This page is a step-by-step guide to adding HIIT to your workout routine.
1. Find out what HIIT is!
This one may be a no brainer, and you may be half way there already (you’re reading this aren’t you?), however it is essential to understand High Intensity Interval Training fully before you dive into the deep end. Read through some articles, visit weight-loss and bodybuilding forums and ask questions.
If you understand how and why HIIT works you will be in a much better mental position to tackle this intense form of cardio SAFELY and make it a permanent addition to your cardio routine.
Check out the “Turbulence Training” eBook to kick off your research into HIIT. Then head over to the HIIT Forums and leech some knowledge from our forum members!
2. Choose your weapon
If you’re going to be doing HIIT in a public gym you will be spoilt for choice when it comes to cardio machines. For beginners I find the stationary bike to be the easiest machine to build confidence in your technique.
I do not recommend using the treadmill for High Intensity Interval Training. You can read why here.
If you’re not sure if the cario machine you are using is right for HIIT, head over to our forums as ask there.
If you’re not a member of a gym, you travel alot, or you just prefer the great outdoors, then I prefer to do my high intensity interval training with the jump rope. The jump rope is a cheap, fun and effective way of doing HIIT. Read about HIIT and jump rope here.
I use the Altus Weighted Jump Rope which I got online for $8.79 and it’s never let me down.
3. HIIT gadgets
The whole idea of HIIT is to kick your ass! It is a HIGH INTENSITY form of cardio – but how do we know how high our intensity actually is?
A heart rate monitor is perfect for gauging if our intervals are long and hard enough to get our heart rate up into that 90% of max heart rate zone. Ebay and Amazon have some great deals on heart rate monitors.
Probably the greatest gadget for HIIT is one that retails for only $19.95. It is the Gymboss Interval Timer and I use it religiously during my HIIT sessions. This nifty little gadget beeps or vibrates when its time to change intervals, and lets you program how long you want your rest and active intervals.
If you’ve ever tried HIIT properly, you will know how hard it becomes just to keep track of time while your going all out on the elliptical – this thing is a life saver! Check out my official review of the gymboss here.
Another gadget that I swear by is my Digital Body Fat Calipers. HIIT is all about burning fat and keeping muscle. I find the best way to track fat loss is with body fat calipers. With calipers you can see that even though you might not have lost any weight (lbs.) you may have lost fat – and thats definitely something I would want to know about to keep me motivated!
The AccuFitness FatTrack II is recommended by the World Natural Bodybuilding Federation, and by me.
4. DO IT!
There is going to come a time in all your preparation where there are no more excuses and you’re going to have to just get stuck into it.
HIIT is hard, but don’t let that scare you – learn to love the wobbly legs after only 10 minutes of cardio and feel the fat melt away and uncover your chiseled muscle!
I promise after 2 weeks of HIIT you will slap yourself for not starting earlier, and it wont be long before you are pressuring all your friends into giving HIIT a go.
5. Set goals and track your results
Use a site such as FitDay or Traineo or even just an excel spreadsheet to keep track of your intervals, workout duration, weightloss and anything else you can think of.
Having a graphical representation of your improving fitness is a great motivator and you should be meticulous in your recording.