We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
HIIT is for cardio conditioning and general fitness. It builds energy and endurance, not strength. Why endurance? Because if you can do sequences of sprints, any cardio stress of lesser intensity becomes easy.
Athletes have used HIIT for decades for cardio conditioning. The Times correctly notes that you hate it while doing it (it burns, it hurts, you are winded, your eyes are blinded by sweat, you want to give up), but after a session you are glad you did it.
HIIT in the form of calisthenics or plain cardio means anaerobic sprints of any sort with max effort from 20-60 seconds interrupted by 30 seconds to 3 minutes of active recovery. Re cardio, we also include one hour of aerobic endurance cardio in our plan as an "active recovery" day from your week's efforts. Even that should not be "slow," though - should be pushing it aerobically.
The now-famous Maggie's General Fitness Program (2 days heavy weights or other strength training, 2 days cardio, 2 days calisthenics) includes HIIT in some of the calisthenics and some of the cardio sessions. Calisthenics with an HIIT format kills two birds with one stone.
As we remind interested readers, the Maggie's 6-7 hr/wk program has to be worked up to gradually for people over 40.
Some examples of HIIT calis and HIIT regular cadio below the fold -
A typical HIIT calisthenics sequence with the intensity and the active recovery:
30-second jog in place (recovery or warm-up) 30- second High Knee run in place (High intensity) 30-seconds push-ups (recovery) 30-seconds fast jumping jacks (High intensity)
Then a 10 second rest and repeat sequence x 3. Then a 1-minute rest and a sip of water before the next different sequence. In a 50-minute cardio/calis class, for me anyway, the high-intensity gradually deteriorates to moderate intensity.
60 seconds side lunges with floor touch (recovery) 30 seconds box jumps - whatever height you can handle - (high intensity) 30 seconds squat and press with hand weights (recovery) 30 seconds mountain climbers (high if done with spirit)
Same deal as above
Typical plain cardio HIIT examples, also for non-athletes:
Jump rope. 20 seconds speed rope with 1 minute regular rope - repeat as possible Rower: 30-45-second max sprints with 2-3 minute regular rows. Repeat 3-5 times. Bike or assault bike: Same idea as rower Swim: 1 lap max sprint, 3 laps recovery Run: 30-60 second max sprints, 3 min jog
I like to mix them up for fun, but I hate pools so I won't do that.