H.I.I.T. High Intensity Interval Training – Explained

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High Intensity Interval Training HIIT – High Intensity Interval Training…Explained

I recently wrote a little about HIIT, and about how much I love it… and how much it has changed the way I work out… and how much it has changed the way other people shed fat and keep in condition. What I didn’t explain very well if at all, is what HIIT is and how you go about implementing it into you workout and life.

Without getting deep into the exercise physiology of the thing, I will do a little back log into the WHAT, HOW and WHY of HIIT.

High Intensity Interval Training is just what it says it is, performing very high intensity, intervals for a short period of time. Why is it effective? To answer this question we need to backtrack a little and look at the more traditional type of training and the one that most people out there still do; Low Intensity Cardio training.

Traditional Low Intensity, Long Duration Cardio:

  • Walking
  • Jogging
  • Stationary Bike
  • Cross Trainer or Elliptical Machine
  • Low to moderate intensity Aerobics classes

Most people will perform any of the above for 30 minutes to an hour, day after day, with little or no progress. Also, with all of the time constraints, why do people still do this type of workout?

Some reasons:

  • It’s easy- This type of training is easy to get used to, and there is a very low or even zero chance of having the lactic acid build up that causes most people to quit. Why do you think almost any one with an average fitness level can hope on the elliptical machine and go non-stop for over an hour?

  •  Its low risk – If you are way over weight, or have certain conditions, low intensity is safe and can be prescribed to almost anyone.

  • It has been pounded in everyone’s brain that the number one way to lose weight or burn fat is to perform aerobic training. Although this form of training can burn a higher percentage of fat than high intensity training, it doesn’t mean you will burn more fat by the end of the day. This is an outdated fat lose modality and doesn’t work very well at all long term!

Let me explain; In a nutshell low intensity training will help you burn a certain amount of fat and calories in the time that you are actually exercising and not much more than that. It has been documented that low intensity training burns about 50% of fat for energy while training. Not bad. High intensity training will use about 40% of fat for energy while training. Not much of a difference between the two.

As I mentioned above, low intensity training only burns fat calories for the amount of time you are working out. This means that as soon as you stop exercising, fat burning basically stops. In contrast, High intensity training will spike you metabolism and keep it spiked for the rest of the day, sometimes up to 24 hours! This means that you will continue to burn calories and fat all day long. With HIIT training, fat is not burned much during the workout, rather it is burned for the rest of the day. That is a powerful fat burning system and one that really works.

Not convinced yet? The best way to ramp up your metabolism for the long haul is to build lean muscle mass. Muscle will always need to burn more and more calories even if you are just sitting down. The more muscle you have, the more you burn. Low intensity cardio, especially any kind that lasts more than 40 minutes at a time, will set your body up for catabolism. Catabolism is responsible for the breaking down of muscle tissue. This is what you don’t want. You want to maintain your muscle tissue at all costs. HIIT will help keep that muscle tissue in ways that low intensity cardio couldn’t. The right kind of HIIT can even help build lean muscle tissue.

HIIT is not only great for fat burning but also has other great “side effects”:

  • Increased Lactic Acid Threshold – Lactic Acid is that burning feeling you get when you work out very intensely. Increasing this threshold means you will be able to do more work, at higher intensities, which means more fat burning and better results.  
  • Shorter Workouts – Which would you rather do, spend 30-60 min. working out while listening to your high energy dance mix MP3, or just 4-12 minutes of increased intensity while listening to AC/DC and then you are done? (AC/DC is not a requirement, by the way, but is a great addition to this kind of workout!)
  • Improved cardiovascular System – While trying to recover between interval bouts, your aerobic system has to work hard to overcome the oxygen debt caused by the lactic acid. This in turn helps to increase your aerobic capacity as well. Your over all cardiovascular system will be better off. So not only is your anaerobic system worked, but your aerobic system is as well. By the way, this is how most athletes train.

Convinced? I hope so. Now to the program guidelines.

You can perform intervals on almost any piece of cardio equipment (Elliptical, Bike, Stair climber, etc.) You can even do this with sprints while running.

Start with a warm up for about 3-5 min. Once you are warmed up, crank up the intensity on your machine to very high and then sprint as fast as you possibly can for 30 seconds. This means that during those 30 seconds you are going as fast as possible. Once the 30 seconds is up, turn down the intensity and “rest” for 1 minute. Now this rest is stopping your movement, rather just jogging very slow, or pedaling very slow at a low intensity. This will allow you to recover somewhat until the minute is up. Once the minute is up, crank up the intensity and go again for 30 seconds. Continue to do this for 4-12 minutes depending on your fitness level. WARNING: This is extremely difficult and you may feel like throwing up when you are finished. This is normal. You will be experiencing a lot of lactic acid your first few times, until you body adjusts. Don’t kill yourself in the beginning. Do what you can, and you will get better as time goes on. Most people can only handle 4-6 minutes in the beginning. Don’t go much over 15 minutes even if you are in great shape. You should be hurting after this workout.

I strongly recommend that you do the HIIT routine 2-3 times a week for the first couple of weeks and no more than 4 times per week once you are into the program. Mix this with a good resistance training program and a decent nutritional plan, and you will see results soon. 

This program is NOT FOR EVERYBODY. If you are extremely over weight, or have any kind of heart condition, DO NOT DO HIIT. Also, if in doubt, consult your doctor first. This is also not easy, and I never said it was. Just be warned that it will be very tough if done correctly. But as I tell everyone that starts this, it’s a quick 4-12 minutes and you are done. Hang in there and you will see great results.

If you need a program or system that will without a doubt help you melt that fat away, the following two programs are musts!! Check out Turbulence Training from Craig Ballentine. Craig’s system falls right in line with HIIT training and it’s guaranteed to get you fit and help you win the battle with your waist line. The other system is another excellent choice written by one of the best fat loss experts in the world, Alwyn Cosgrove. Check out  AfterBurn. This program has help 1000’s lose that horrible body fat in the quickest time possible. You won’t go wrong with either product!

9 Responses to H.I.I.T. High Intensity Interval Training – Explained

  1. Lisa Parlett says:

    About a year ago, I started training with HIIT. When I first heard about it I was completely skeptical. I thought…”how on earth can I get a good cardio workout in 15 minutes?” I figured that there was no way to burn fat in that little time. After all, isn’t cardio supposed to be long and boring? I decided to give it a try anyway. After a few weeks of doing it, I could see the fat starting to melt away. As well, I felt my internal body temperature kick up a few notches, a sign that my ultra-slow metabolism was speeding up. What I found, was that nothing else gave me the types of results I found with HIIT. Yes, it is extremely hard…but it’s over in 15 minutes. And I always felt as though I got a much better workout with HIIT. And, it never gets too easy or boring, because you can always make your intervals longer.

    Great article! I highly recommend trying it!

  2. miswritings says:

    So what kind of resistance training would you combine this with?

  3. bob vielledent says:

    this guy is good and brutally honest no b.s. you want to live after 65 do what he says otherwise count on the gophers bringing you your mail at an early age. YOU WOULD BE REMISS IN NOT GETTING TOUCH WITH THIS GUY HE IS EXCELLENT

  4. Leo says:

    I have heard of this before and it sounds like it is worth a try. I use to love running long distances as a form of relaxation but my ankles and arches didn’t always like it as much.

  5. kescott45 says:

    “So what kind of resistance training would you combine this with?”

    Any kind really. Weights, body weight work, bands, etc.. doesnt matter really. As long as there is a progressive resistance over time, you will be fine. Personally, I see more results with people and myself from heavy free weights.

  6. Caitlin says:

    First off: Great article Keith. very informative and helpful.

    Second: I’ve watched Keith do this program and seen him come up with amazing results. He is truly brilliant and definitely knows his stuff. A personal mentor of mine it was a pleasure working under Keith for 3 years. Listen to him definitely, and your life will immediately be changed for the better.

    Thanks Keith. And good luck to those of you taking on his challenge!

  7. Rima says:

    Hi there:
    thanx for the informative and very factual article. I know for a fact that interval training promotes a healthier and shaplier body. I use this type of training wiht my clients (I’m a Personal Trainer just for clarification). Although I implment high intensity cardio (30-45 seconds) within the workout, I have my clients perform weight training exercises in between, as well. Basically, for about 2 minutes they do a weight resistance exercise followed by high intensity cario burst. The reason why I encourage weights in the workout is to increase muscle mass as well as the clients’ metabolic rate. Pretty much all of my clients have noticed a significant difference in their appearance as well as their energy. It makes both them and I feel great about the workout.

  8. Angie says:

    I’m excited to use this tool to get back in shape, hopefully drop my % of body fat down. I can’t wait!

  9. Angie says:

    I LOVE HIIT! Its short, sweet with all the benefits!
    I do my strength training workouts and immediately follow with 10-15 minutes of HIIT and I am good to go!

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