HIIT workout intervals - Help

S

stahorhimmel

New member
I have read through the threads, and still need a consolidated reference of what HIIT ratios to (1) begin with, and (2) work up to for the different exercise options (sprinting, rowing machine, elliptical, jump rope, stationary bike, swimming). I chose to use this website because there seems to be some people who correspond who really know what they are taking about. Please help us new to HIIT.

For example:

Jump Rope
begin with: 30:20 x 8-10 intervals
(exercise:rest)
work up to: 30:30 x 8-10 intervals

I realize everyone is different and fitness levels vary. However, some general guidelines for us who are trying to figure this out and do not have a great deal of time to read through the hundreds of forums would be very helpful.
 
That's quite a question and i could write all day. I LOVE HIT workouts. I will target jump rope for you as this is my favorite.

Jumping rope isn't easy, you get tired really fast so it's ok to make the intervals short. I also play with the way I jump for example. I like 30 second active: 1 min rest.

During that 30 seconds though you have to give it your all! Full out. The first interval I like to jump feet together; the second I like boxer style; and third I like doing double jumps.

It helps the time to pass faster. Just make sure that during the 30 sec you're working out as fast as you can.
 
To get a bit more technical without getting too technical, hiit basically is code for using your bodies high energy systems. Your body has basically 4 engines that it uses to do work. The more heavy/intense/explosive the exercise, the bigger the engine it uses. The bigger the engine, the different form of fuel it uses to feed itself, and the less of it there is. It's why you have the energy to walk all day (fatty oxidative energy system) But can only sprint full bore for like 10-20 seconds before you really start to hit a wall and crash (ATP-PC system).

And basically it's self explanatory from that, HIIT means you do whatever exercise that makes use of the ATP-PC energy system. It needs to be something where you can physically FEEL hitting that wall where you body goes from full power to like, unable to do a second more work and you crash. Otherwise its not HIIT.

Now this of course presents issues as a lot of newbs just can't physically work out at that level, so you're basically doing regular interval training and making it your goal to try and hit that peak level of intensity over time. Also consideration needs to be placed on technique. Full sprinting or swimming with improper form is a recipe for a torn muscle. So be careful.
 
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