High Intensity isn’t always a good idea
We’ve all heard it before (if you know me personally, you’ve probably also heard if from me).
” Do High Intensity Interval Training (HIIT) to lose fat FASTER!”
The only problem is that when you go hard for too long you burn out. It’s not sustainable. What ends up happening? You simply stop and don’t ever want to do a single sprint ever again, or at least for a couple of weeks. The higher the intensity, the longer you need to recover. There’s an (unfortunate) inverse relationship between intensity and frequency when referring to cardio. *sigh*
The only sustainable way to use HIIT, is to cycle the intensities and to get enough rest. I’m gonna keep you real busy for the next 8 week. Well, only if you’re into getting a 6-pack or getting brutally shredded. We’re going to start with the rules to a sustainable HIIT program:
Don’t do HIIT on the days that your resistance training is very intense.
Escalate difficulty systematically
When HIIT gets more intense, rest a day in between.
-The program starts with a work:rest ratio of 1:4 in Phase 1 for a total workout time of just under 15 minutes.
-Phase 2 bumps up the amount of time in the “work” phase, bringing the ratio up to 1:2 and the total workout time to 17 minutes.
-In Phase 3, the rest ratio is cut in half, bringing the ratio up to 1:1. The total workout time increases to 18.5 minutes.
-Finally, in Phase 4, the rest ratio is cut in half again, raising the ratio to 2:1 and the total time at 20 minutes. This will put you in the advanced ranks for HIIT.
The suggested time of each phase is just that—suggested. If you need to spend more than two weeks at a particular phase before moving up, go for it. Ditto if a phase seems too easy and you want to jump right up to the next phase.
You can do these workouts using tools, such as a jump rope, or simply doing jumping jacks, or sprinting, or working on a stationary cycle. Use your imagination. Just follow the work-to-rest intervals as indicated. I personally like to do burpees (I’m totally serious)
Here’s the 8-week HIIT program
PHASE 1 (1:4): WEEKS 1-2
15 seconds: High-intensity exercise 60 seconds: Rest or low-intensity exercise Repeat another 10 times, followed by a final 15-second high-intensity blast. Total time: 14 minutes
PHASE 2 (1:2): WEEKS 3-4 30 seconds: High-intensity exercise 60 seconds: Rest or low-intensity exercise Repeat another 10 times, followed by a final 30-second high-intensity blast. Total time: 17 minutes
PHASE 3 (1:1): WEEKS 5-6 30 seconds: High-intensity exercise 30 seconds: Rest or low-intensity exercise Repeat another 11 times, followed by a final 30-second high-intensity blast. Total time: 18.5 minutes
PHASE 4 (2:1): WEEK 7-8 30 seconds: High-intensity exercise 15 seconds: Rest or low-intensity exercise Repeat another 25 times, followed by a final 30-second high-intensity blast. Total time: 20 minutes
Feel free to shoot me an email if you have any questions!
To your future 8-pack 🙂
Efren Rodriguez. CPT