Effective High Intensity Interval Training Variations

Using High Intensity Interval Training (HIIT), people are able to spend a mere 15-30 minutes to improve their cardiac function and to burn off some of their body fat. What many people do not realize it that there are a variety of HIIT workouts that will give you these wonderful benefits.

HIIT typically involves using a set interval period that consists of a sprint and rest or recovery section. The workout begins with a warm-up, consists of alterating periods of sprint and recovery, followed by a final cool-down for safety and optimum health.

As with any workout routine it\’s good to mix things up so that you don\’t get bored and wind up avoiding the workouts. HIIT is similar in this manner, and to avoid that dreaded boredom there are variations that can be incorporated.

The Ladder: Start with a set recovery period of 30 seconds, then hit the intensity for a 15 second sprint. That\’s one rung of the ladder. For rung number two, increase the sprint time by 5 seconds to 20. The next rung, 25, the next 30. You get the pattern. Keep going until you get to 45 seconds of the highest intensity you can handle. Now work your way back down the ladder, decreasing 5 seconds on each rung of the ladder until you get back to where you began–15 seconds. Remember to alternate with the 30 seconds of recovery between each interval of greater intensity.

Short Ladder: This is the same concept as the Ladder, but with fewer rungs and hitting the high intensity intervals for longer periods.

Recovery Ladder: With this Ladder it is the recovery period time that varies. You want to have a set sprint period and a long recovery period. Then, with each rung you decrease the recovery period by 10 seconds until your rest period is only 10 seconds in length. Once you get to this point, you will increase your rest period by 10 seconds until you get back to the length of time for rest that you started with.

Set Distance: Rather than timing the periods of intensity, this method uses a predetermined distance. This is most useful when you are doing a workout where distance can actually be determined such as swimming in a pool, running on a track, or using a treadmill, elliptical machine, or stationary bike that can measure distance. Setting a time limit is still required. To illustrate, let\’s say you set the interval at one minute. Sprint one length of the predetermined distance. Take your recovery until the minute is over, then repeat.

The interesting thing about this methos is that when you go faster you will be rewarded with a longer recovery period, yet as you continue the workout you will begin to fatigue and find that it will take you longer to reach the set distance goal.

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