High Intesity Interval Training – or HIIT – is one of the most popular modern personal training methods.
HIIT involves short bursts of intense exercise, interspersed with short to medium length rest periods.
Training in this stop-start method allows the muscles to be worked hard over an extended period of time.
The heart rate stays high throughout the whole training session, as blood is pumped from one muscle group to another.
The body starts fighting to produce enough oxygen for such intense activity, and soon goes into an oxygen debt.
This leads to a post-exercise response lasting a day or two, where the body attempts to burn off excess fat.
The explosive nature of the exercises used in HIIT builds muscle, which means that the body becomes more metabolically active, which also aids fat burning.
HIIT is also a great way to build strength and explosive power (and a decent way to build cardio fitness) in beginners and intermediate trainees.
The informercials you see on the television, like Insanity or T25, use the principals of HIIT.
As a London personal trainer, I often use HIIT with my clients, and the results can be spectacular in terms of fat loss and improving body shape and composition.
Typical personal training HIIT exercises might include: squats, lunges, burpees, press ups, sit ups and sprints.
High Intensity Interval Training has gained a lot of followers in recent years, but as the saying goes: ‘There is nothing new under the sun’, and so here are two older training methods which provide very similar results.
A great ‘old school’ HIIT method, and the favourite of army P.T.Is and boxing coaches, circuit training involves working around a circuit and performing a different exercise at each station.
A typical circuit might contain eight or ten different exercise stations, with each exercise performed for as many reps as possible in 30 or 45 seconds.
The only rest periods allowed during the circuit are the few seconds spent moving from one exercise station to the next, which makes circuit training a very challenging form of HIIT.
Another tough form of HIIT and great way of burning fat, Tabata training is a form of fitness training developed in Japan.
Tabata training involves performing an exercise for eight rounds of 20 seconds, with 10 seconds rest between each round.
After finishing the round of eight bursts of 20 seconds, rest for one minute and then move on to your next set of exercises.
Perform eight different exercises for eight rounds each to complete a true Tabata.
I have had excellent results with personal training clients, using mini Tabatas – four rounds of four different exercises with 90-120 seconds rest.
Get in touch with us at 121personaltraining.com if you are based in South West London and are looking to start HIIT based personal training.
Our HIIT London packages are fantastic value,
We can help you to build muscle, burn fat and improve your body shape and fitness levels.
We also provide 121 personal training and 121 private yoga lessons in SW London.
121personaltraining.com – HIIT London – High Intensity Interval Training London.