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.
We have mentioned High Intensity Interval Training frequently in our fitness posts. The Times notes that not only is it a more efficient and effective approach to cardio fitness training but it is also more satisfying. It is not boring.
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.
Another HIIT calis/cardio sequence:
60 seconds lunges (warm-up or recovery)
30 seconds jumping burpees (high)
30 seconds body-weight squats (recovery)
30 seconds sandbag slams (high)
As before, repeat x3.
And one more:
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.
