6 years ago

HIIT Intervals

chain sidewinderHigh Intensity Interval Training has gained a lot of momentum over the last 10 years.

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

Week 2