Don’t HIIT it and quit!

So everyone and their momma’s been talkin’ about High Intensity Interval Training(HIIT). What’s so great about it? If you’ve ever seen a sprinter, they don’t look like scrawny long distance runners, they’re usually ripped. This logic applies to HIIT, it effectively helps you keep muscle/pack on lower body muscle while burning fat. In test groups of runners, HIIT vs. steady-cardio, those who train using HIIT burn more calories, lose more body fat, and lose less muscle. So do it to it.

The way HIIT works is by (much like weight-lifting) creating a post-workout state where your body continues to burn calories. As a result, although the 20 minutes of HIIT on the treadmill may look like less calories, the overall effect of the workout is greater. The simple way to put it, what gets you bigger in weight lifting? 800 reps of low low weights or a much lower amount of heavy weight reps? The same applies for running, you push your body to a new max(speed and VO2) when you do interval or sprint training of any kind.

With that being said…it’s time to put some pep in yo step…and let this be said, if you have bad knees, use a bike or a cycling machine.  Elliptical trainers are fine for your steady-cardio, but it may be tough to do any kind of high intensity sprint on them, so i suggest cycling or the treadmill(or swimming) for your interval training. 

Beginners:

So, if you’re not a runner AT ALL, then I suggest beginning at a very low pace walk(3.0 on the treadmill) and gradually speeding it up. For example, if you’re doing a 20 minute run, start at 3.0 and gradually increase your speed so that by the last few minutes your going at a nice running speed(6.0-7.0) and try to give it your all and sprint the last 10-30 seconds(8.0-MAX). As your speed builds up, try to start implementing small sprints throughout, for example every 2-3 minutes doing a 10-30 second sprint.  Depending on you’re dedication levels, you should be able to increase your speed/intensity of these intervals significantly over the course of several weeks to two months.

Intermediate-Experienced Runner

Now that you’ve become somewhat skilled/trained at running at high speeds we will start the actual HIIT. First start with a five minute warm up, followed by a 30-60 second sprint. You will want to sprint full speed for each of these sprints, followed by a 2 minute jog(even if your exhausted you MUST at least walk), continued this for five to ten sprints(depending on your experience levels). Remember, this isn’t a casual workout, this is an all out interval sprint that should push you to absolute exhaustion.

Things To Consider:

A) Hydration

B) Proper pre-workout nutrition(not the time to cut carbs, but don’t binge on junk carbs either)

C) Don’t calorie count. (In regards to how much the treadmill says you burned.)