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High Intensity Interval Training Workout

High Intensity Interval Training Workout

Sick and tired of doing the same old cardio workout and want to get the extra edge with your training? Here are some example High Intensity Interval Training (HIIT) workouts which you can try and apply to improve your regular workout, whether that be running, walking, cycling, swimming or boxing. The workouts below all use work intensities of 80% of maximum effort or heart rate (HR) and 60% of maximum effort or HR, with varying interval lengths and workout durations depending on fitness level from beginner to advanced.

If you have access to a heart rate monitor you can use age predicted maximum HR to gauge your exercise intensity. To calculate age predicted maximum HR, the easiest method is to use the age predicted method which is 220 beats per minute (BPM) – your age in years. For example if you are 35 years old, your age predicted maximum heart rate is 220 – 35 = 185BPM. So 80% of your max HR would be 185 x 0.85 = 157BPM.

Alternatively you can use a simple generic viagra in usa subjective perception of effort 0-10 scale, where 0 = complete rest and 10 = maximal exercise capacity. For more information on the benefits of HIIT, please refer to our previous blog post at this link:

What is High Intensity Interval Training

Beginner HIIT

Duration – 15 minutes

Work to Rest ratio – 1:3

Work Interval – 15 seconds @ 8/10 or 80% Max HR

Rest Interval – 45 seconds @ 6/10 or 60% Max HR

Intermediate HIIT

Duration – 30 minutes

Work to Rest ratio – 1:2

Work Interval – 30 seconds @ 8/10 or 80% Max HR

Rest Interval – 1 minute @ 6/10 or 60% Max HR

Advanced HIIT

Duration – 30 minutes

Work to Rest ratio – 1:1

Work Interval – 30 seconds @ 8/10 or 80% Max HR

Rest Interval – 30 seconds @ 6/10 or 60% Max HR


Written By Jack Hickey
Exercise Physiologist at MD Health Pilates

Research Review: HIIT vs Steady State Exercise for Fat Loss

Research Review: HIIT vs Steady State Exercise for Fat Loss

Traditionally exercise programs designed for fat loss have focussed on steady state exercise (SSE), meaning exercising at the same sub-maximal intensity, such as slow continuous jogging or cycling. However this form of exercise has been shown to result in poor reductions in fat mass. There is now growing evidence that high intensity interval training (HIIT) may have greater success in reducing body fat compared to steady state exercise. HIIT involves short bouts of high intensity exercise, with either complete rest or light intensity exercise in between high intensity efforts. A research study conducted by Sydney researchers in 2008 compared the effect of HIIT compared to SSE on body fat loss in young women.

Participants in this study were split into either a HIIT or SSE group, and completed this form of exercise 3 times per week for 15 weeks. The HIIT protocol in this study was using an 8:12 second work to rest ratio on a stationary cycle ergometer. HIIT subjects completed 20 minutes of 8:12 second intervals with 8 seconds of maximal effort intensity sprinting and 12 seconds of light recovery pedalling. The SSE group exercised at an intensity of 60% of their maximum effort for 40 minutes on a stationary bike ergometer. Both groups completed a 5 minute warm up and cool down after their respective exercise protocols.
After the 15 week intervention subjects in the HIIT showed a significant decrease in both total body fat as well as abdominal fat, where SSE subjects failed to reduce either. Both HIIT and SSE significantly increased VO2 peak (aerobic fitness) despite the fact that the total volume of exercise was much lower in the HIIT group. Whilst there are some limitations to this study, the take home message should be that HIIT is a time efficient effective way of decreasing body fat and increasing fitness when compared to a large volume of steady state aerobic exercise.

Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International journal of obesity, 32(4), 684-691.

Link to article – http://www.biodensity.com/Research_files/The%20effects%20of%20high-intensity%20intermittent%20exercise%20training%20on%20fat%20loss%20and%20fasting%20insulin%20levels%20of%20young%20women.pdf

By Jack Hickey
Exercise Physiologist at MD Health Pilates