In a followup to the discussion on High Intensity Interval Training, this article will assist in developing your own training routine. This can vary greatly, and depends on your own abilities, as well as what equipment you have access to, but whether you train at a gym, on a track, in your room, or at the beach, HIIT can be applied to all.

How Can I Design a Routine ?

HIIT is really just the style of training and can be applied to nearly every exercise. Try to calculate your heart rate and keep track of it while exercising. In the gym you can use any piece of equipment so long as it is capable of quickly alternating speed or intensity. I prefer the treadmill or elliptical, as you can change both speed and incline. For the high-intensity portions keep it between 65 and 70% to minimize the burning of muscle (any higher will burn more fat, but muscle, too.)

An example routine might look like this:

• 5 minutes warmup- 3 MPH, 50% incline
• 3 minutes med intensity- 4.5 MPH, 60% incline
• 1 minute high intensity- 6.5 MPH, 100% incline
• 3 minutes med intensity- 4.5 MPH, 60% incline
• 1 minute high intensity- 6.5 MPH, 100% incline
• 4 minutes med intensity- 4.5 MPH, 60% incline
• 1 minute high intensity- 6.5 MPH, 100% incline
• 3 minutes med intensity- 4.5 MPH, 60% incline
• 1 minute high intensity- 6.5 MPH, 85% incline
• 3 minutes med intensity- 4.5 MPH, 50% incline
• 1 minute high intensity- 6.5 MPH, 85% incline
• 5 minutes cooldown- 3 MPH, 50% incline
• 3-5 minutes stretches

If performing at home or outside, just alternate accordingly. For example, jog 3/4ths of a lap on a track and sprint the remaining 1/4th. An equally effective procedure is with a jump rope. Try to perform 75 jumps as quick and high as possible then rest for 60 seconds and repeat. You can also add in some body weight exercises like push-ups or burpees in between sets to target additional muscles. See Circuit Training for more information.

Don’t be afraid to adjust the incline, speed, or rest periods as you grow tired. If timing each portion is too difficult, a good way to gauge is by monitoring your heart rate. Try to only rest for as long as is necessary for your heart rate to return to normal before beginning the next bout.

When Should It Be Performed?

HIIT should be performed as early in the day as possible to maximize the metabolic effects. (Also note that if exercising too late at night it may cause difficulty sleeping.) Given the intensity it is necessary to eat prior to working out (performing it on an empty stomach makes HIIT far more catabolic) and to eat directly after to spare muscle tissue. HIIT is ideally used just a few times a week and in conjunction with a normal training regimen to maintain it’s effectiveness. If it is following a session of resistance training, try to keep it to under 25-30 minutes.

HIIT is ideal for sparing muscle tissue and promoting fat loss, but it is by no means just for bodybuilders. It can be utilized by anyone seeking a leaner and more athletic body composition or just to remain in good health. One thing to keep in mind is that it is extremely demanding begin slow and adjust your routine as necessary.