HIIT workouts are all about intensity. The goal is to generate huge amounts of power & speed in a relatively short period of time…over and over again with the smallest possible rest periods.

  • If the resistance is too high, you don’t get the speed.
  • If the resistance is too low, you don’t get the power
  • If the rest periods are too short, you don’t get the power or speed or volume and you’ll probably puke.
  • If the rest periods are too long, you’ll get power & speed but you’ll never develop any anaerobic endurance.

Honestly, designing a really good HIIT workout is more art than science.

And my client Zoe is turning into one heck of a HIIT workout artist. Last week, she tells me that she modified one of my take-home workouts and created her own HIIT workout. And while a lesser trainer would have been insulted and thrown a hissy fit…I was intrigued. So, we programmed the Gymboss interval timer and Zoe showed me her HIIT workout. Enjoy.

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds
  • Sprint full out for 10 seconds
  • Done
For a grand total of 6 sprints in 210 seconds or 3 1/2 minutes
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I LOVE IT!!!
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The pyramid effect of the rest periods allowed Zoe to:
  1. Maximize the volume of HIIT work performed – she did this HIIT workout 3x as part of a very challenging HIRT workout
  2. Keep her resistance level high
  3. Keep her speed level high
  4. Recover sufficently during the HIIT session
  5. Recover completely very quickly post workout
It’s a great HIIT workout.
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And as Zoe’s athletic ability improves, we can increase the intensity of this workout by throwing in an extra 10:10 ratio HIIT sprint….or perform 2 sessions back to back….or make it part of an endurance cardio workout….
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The options are endless.

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