As we’ve established in previous articles, there are various ways to HIIT effectively. In this article I’m going to give a few sample routines for different methods.

Sprinting

The following routine is not conventional in terms of HIIT, the intervals aren’t consistent and it’s a little short - but it’s a good one to mix up your normal routine and keep you body guessing. This routine should kick your ass, if it doesn’t (athletes) then extend it. NOTE: not good for beginners or anyone very overweight.

5 minute warm up

30 seconds jog
15 seconds sprint
30 seconds jog
15 seconds sprint
30 seconds jog
15 seconds sprint
40 seconds jog
12 seconds sprint
40 seconds jog
12 seconds sprint
40 seconds jog
12 seconds sprint
30 seconds jog
12 seconds sprint
30 seconds jog
12 seconds sprint
30 seconds jog
12 seconds sprint
30 seconds jog
15 seconds sprint (Just to finish you off! Get that EPOC up!)

5 minute cool down

Jump Rope

Jump rope is a great way to HIIT, it can be done anywhere, in a small space and indoors so the weather can’t stop you! If you can get access to some kind of talking heart rate monitor, or one that doesn’t go on your wrist then jump rope is perfect for monitoring your intervals by heart rate. If you only have a wrist HRM, it becomes hard to check your progress without stopping and interrupting your flow, which is important in jump rope.

3 minute warm up

20 seconds slow skip, heart rate around 60-70% of max.
12-15 seconds fast skip, 95-100% max.
Repeat for 15 minutes! Simple, but effective.

3 minute cool down (including stretch)

That’s all for now, more coming in the next week!