Using High Intensity Interval Training (HIIT), people are able to spend a mere 15-30 minutes to improve their cardiac function and to burn off some of their body fat. What many people do not realize it that there are a variety of HIIT workouts that will give you these wonderful benefits.
Standard HIIT workouts break the intervals into periods of high-intensity exercise and recovery periods. Throughout the entire workout these interval periods are repeated, and the routines include both a warm-up before the workout and a cool-down after the workout.
As with any workout routine it’s good to mix things up so that you don’t get bored and wind up avoiding the workouts. HIIT is similar in this manner, and to avoid that dreaded boredom there are variations that can be incorporated.
The Ladder: The ladder uses a longer recovery period following a brief and intense sprint with the sprints gradually increasing as you go up the “ladder”; for example you could begin with a sprint of 15 seconds and a rest of 30 seconds, increasing each sprint by 5 seconds until you are sprinting in 45 second bursts. Once you have reached that longer point, begin decreasing the sprint portion in 5 second increments until you are back at the starting point.
Short Ladder: this follows the same premise, but there will be fewer increases and then decreases.
Recovery Ladder: With this Ladder it is the recovery period time that varies. You want to have a set sprint period and a long recovery period. Then, with each rung you decrease the recovery period by 10 seconds until your rest period is only 10 seconds in length. Once you get to this point, you will increase your rest period by 10 seconds until you get back to the length of time for rest that you started with.
Set Distance: You can choose your sprint session to be based on distance rather than time. This is extremely effective when you are working out in the pool, but can also be used when walking or running. However, the interval will remain a set period of time, for example you could use one minute. The key would be that during that minute you will sprint your chosen distance, and then rest for the duration of the minute. Then you will repeat the process.
The interesting thing about this methos is that when you go faster you will be rewarded with a longer recovery period, yet as you continue the workout you will begin to fatigue and find that it will take you longer to reach the set distance goal.
Learn more about Turbulence Training Review. Stop by Jack Denia’s site where you can find out all about Intensity Interval Training and what it can do for you.
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