What is HIIT? HIIT stands for High Intensity Interval Training. There are many ways to perform HIIT, but there is also a lot of misinformation on the proper ways to perform this style of training. In order to get the most out of a high intensity interval, rest between sets needs to be prioritized in order to work at MAX capacity for each set. It’s not about keeping your heart rate elevated; it’s about elevating your heart rate as high as possible and then allowing it to drop (rest) so that you can elevate it maximally once again during the next set(s).
HIIT should not be done every day – it should be done 1-3x per week tops if you are looking for a balance of health and aesthetics. This doesn’t apply to athletes and could be different depending on the sport. When creating this protocol we had the general population in mind. That being said, if you are an athlete you can use this protocol and make it more advanced for you. The below protocol is meant to be done as an add on to your resistance training program.
WEEK 1
HIIT DAY #1
Assault Bike, Rower or Sprint: 10 seconds sprint, 60 seconds rest (8 sets)
HIIT Day #2
Sprint or Row: 30 seconds sprint, 1-3 minutes rest (5 sets)
WEEK 2
HIIT Day #1
Assault Bike, Rower or Sprint:: 15 seconds sprint, 60 seconds rest (8 sets)
HIIT Day #2
Sprint or Row: 30 seconds sprint, 1-3 minutes rest (5 sets) – Aim for greater distance than previous week during the sprint
WEEK 3
HIIT Day #1
Assault Bike, Rower or Sprint: 20 seconds sprint, 60 seconds rest (8-10 sets)
HIIT Day #2
Sprint or Row: 30 seconds sprint, 1-3 minutes rest(5 sets) – Aim for greater distance than previous week during the sprint
WEEK 4
HIIT Day #1
Assault Bike, Rower or Sprint: 30 seconds sprint, 60 seconds rest (8-10 sets)
HIIT Day #2
Sprint or Row: 30 seconds sprint, 1-3 minutes rest (5 sets) – Aim for greater distance than previous week during the sprint
