It is a great way to increase your cardio and decrease bodyfat.
So what are the details of HIIT Training?
- HIIT intervals should be incredibly intense, short and done.
- You could use mma specific drills, spin bikes, airdyne bikes, versaclimbers, rowers, sprints, battling ropes, or similar.
- Work periods should be 15sec-30sec.
- Rest periods should be 15sec-1min.
If you are new to HIIT training or out of shape, you should do less work and include more time to rest between intervals.
A sample program might look something like this:
Week 1-3: 15 ON, 60 OFF x 10 rounds
Week 4-6: 25 ON, 45 OFF x 12 rounds
Week 6-9: 30 ON, 30 OFF x 14 rounds
One problem we see all the time is athletes working too hard on easy days and not hard enough on tough days.
HIIT intervals should be done at 100% effort