Intense Interval Training Workouts

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High Intensity Interval Training Tips | Top 3 HIIT Cardio MistakesThomas DeLauer….
Correct Ratio:
When HIIT workouts were first developed, they were super-quick, sevento 10-minute routines designed so that you could perform your chosen form of cardio at maximum effort. True HIIT is like sprinting (should make you feel like your gas tank is completely empty) if you’re doing a 30-second sprint during a HIIT interval, you shouldn’t be able to get to second 31 without wanting to collapse..
Which means: If you’re able to go for even a second longer then you probably didn’t go hard enough..
HIIT should be performed with at least a 1:2 work/rest ratio, but in most cases, it should actually be performed with a 1 to 3 or 1 to 4 work/rest ratio. If you do a 30-second interval and then only rest for 20 or 30 seconds, there is very little chance that you can perform the intervals at 100% intensity..
Plyometrics:
The term plyometrics stems from the Greek words “more” and “measure,” which we’ve appropriately translated to more power. Plyometrics in simple terms means jump training and it enhances our explosiveness, power, and body control its purpose is to increase muscular power and dynamic strength. Examples are: Squat jumps, box jumps and kickboxing kicks high intensity exercises that burn fat and train your fast-twitch muscle fibers that are beneficial for speed and power..
Plyometrics Physiology:
Plyometric exercises help increase the body’s ability to rapidly contract their muscles after they have been partially stretched this is called the stretch shortening cycle. Specifically, the way in which plyometric exercises increase muscular power utilizes the natural elasticity of the muscle and tendon, as well as the stretch reflex. Following the eccentric, landing phase, with an immediate concentric contraction (such as jumping up again), causes the stored energy to be released this increases the total force produced. The stretch reflex is the body’s response to a muscular stretch this response, which is involuntary, is initiated by the muscle spindles (stretch receptor organs within a muscle.) The muscle spindles detect the speed and intensity of a stretch and so during plyometrics, detect the rapid stretching of the quads (when landing.) Their response is to protect the muscle from over stretching by increasing the activity of the quads (the agonist muscles) and so the force the muscles produce..
Plyometric activities can be broken down into three parts:
Therefore, the subsequent concentric contraction must occur as soon after the eccentric phase as possible, to get the most benefit from the exercise. With training and proper progression, plyometrics have shown to markedly increase overall strength and power..
Study Published in the journal of Applied Physiology Nutrition and Metabolism:
The aim of the study was to compare the effects of 12 weeks of high-intensity interval training (HIIT) with the effects of 12 weeks of plyometric exercise combined with HIIT (P+HIIT).
68 participants were assigned to 1 of 3 groups: HIIT; Plyometrics and HIIT (same HIIT program as the first group); or control (no exercise).
Taken together, these findings suggest that adding plyometric exercises to a HIIT program may be more beneficial than HIIT alone in obese female adolescents..
Upper Body HIIT:
Study Brazilian Journal of Physical Therapy:
Looked at the cardiac autonomic responses during upper versus lower limb resistance exercise in healthy elderly men..
Design:
Ten volunteers underwent the one-repetition maximum (1RM) test to determine the maximum load for the bench press and the leg press. Discontinuous RE was initiated at a load of 10% 1RM with subsequent increases of 10% until 30% 1RM, followed by increases of 5% 1RM until exhaustion..
Results:
Parasympathetic indices decreased significantly in both exercises from 30% 1RM compared to rest and HR increased (69 to 90 bpm for upper and 66 to 89 bpm for lower).
Cardiac autonomic change occurred from 30% of 1RM regardless of RE limb however, there was more pronounced sympathetic increase and vagal decrease for upper limb exercise than for lower limb exercise..
Why This Is:
Upper limb RE generates different cardiovascular responses compared to lower limb exercise. In addition, upper limb exercise also induces greater perceived exertion compared to leg exercise at the same relative workload..
Peripheral Vascular Resistance & Hemodynamic Demand:
As mentioned, upper and lower body exercise produce significantly different blood pressure and heart rate values at similar cardiac outputs. Blood pressure is increased with upper limb exercise since the muscle contractions increase the peripheral vascular resistance to a greater degree than what is found in lower limb muscle contraction.

Nuffield Health Personal Trainer Sara Nankivell leads you through this body conditioning workout. Her warm up, main session and cool down will work to improve all over aerobic fitness and increase muscle strength. You’ll perform a series of high intensity exercises including squats, lunges, pushups and jumps that should leave you feeling challenged and pumped for the next time!
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3 rounds | 5 exercises | Working for 35 seconds | Rest for 25 seconds.
6 High Knees then 4 Lunge Jumps.
5 Narrow Press-Ups into 5 wide Press-Ups.
5 Toe Touches then 5 Full Body Crunches.
6 Mountain Climbers with lateral move.
4 Crab Toe Touches then 4 Kick Throughs.
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Most People Do HIIT Cardio Wrong – How to Do HIIT Thomas DeLauer.
High intensity interval training is a whole different ball game than what most people think that it is, and in this video, I want to give you a breakdown of a) what high intensity interval training really is, but b) what kind of cardio you should be doing when you’re intermittent fasting, or what you need to know to at least make an informed decision. The first thing I want to talk about before I even get into anything that has to do with fasting is truly give you the breakdown of what high intensity interval training should truly look like and what you’re actually trying to accomplish. Most people look at high intensity interval training as just this way to get a crazy lung burner, just an awesome workout where you feel like you just torched a bunch of calories. That’s all fine and dandy but it doesn’t always elicit the best metabolic response and it doesn’t always elicit the best body composition response. You don’t always get the desired outcome. You may feel like you accomplished something, but that’s not because high intensity interval training is bad, it’s because most people are doing it wrong..
Here’s the thing. When we’re doing high intensity interval training, we are activating the anaerobic system of the body. So I want you to think of high intensity interval training cardio the same way that you would think of weight training. Weight training operates with the same metabolic business in your body that high intensity interval training does. It’s utilizing carbohydrates as a source of fuel. What that means is you’re in that rep range of maybe 6 reps all the way up to 15 reps in the weight room, well it’s the same kind of thing that you’re burning when you’re doing a high intensity interval training workout..
Let me give you an example of what most people think HIIT looks like. Most people will go ahead and they’ll do one minute of high intensity exercise and then one minute off, then they’ll go back and they’ll do one minute on and one minute off. This is great to [inaudible 00:01:45] a process, I understand that it makes it easy, but that’s not how the body works. The body doesn’t necessarily know what one minute is or what two minutes are. The body just knows when it’s fully fatigued or not. The whole idea with high intensity interval training is you need to, 100%, be pushing it to the max, and then recovering for however long it takes, whether it’s 30 seconds, one minute, two minutes, to be able to be fully recovered to give it 100% again..
So it varies from person to person on how long the rest period should be. It is absolutely not uniform. So for example, you should be doing your high intensity training all the way, pedal to the metal for like 15, 20 seconds, because quite honestly, that’s about how much energy you have stored up in your body to really perform at 90 to 100%. If you’re going longer than 20 or 25 seconds, then you’re not pushing it at 90 or 100%. Plain and simple, period. You should be going all the way, then recovering as much as you possibly need to to be able to afford to push it 100% again. If you’re going at one minute on, one minute off, you’re probably going something like 50, 60% of your maximum and then just recovering for however long it takes. That doesn’t really add up. We need to elicit the metabolic response that we get when we would normally weight train, where we’re going all the way to failure..
Now let’s talk about how this applies with fasting. When you are in a fasted state, your body is not utilizing carbohydrates as a source of fuel. When you are fasted, your body is using ketones. It’s using fat. It turns fats into ketones. When you are doing high intensity interval training, you’re utilizing carbs. Now I hear a lot of people talking about how high intensity interval training is going to help them get into a fasted state easier. Not really the case. You see, once you’re already fasting, your body just stores the glycogen and puts it away. It’s not like you have to burn through all your glycogen first before you start burning fat. It’s really just how long you are going without eating before your body starts using fat. So it’s not like you have to drain your tank and then start using fats. Doesn’t quite work all the way like that, although it does in some cases, but high intensity interval training isn’t gonna get you to the benefits of fasting any faster.

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