For those of you that need to catch up on this “how-to” weight loss opus, here are the links:  Part 1, Part 2Part 3 , Part 4 , HIRT Exercise Videos and Part 5.

And now that you’re all caught up, on with Part 6.

HIIT – The “Aerobic” Version

So what is “Aerobic” HIIT training?

Well, to be honest, if you perform it correctly, there is very little aerobic about this type of training. Like Part 5, these HIIT workouts are anaerobic in nature. They will be as intense as the workouts in Part 5, but unlike Part 5, I will be using traditional aerobic exercises and pieces of traditional aerobic exercise equipment instead of the dumbbells and rubber bands.

And like Part 5, this HIIT workout will provide the same benefits:

 

  • Increase your metabolism for up to 36 hours
  • Burn maximum fat in minimum time
  • Increase strength
  • Increase muscular endurance
  • Give you lean, firm muscles
  • Improve your anaerobic endurance
  • Shorten your workout times, and
  • Increase your free time

HIIT Theory

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Like I said in Part 5, if you want a thorough explanation of the theory behind HIIT training, check out this earlier post.

Here are the basics of this HIIT – Aerobic Training Program

  • With HIIT, you try to work as hard as possible for the assigned time period.
  • Each HIIT- Aerobic workout is made up of an equal number of short duration sprints and longer duration recovery periods.
  • During each sprint, you try to pedal / run / climb as fast as you can.
  • I usually start beginners with a 10 minute workout. That 10 minute workout is usually made up of 10 – 10 second sprints and 10 – 50 second recovery periods.
  • The program can be modified by:
  • Lengthening or shortening the duration of the sprint portion.
  • Lengthening or shortening the duration of the recovery period.
  • Lengthening or shortening the duration of the entire HIIT workout.
  • Increasing or decreasing the intensity of the exercise
  • Increasing or decreasing the number of workouts per week
  • Changing exercises

Here is a chart I designed to help my clients create their own HIIT – Aerobic workouts.

And here is a workout designed for a HIIT beginner.

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Schedule

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Week 1: (1) 10 minute HIIT workout

Week 2: (1) 12 minute HIIT workout

Week 3: (1) 14 minute HIIT workout

Week 4: (1) 16 minute HIIT workout

Week 5: (1) 18 minute HIIT workout

Week 6: (1) 20 minute HIIT workout

The Exercises

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Just about any “aerobic” exercise can be modified to perform a HIIT workout.

Due to safety concerns however, some exercises are a little less desirable than others. For example, HIIT training on a treadmill does have the potential for a very embarrassing and potentially painful accident.

For Example:

And now a proper HIIT treadmill workout:

HIIT on an Exercise Bike:

HIIT on an Elliptical Machine:

HIIT Hill Sprints – Sprint Up and Walk Down

or HIIT Hill Bounding for those with too much time and energy

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In addition to these exercises, you can also:

  • Perform your sprints running or swimming in a swimming pool
  • Sprint indoors or outdoors on a flat surface
  • Sprint outdoors on a bike, or
  • Sprint on a Versaclimber

You are limited only by your imagination.

The Beginner’s Workout

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SAMPLE HIIT – AEROBIC WORKOUT

WEEK – WORKOUT

EXERCISE

RESISTANCE

RECOVERY TIME

SPRINT TIME

TOTAL TIME

1-1

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

10 MIN

2-1

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

12 MIN

3-1

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

14 MIN

4-1

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

16 MIN

5-1

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

18 MIN

6-1

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

20 MIN

7-1

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

12 MIN

7-2

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

12 MIN

8-1

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

14 MIN

8-2

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

14 MIN

9-1

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

16 MIN

9-2

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

16 MIN

10-1

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

18 MIN

10-2

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

18 MIN

11-1

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

20 MIN

11-2

ELLIPTICAL MACHINE

INCLINE 8 REISTANCE 10

50 SEC.

10 SEC.

20 MIN

Here is a pdf copy of the sample workout –hiit-workout-aerobic

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Good luck; and if you have any questions, do not hesitate to comment..

 

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