Thread: HIIT Cardio
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Old 04-19-2010, 05:17 PM   #3
Shaolinkiwi
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There are few different ways to attack HITT. If for something specific say football (soccer). Then mimic that sport as closely as possible i.e. Short running sprints.

If your were a cyclist then getting on a bike would be the best. These days I mix it up between bike, treadmill and elliptical.

Taken from and extract at men's health . com

Standard HITT

alternating the same period of low intensity with the same period of higher intensity.

3 - 5 minutes warmup, light jog, low intensity, increasing at the end of the warmup period.

1 minute moderate or high intensity followed by 1 minute low intensity. As many times as desired.

3 - 5 minutes cooldown, light jog, low intensity, gradually decreasing by the end of the cooldown period.

Pyramid

pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.


1. 3 - 5 minutes warmup

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cooldown

Sports Conditioning

Sports are unpredictable. So simulate some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy / effort.

1. 3 - 5 minutes warmup

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

5. 3 - 5 minutes cooldown
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