How to Interval Train for HIIT at Every Level

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    Whoever said “slow and steady wins the race” didn’t have a full-time job, a sluggish metabolism, and an interminable to-do list. When it comes to remaining in shape on a tight schedule, interval training is perhaps the best approach.

    Interval training appears to promote fat-burning, metabolism, and cardiovascular fitness by alternating bursts of high-intensity activity with total rest (or low-intensity exercise).

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    Furthermore, HIIT is quite adaptable. It can include bodyweight exercises, weights, TRX training, jogging, and other activities. It’s simple to keep things interesting and avoid boredom.

    More techniques to get the most out of HIIT are provided below, along with advice from three NYC-based trainers. Bonus: Each trainer also included a brief (but intense) HIIT session.

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    Begin slowly

    According to Noam Tamir, fitness instructor and creator of TS Fitness, go all out for 20 seconds and then recuperate for 40 or even 60 seconds. You might think that’s not enough, but gradually increasing your workload will reduce your chance of injury and keep you from burning out.

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    Don’t forget to warm up

    Because you’ll be rushing through movements, it’s critical that your body be prepared.

    Tamir recommends doing circular motions to warm up all of your key joints (neck, shoulders, wrists, hips, legs, and ankles). Then do jumping jacks or a short jog in place or on the treadmill.

    Strive for reps

    If you want to get better (and who isn’t? ), keep note of your reps during a specific period and strive to beat it the following time, says Julia Avery, creator of Ditch the Desk.

    For example, if you’re performing Tabata, try to do 20 bodyweight squats in 20 seconds.

    Make use of an interval timer

    If you’re working as hard as you should, it’ll be difficult to maintain focus while looking at a watch, a wall clock, or your iPhone, according to Adam Rosante, author of “The 30-Second Body.”

    Use an interval timing application, such as the Deltaworks Interval Timer app, instead. You’ll set it once, hit the start button, and get to work.

    Do not train on consecutive days

    Tamir recommends doing HIIT two or three times a week on nonconsecutive days. On non-interval days, try steady-state cardio or a different sort of exercise, such as yoga or Pilates.

    Simply add weight

    Avery recommends adding weight to any bodyweight action or adding additional weight during the first round of a circuit to make your workout more difficult.

    Maintain short intervals

    Intervals should be measured in seconds rather than minutes, ideally 20 to 60 seconds.

    Remember that the intervals are short so that you may push yourself to your limits. “The shorter the workout, the more dreadful it is!” Avery states.

    Apply the “talk test”

    Not sure whether you’re overdoing it? You shouldn’t be able to talk in whole phrases during the pauses, according to Rosante.

    Work out with a friend

    Avery recommends alternating work and rest periods with a partner. You will take a break while your spouse works, and vice versa. Your role when “resting” is to encourage your spouse and keep them working hard.

    Choose your HIIT programme

    Our three trainers recommended HIIT programmes of different intensities. One workout requires no equipment, while the other two merely require a set of dumbbells or kettlebells. All of these make it simple to get started right away!

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