High Intensity Interval Training (HIIT)

There has been a huge amount of publicity on the benefits of high intensity interval training (HIIT) lately – it’s protective against virtually the major diseases of affluence and lifestyle (heart disease, cancer, diabetes and dementia), great as rehab if you are already suffering or poorly, easy to fit into a day (10 to 15 minutes a day) and cheap or free!

So what is not to love about HIIT?  Well what about a few ideas on what to do – so here goes.

Note – it is safer to start and finish all exercise programmes with 2 to 3 minutes of warming up and cooling down.

Sample HIIT Programmes

Programme 1

Cardio – 3 minutes jog, 30 seconds sprint, 3 minutes jog, 30 seconds sprint, 3 minutes jog.

Frequency: twice weekly

Programme 2 

Strength – 20 x push ups/three quarter push ups, 20 x tricep dips, 20 x shoulder presses (use weights/bands), 20 x bicep curls, plank x 20 seconds, side plank x 40 seconds (each side) and 5 lunges or squats.

30 second rest between exercises.

Frequency: twice weekly

Programme 3

Cardio + Strength:  2 minutes moderate walking, 1 minute vigorous power walking, 2 minutes moderate walking, 1 minute vigorous power walking, 2 minutes moderate walking, 1 minute vigorous power walking,  2 minutes moderate walking.  THEN, push ups  (30 seconds), wall squat (30 seconds), curl ups (30 seconds), step ups (30 seconds), lunges (60 seconds), high knee running (30 seconds) and reverse curls (30 seconds).

Allow up to 30 seconds between strength exercises.

Frequency: twice weekly

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