variety is key in any workout regimen and many experts have expressed their concern over the number of HIIT fanatics who rely solely on this training method while failing to incorporate lower intensity exercises that give their joints, muscles and body time to heal. The truth is, many people believe that overdoing it will increase their chances of getting their desired results a lot faster but, experts warn that this will cause serious injuries that are direct result of doing too much for way too long. High intensity exercise is best kept at a minimum because it can have adverse results if abused. Many marathon runners have turned to HIIT training for its fat burning qualities but, constant training at high levels of intensity is not always the best choice for your joints. Research has shown that regular HIIT training can increase the risk of you developing osteoarthritis, a bone disease that can wreak havoc on your knees in particular, as HIIT often involves exercises such as jumping and running. Although this will vary from person to person, HIIT has been known to cause nausea, weakness of muscles and headaches in some trainees. Those with very low blood sugar or who are on low calorie diets are at risk of developing these issues during or immediately after training. If improving your diet or drinking more fluids does not help then it best to stop training altogether.

While HIIT has several health benefits, they can only be full enjoyed if you do not over-train. Going too hard, whether in the gym or at home, can have adverse effects on your immune system and make you more vulnerable to bacterial and viral infections, injury and fatigue. Unfit people or people who might have underlying health problems are at greater risk of falling seriously ill getting injured while training.

High intensity interval training does come with many health concerns and can be especially challenging for those with little no experience. This book serves as an introduction to HIIT for those unfamiliar with the training method and it can be regarded as somewhat of a guide to approaching HIIT training. Having said that, however, you cannot simply take up high intensity interval training after reading this book alone. As much as you need to read up on the health benefits of HIIT, the health concerns, training methods etc. it is still very important to talk to a quailed medical professional (a kinesiologist for example) before taking up HIIT. In many cases, people have jumped into training, only to be seriously injured or to suffer a heart attack or other problem due to an underlying condition…something that could all have been avoided by consulting with a professional first. Once you have been medically cleared, you are ready to begin training. Now, regardless of the fitness level, many people make a few mistakes while training. These range from fairly harmless errors that can be fixed quickly once acknowledged to more serious mistakes that can cause severe injuries or trigger serious health problems and conditions.

Mistakes to avoid High intensity interval training requires solid technique all throughout your sessions. Although many people love HIIT training for its weight loss benefits, not everyone is enjoying those benefits. The Federation of American Societies for Experimental Biology (FASEB) Journal, published a study showing the damages HIIT could do to people trying to lose weight, if they overdo it. Mitochondria, the powerhouse of the body’s cells, helps to fight off cancer and premature ageing. The study revealed that when people new to HIIT went all in and pushed themselves too hard, their mitochondria was not able to fight off disease causing free radicals thus, making their immune system weaker which in turn, made it harder for them to get the best results possible while they trained. The solution for this, would be to allow for a build-up of intensity, taking things slow until you are able to push harder. Unfortunately, going to hard is not the only mistake people make when taking up high intensity interval training. That is why I have compiled a useful list of mistakes to avoid when you are doing HIIT training: Don’t count on HIIT to help you gain muscle I’ve got bad news for those looking to build muscle…HIIT is not the training method you’re looking for. Granted, HIIT can help you shred excess fat while toning your body up as well but, it won’t be of much help if you are looking to build solid muscle. Greg Brookes, personal trainer and fitness enthusiast, explains that he only ever recommends high intensity interval training to clients looking to lose weight and become fit in general and advises those looking to bulk up to stick to eating big meals and lifting weights. Personal trainer, Danny Fisher backs this up by suggesting trainees take things slow and use a weights bar when bulking up. When compared to weightlifting, HIIT does not release the necessary

hormones for building muscles in your body.

Don’t train for too long High intensity interval training is most effective when done in moderation. Personal trainer, Ben Camara advises trainees not to extend their workout sessions beyond 15 minutes to ensure that they are not working out for way too long. If HIIT is going to work for you, then it has to be intense. The Journal of Physiology published research that equated ten 1min sprints to hours of regular cycling. Because of this, cutting down sessions to short chunks will help keep the workout intense and effective.

Avoid training too often Many people believe that HIIT can be done every day due to the fact that a single session takes about 30min. Once again, if you have completed an HIIT training session properly, then you should not be able to carry on for even a minute longer. As amazing as the benefits of HIIT can be, there is such a thing as “having too much of a good thing.” You must, at all times, keep your HIIT training sessions to a maximum of 3 per week. In general, it is important to take recovery days off, no matter what training method you use. Any more than 3 training sessions of HIIT per week and you run the risk of getting injured.

Avoid losing track of time In order to enjoy the fat burning benefits of high intensity interval training, you need to time your sessions appropriately. Working out after work, for example, could only lead to very few calories being burnt, as you would likely be keeping your dinner meals small. If you want the best results, it is best to train earlier on in the day. Eating a small breakfast about an hour and a half before working out will help to prevent any ill feelings as you

work out.

Avoid skipping warm ups As exciting as it may be to jump straight into a high intensity interval training, skipping warm ups is likely to lead to injury or other problems. It is important to slow down and warm up adequately before you start working out. One of the best ways to warm up for an HIIT training session is to copy the movements of the actual workout at a lower intensity. This should adequately prepare for the session to come.

Don’t overdo it with the equipment I have mentioned this several times throughout book: HIIT training does not require an excessive amount of equipment in order for it to produce results. Granted, using equipment can be helpful, especially when doing more advanced exercises but, it is by no means necessary. High intensity interval training is versatile and you can try out various exercises that require little to no equipment at all. If you are training from home then it is best to look for exercises that won’t need big equipment such as treadmills or rowing machines. This will save you time and a lot of money.

Avoid doing exercises that are not designed for you In an earlier section, I provided a few sample exercises to help you get an idea of what to expect when doing HIIT. It is key to choose exercises that not only match your experience level but, that are comfortable and not strenuous for your body. The key is to get your heart rate up quickly, maintain good form and split your workout into the necessary number of intervals with short but, adequate resting periods. You do not need to exert yourself with over the top moves or heavy equipment that you cannot handle. Take care to stay within your means and only amp up your

workout if you feel you are genuinely ready for an upgrade or if you get the clearing from a personal trainer, if you are working with one.

Don’t ignore your diet As with any other exercise regimen, it is important to never forget your diet. Whether you are trying to lose weight or simply turn over a new page in your life, a good workout can only be beneficial if it is paired with a healthy diet. Loading up on junk food will not help you out, even if your training method is as intense as HIIT. Since high intensity interval training requires a lot of energy, carbohydrates are the best food group for providing you with a good energy reserve to complete your workout. Lean protein will is crucial for muscle repair, especially after your workout while fruits and vegetables provide minerals and vitamins to boost your immune system. Perhaps the most important rule is to hydrate before, during and after your training sessions and steer clear of processed foods. An option you could try is making green smoothies. They are renowned for their ability to keep you filled and nourished for hours.

Don’t workout at an intensity that is lower than what is recommended High intensity interval training…the name says it all. HIIT works are meant to be hard and require high effort levels. Unfortunately for some people, this could prove to be too difficult. Not everyone is built like a machine and some people, though interested in HIIT, are not able to keep up with its high intensity. If you are new to HIIT training, it is important to familiarise yourself with the effort levels required and my suggestion, as well as that of many fitness and health experts, is to ease into it. Try out short sessions in the beginning then slowly work your way up to more advance workouts. Training at a low intensity will not get you the desired results and as I mentioned before, HIIT workouts were not designed to be longer than 15 minutes. Again, if you can still keep going when your session has ended, you simply are not training hard enough. Rest periods should always be kept short, giving you enough time to recover without counteracting the overall intensity of the workout.

High intensity interval training can be very beneficial when done properly and if unnecessary errors are avoided. Many trainees, experienced or even new to HIIT, often go in too fast and do not stop to adequately prepare for their workouts. From not eating the right foods to using too much equipment, all of these mistakes could have adverse effects on your desired results and in some cases, can lead to serious injury. Now that you have an idea of what mistakes to avoid while taking up high intensity interval training, you can train safely and happily.

Conclusion High intensity interval training is quite the revolutionary and popular training method and it is safe to say that when done right, it can yield positive results. The philosophy of training hard, keeping brief and training less often is what makes this training method so special and yet, so challenging for many people who are not familiar with the intensity levels that HIIT requires. Developer Arthur Jones may have had to fight off rumours that he copied the method form an earlier expert and the origins of HIIT might still be fairly uncertain but, there is no denying that it has taken over the fitness world. From celebrities to regular people, everyone is keen on adopting the high intensity training method. High intensity interval training comes with many health benefits that include, boosting your metabolism, burning fat instead of muscle and lowering blood sugar in some individuals. Although HIIT is not limited to people with high levels of fitness only and can be done by people who do not live very active lives, it is not safe to say that this training method is for everyone. Those who are not very active in their daily life as well as those individuals who have underlying health issues are at a greater risk of injuring themselves while doing HIIT or even, triggering conditions such as cardiovascular disease. It is always advised to consult with a medical professional before taking up high intensity interval training and if you can afford it, working with a personal trainer could also help you avoid injury or over pushing yourself. As with any other popular training method, there are many myths that surround high intensity interval training and in this book, I took time to debunk some of those myths to ensure that you are not left with an inaccurate overview of HIIT. Despite what some may think that HIIT builds muscle, it does not. High intensity interval training is more of a fat

burning training method and although it can tone up your body and improve your overall fitness, it cannot build muscle. Contrary to popular belief, HIIT is not a better option than cardio and if you wish, you can include regular cardio workouts such as cycling or treadmill running in your workout regimen. Since you should keep your HIIT training to no more than 3 sessions per week, you can opt for regular cardio exercises during your recovery days, to keep your body active. Overtraining is one of the biggest concerns many health experts have when it comes to high intensity interval training and studies have revealed that some individuals choose to do multiple sessions of HIIT throughout the week in the hopes of getting better results, faster. This is highly advised against as it raises the chances risk of injury and other serious health issues developing. It is important to listen to your body and not push yourself if you feel too tired, dizzy or general ill. Many people have found themselves unable to work out at medium or high intensity levels altogether as a result of injury sustained while doing HIIT training. Good form is also important to avoid injury and to ensure that you get the most out of your workout. Regular training using bad techniques and incorrect form has been linked to chronic pain in the future while plyometric exercises have been linked to the increase in the risk of developing joint related problems. To avoid injuries that are result of overuse, it is advised to include a variety of low intensity exercises into you training routine to give your body adequate time to rest and take the pressure of the joints. Warming up is also an important part of any training method and many fitness trainers and experts advise trainees to copy the movements of their HIIT workout to help them get accustomed to the type of exercises that HIIT requires. Jumping straight into training is a recipe for disaster and could lead to injury. High intensity interval training requires maximum levels of effort and short resting periods. Training for longer than 15 minutes at a low intensity is not effective and many trainers suggest shortening sessions if you cannot keep up with the intensity of HIIT. As previously explained, it is best to avoid exercises that are not designed for your level of fitness, especially if you are starting out in HIIT. One of the most important things to keep in mind is the right time to exercise. Training after work, for example, is likely to result in very few calories being burned, especially if

you do not eat big meals for dinner. Working out earlier on in the day will boost your fat burning properties and ensure that more calories are burnt during the day. A good and balanced diet is necessary to ensure that you get the best results from your workout. Fuelling up with sugary foods and junk food is likely to slow your metabolism down. The best food groups to eat are carbohydrates for their energy, lean protein for muscle repair, fruits and vegetables for immune boosting and bone health as well as water and other nutritious drinks to keep you hydrated. HIIT training is an effective, fat burning training method that can be done by anyone as long as they are fit and medically cleared to train. It has several health benefits but, can be challenging for those who are not familiar with the high levels of intensity it commands. With this book, I hope that you are well educated and informed on high intensity interval training. It is by no means the green light to get started immediately but, I hope that you at least have a good and well-informed idea of what to expect on your HIIT journey. Good luck!

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