Thursday, October 06, 2016

How To Lose Weight Naturally With High Intensity Running
I'd like to talk today about one of the most intense, high impact exercises that we all know about, that is running. Running is a very high impact exercise which can burn many calories in a short space of time. This will help to reduce body weight over time.

How To Lose Weight Naturally With High Intensity Running

A typical example of the amount of calorie expenditure produced from running, a 150 pound man, could burn up to 100 calories per mile when running, so the more miles a runner will cover the more calories they burn. Running will work virtually every muscle in the body, but the primary muscles worked are those in the lower body.

Now how exactly does running help me lose weight or drop a few pounds in a few short weeks or months? Well to start with as we have already mentioned running is a very high impact exercise which works many of the muscles of the body very hard, this in turn makes the heart work harder to adapt to the level of the effort of the runner, thus in turn produce calorie expenditure.

To lose weight, the process is very simple, a calorie reduction has to take place somewhere, and this can be done with the practice of healthy eating and also regular cardio vascular exercise. Running provides a great solution to burn lots of calories in a short space of time doe to the potential intensity that the runner can use when they are out running.

Now we have several options here, we can use a treadmill in a gym to get a run on, this can be very useful if the weather is poor. Or we can put on our running pants and do a few rounds round the local park or street, or wherever you fancy. Now when it comes to running, the treadmill has a few advantages over the running outdoors but only a few. With the runner using a treadmill, you have the functionality of monitoring your heart rate and the exact amount of calories that you burn during your workout, this also can be done on the streets, but it requires special fitness gadgets to do this.

How to Lose Weight on the Treadmill

Most treadmills do provide an incline option, so that the runner can really challenge themselves at running uphill during their workout. This has a few benefits to it, when you run up-hill the heart and legs are forced to work much harder than running on flat ground, so more calories are burned in the process due to the heart rate beating harder.

This is much more challenging and provides the best way to increase the intensity for the runner's workout on the treadmill. The second way a runner can change the intensity on the treadmill is to simply go faster. This can be done by selecting the desired speed level that most treadmills have.

RELATED: Burn Fat Faster With HIIT Treadmill Workout

The most effective way to change the intensity for the runners' workout is to simply select a HIIT interval training program. HIIT is short for High Intensity Interval Training, this is the most powerful type of training to do to burn more calories and get in to the fat burning zone. This type of running is the most effective for weight loss programs and improving overall fitness levels. Many personal trainers encourage this way of training to clients that want to lose weight, toned up or improve their fitness levels.

OK now onto running outdoors in all weathers. This is the most likely choice to most people, as the gym or home fitness facilities are somewhat of an obstacle for people that are trying to lose weight. Running outdoors offers the most challenging environment and is the most preferred option for people who want to start running to lose weight.

When you start to run outdoors the environment offers the challenge.

You have to be prepared to run on all types of grounds and surfaces, should they be hard or soft ground. This can be counterproductive as it can be slightly hard on the joints, but this issue can be fixed with the correct use of running trainers. A good way to get started with outdoor running is to design a schedule that you follow every week for a month and monitor your progress. This will help you stay motivated and you will look forward to the next time you go for a run.

How to Lose Weight by Outdoor Running

A fun and exciting challenge could be to try a run a mile with in a 4 week period, this is a good mini goal to set if you are trying to lose weight. They key to running is to start with jogging and gradually build things up slowly until the weight starts to come off and you get fitter. When you start running regular, the potential to burn lots of calories increases and this helps to promote weight loss.

This will need to be combined with a healthy balanced diet which has the right calorie intake and nutritional demands to running training program for the individual. The best time of day to go running to improve the chance of losing weight quicker would be to go early morning before the first meal is eaten.

The reason is because when you exercise early morning, there is no food in the body to use as energy, the body likes to use carbs for fuel, and so if there in carbs, and the body will use fat for the energy for the run. When you go for a run later in the day, you are burning the calories from the food that you ate earlier in the day.

Overall running is one of the most effective exercises to lose weight. It is a full body high impact exercise which can burn lots of calories in a short amount of time, and it provides a great way to burn those unwanted calories as part of a healthy weight loss program.

RELATED: Lose Weight Running - Running Tips For Losing Weight Fast

My Name Ashley Hubbard, I am a weight loss consultant. I offer practical lifestyle tips and advice to people on how to start losing weight.
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Friday, July 22, 2016

Burn Fat With High Intensity Cardio
Are you one of those hard core cardio people who spend an hour or more running on the treadmill or gliding on the elliptical? Do you want to increase your cardiovascular and muscular strength and endurance, and cut fat without compromising lean muscle tissue to reveal your best physique ever? Have you been asking yourself, why is my physique not changing? If this is you, then you must start training smarter and not longer by incorporating HIIT training right now into your training routine.

Burn Fat With High Intensity Cardio

I have been tirelessly watching these people for years, like guinea pigs, endlessly pedaling and strolling in their hopes of creating that lean, muscular and fit physique they dream of. Sorry to be blunt, but it will never work! I'm definitely not going to say that it is easy, it is not for the faint of heart, but for those of you who dare to push yourself to that next level!

Long slow distance (LSD) and High Intensity Interval Training (HIIT) have been an on-going cardio debate among fitness professionals for years. I for one, have been on the HIIT ban wagon for as long as I can remember and have been promoting it to my clients and athletes for the past 15 years. Since my early days as an athlete, I have always sprinted whether it was on ice or land and never really understood why someone would cycle or run for hours on end in hopes of improving performance or appearance. As an athlete we are trained to work at high intensities for ultimate performance and results and as a bonus we had the muscular lean physiques to reflect the high intensity training. Even long distance runners train at high intensity levels to help improve their long distance performance. So it makes no sense that you should not be doing the same to help achieve your personal best performance and physique. Obviously, do it at your own fitness level. You would never see a deconditioned Olympic athlete and you would definitely not see them doing endless hours of cardio to improve their performance!

So you're thinking that all this cardio that I have been doing is not healthy or beneficial? Yes, to some extent it is beneficial to your health in the sense that you are training your heart muscle. However, the question is, are you really improving your heart's health and strength to it's full potential? As well, with hours of endless cardio you are also compromising your knees, hips, ankles and low back due to the repetitive impact, which can lead to overuse injuries. Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right - some of that hard-earned muscle will start degrading itself in your quest to get lean! HIIT training has a number of heart healthy benefits (similar to regular cardio) in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you will actually see steady improvement in your strength, speed, stamina, agility AND the way you look!

What is this HIIT training and how can I incorporate it into my daily routine? It is quite simple. HIIT is cardio performed at such an intense level that your body will spend the rest of the day expending energy just to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout. With this being said, your body will burn up to 9 times more calories at rest later in the day than if you were to stroll for an hour on the treadmill. Obviously you will have to push yourself beyond your cozy comfort zone that you have gotten used to over the years and really challenge yourself. It is not easy, but I guarantee that this is what your body has been craving for years!

HIIT training is short and intense and potentially burns hundreds more calories and dramatically changes the shape of your physique. I find HIIT training works best by consistently changing the speed, distance, time and intensity to shock your body into burning up extra fat calories. This routine can be done using any type of cardiovascular workout (my favorites are running, ARC and StepMill) A basic HIIT routine might consist of a five to ten minute warm-up at a moderate pace, followed by the highest increase in intensity you feel you can exert between 20 seconds to 1 minute, and a return to a moderate pace for another minute of recovery.

I typically encourage to repeat this pattern for the remainder of the workout, which can continue anywhere from six to ten repetitions or 15 to 30 minutes depending on your fitness level. Starting out, you will likely find that a one-minute rest period is too little. If this is the case, it is OK to increase your recovery time, just until you feel you can go full intensity again. As with most cardio workout routines, HIIT should be performed about three times a week and you should gradually work up your intensity, time and repetitions over a period of several weeks.

HIIT cardio interval training method is an intense and quick workout routine but very effective. If you are looking to shorten your workouts, improve your cardiovascular conditioning, improve muscular strength endurance, maintain hard earned fat burning muscle and to look and feel your best then HIIT will ensure that you will meet all your fitness goals!

Karen Gallagher customizes programs for competitive athletes and individuals from advanced to beginner fitness levels. She supports her clients with motivation, goal setting and nutritional programs to best suit their needs and goals. Discover more about health & fitness at []

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Sunday, June 12, 2016

Steady State, HIIT, Or LISS Cardio? What Are They And What Do They Mean?
What is HIIT? What is LISS? What is steady state? Trying to keep up with the newest fitness trends is a challenge these days. Today I would like to clear up a few of the most common types of cardio.

Ever been exhausted from walking up stairs or doing yard work? Starting some form of cardio is bound to improve your everyday life. Doing cardio has been known to help depression, anxiety, and many other health factors that many of us suffer from daily. Being an online personal trainer I custom tailor exercise programs for my clients based off their fitness goals.

Steady State, #HIIT, Or LISS #Cardio ? What Are They And What Do They Mean?

The programs that I design for my clients will always have some form of cardio in it at some point.

Cardio should always be apart of any fitness program. The most common question I get when my clients get their program is, what does HIIT mean? What is LISS? What is steady state? These are fitness terms us fit freaks always use. If your new to the fitness world all these terms will be quite confusing. Which is why I decided to write this article to help clear things up a bit. I'm not going to go into great detail or science on each form of cardio as this article is for people new to fitness and could start to confuse you. Better to keep things simple and to the point!


Steady State is when you exercise at a steady pace for an extended period of time. It's the most common form of cardio to this day. Steady state will have you using about 65% of your max heart rate. Normally steady state cardio last for a period greater than 30 minutes at a time. Here are a few different types of steady state cardio.

  • Running
  • Jogging
  • Cycling
  • Elliptical
  • Stair Climber

Steady State Cardio Jogging


Besides that steady state cardio helps reduce fat cells in the body by using stored energy (fat) for fuel its also great to build up endurance. A greater endurance is something we all can benefit from as it can make everyday life easier.


Choosing the right type of steady state cardio is really easy if you think about it. What's your favorite outdoor activity? Jogging, running, getting on your bike and going for a ride? All of these done for an extended period of time is steady state cardio. If you rather perform indoors then the local gym is full of equipment that can help you out!


Steady state cardio shouldn't be a walk in the park, it should be intense to an extent. The golden rule for steady state is if you're able to carry on conversation with the person next to you then you might want to up the intensity a little.

HIIT CARDIO (High Intensity Interval Training)

To answer the question so many people ask me, what does HIIT mean? To answer the question, High Intensity Interval Training. HIIT is a form of cardio that is all out burst of 90-100% maximum capacity followed by a period of sometimes active rest. If you're in a pinch for time then this is a great alternative because you can get a good cardio session in within about 15-20 minutes. Here is an example of HIIT cardio. This type of training will have you using about 85% or more of your max heart rate. An example of HIIT is.

  • Cycle 40 seconds at a RPM of 40
  • Cycle 20 seconds at a RPM of over 100
  • Cycle 40 seconds at a RPM of 40
  • Cycle 20 seconds at a RPM of over 100
  • Cycle 40 seconds at a RPM of 40
  • Cycle 20 seconds at a RPM of over 100
  • Cycle 40 seconds at a RPM of 40
  • Cycle 20 seconds at a RPM of over 100
  • Rest 2 minutes then repeat 3-4 times

HIIT CARDIO (High Intensity Interval Training)


Just like steady state cardio HIIT helps reduce fat cells in the body by using stored energy (fat) for fuel. Another benefit from doing HIIT is time. If you're always on the go, limited on time, and has to out workout within 45 minutes then you might want to consider trying HIIT. Most of the HIIT routines are anywhere from 15-30 minutes long. Not to mention HIIT is one of the more exciting forms of cardio as it involves you changing direction or exercises to keep things more interesting.


Really depends on what you enjoy doing. You can design your HIIT with many different types of exercise. Because of the high intensity I would recommend something like sprints followed by walking or on a stationary bike. These are well grounded exercises that will not require balance challenges. Once you become more experienced you can start adding more difficult exercises.


You will know right after your first round of HIIT. If you're doing it right you will be short of breath and have a pounding heart. It's much more intense than any other type of cardio. I'm sure at one point in your lift you had a food race with a friend across the street or across a field. That feeling when you reach the end and feel completely out of breath and your heart wanting to jump out of your chest is what you want to shoot for.

LISS CARDIO (Low Intensity Steady State)

What does LISS mean, Low Intensity Steady State. LISS is the same as steady state except the intensity is very low. LISS is a more relaxed form of cardio that is normally a period greater than 45 minutes. The max heart rate for LISS is about 65% or less. Some good examples of LISS are.

  • Walking
  • Swimming
  • Hiking
  • Cycling

LISS CARDIO (Low Intensity Steady State)


LISS is not the optimal form of cardio to reduce fat cells. This form of cardio is ideal for people new to fitness, the elder, and very obese people. While it's not as effective as the others not over doing it with extreme cardio is more likely to have people adhere to a fitness program in the beginning.


Like the other forms of cardio it's always best to choose a type of exercise that is most enjoyable to you. If you're new to fitness I would recommend starting with a simple walk around the block then start to experiment with others.


When it comes to what cardio is better for you it's really apples to oranges. All cardio is beneficial especially if your new to fitness. What it comes down to is what you enjoy most, have time for, and your fitness goals. I personally enjoy HIIT after years of being a wrestler long steady state sessions are not my cup of tea.

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Monday, January 25, 2016

HIIT Vs Steady State - Which Type of Cardio Is Better?
This is a very popular topic in fitness when it comes to cardiovascular workouts. Most people ask me which form of cardio will yield the best results. Before I jump to my recommendation, I would like to outline the pros and cons of each style.

Cardio HIIT

First off, let's start with Steady State Cardio. This is probably the most popular form of cardiovascular activity. In Steady State Cardio, your perceived exertion is low to moderate difficulty over a period of at least 30 minutes. Examples include running/walking/jogging on a treadmill without stopping, running a marathon, hiking, etc. Your heart rate is usually 55-70% of your Projected Heart Rate Max over the duration of your activity. While performing Steady State exercise, you are working your Type 1, slow-twitch muscle fibers which are involved in endurance activities and they do not tend to hypertrophy (grow) as much as your other muscle fibers. While the calories you burn doing Steady State Cardio are mostly from fat, you will not burn as many calories as you would doing Interval Training for the same period of time. Steady State Cardio does not elevate your metabolism post-exercise as well as Interval Training but is much easier on your joints. People of all ages are most likely to be able to perform Steady State Cardio consistently without much discomfort.

Next is High Intensity Interval Training (HIIT). HIIT is growing in its popularity due to its shorter workout times. Most HIIT workouts last 20-30 minutes and are characterized by bursts of maximum activity followed by a short rest period before repeating the activity. Your perceived exertion is high during HIIT with your heart rate falling between 70-85% of your Projected Heart Rate Max. The most popular example of HIIT is running sprints. During HIIT, you are working the more powerful, more strength oriented type 2 muscle fibers which are more likely to hypertrophy (grow). Even though the percentage of the calories you burn during HIIT that come from fat is low, you will still end up burning more fat during your workout than a Steady State Cardio session of the same duration. You can also burn up to 100 more calories in the 24 hours following your HIIT workout. There are some things to watch out for with HIIT. For instance, you should not do HIIT more than 3 times per week as it is very taxing on your joints and nervous system. In addition to that, you are more likely to injure yourself if you did not properly warm up before performing HIIT since your muscles are pushed harder than in Steady State Cardio. It may also be more difficult for older adults to do HIIT since their joints are not as strong as they once were.

After reviewing the pros and cons of both HIIT and Steady State Cardio, I recommend that people should perform 2 days per week of HIIT and 3-4 days a week of Steady State Cardio to get the maximum health and fat burning benefit while preventing your body from breaking down from over working it. Your nervous system is often overlooked with people start a HIIT program and end up burning out early due to doing too many HIIT sessions.

If you would like to learn more about Todd Brown and Fit Body Toddy fitness, visit us at to see how we can help you get to your fitness goals. Also check out the FREE SUMMER SLIM DOWN CHALLENGE to help you get in shape for summer!

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Thursday, January 14, 2016

Lose Weight Faster With High Intensity Interval Training (HIIT)
HIIT training weight loss
The one of the latest buzzwords in fitness and weight loss circles is High Intensity Interval Training or HIIT.

This method of exercise has the potential to allow an exerciser to lose weight faster that any other form of "aerobic" exercise. Although interval training is not a new concept in the field of sports conditioning, it has recently become a popular exercise form for general conditioning and weight loss. This article provides some basic information on HIIT and explains why this form of exercise is so effective for weight loss.

The concept of power output

To fully understand the many benefits of HIIT it is important to first understand some basic physics and the concept of power. Generally speaking, power is a measure of the ability to perform work per unit time (Work/time). Work is defined as the amount of force required to move an object a certain distance (Force x Distance). So power is defined by the following formula: Power = Force x Distance/time. If you recall that velocity (speed) is equal to distance divided by time (Distance/time), then it is easy to see that power is actually a measure of how fast you generate force.

Power output and energy expenditure

Obviously from the previous explanation, it should be clear that the amount of energy required to perform a task is directly dependent on the power required to do so. So if we now apply this concept specifically to human exercise, we recognize that muscles use chemical energy produced from the food we eat to generate power. Consider the muscle power required to walk 3 miles per hour and that required to run at 11 miles per hour.

The muscle power required in each example is strictly dependent on the speed since the force (body weight) being moved changes very little and essentially remains constant (assuming sufficient hydration). It is possible however to regulate power output by other variables other than speed by manipulating the amount of force (wearing a weighted vest) or increasing the resistance to movement like increasing the gradient of a treadmill or running up hills.

What is HIIT?

HIIT involves performing bouts of high intensity running (1-3 minutes) separated by recovery periods of walking for about the 2-3 times the duration of the running bout. The work: recovery ratio should therefore be 1:2 or 1:3. The intensity of the running portion should be near your VO2 max (maximal oxygen uptake).

Since most casual exercisers and those looking to lose weight rarely know their VO2 max, is may be helpful to use a perceived effort scale of 1-10 to regulate intensity; with 1 representing no effort, and 10 representing absolute maximal effort. Aim for about 8-9 on the effort scale. Note that HIIT describes what it is - HIGH Intensity Interval Training so before you begin such a regime it is advisable to have yourself cleared by a physician.

How do I begin HIIT?

There are no hard and fast rules to HIIT other than those mentioned above, so this article will not aim to provide a strict program of exact times and durations. The basic principle of HIIT is to manipulate intensity to increase power output and accelerate weight loss. Initially if you are just beginning HIIT, your work sessions may be much shorter than 2-4 minutes - work your way from whatever you can handle to the goal duration.

As you become more conditioned, you may also start to increase the intensity of the sessions by aiming for the higher end of the perceived effort scale or reducing the recovery walking periods or both. If you plan on exercising on a treadmill or elliptical machine, an excellent way to perform HIIT is to choose an intense interval or hill program. If you prefer to get the session over quickly as possible (like me), you can manually adjust the speed and incline randomly depending on your perception of effort. If you are sadistically self-destructive however, you may try "running the hills and walking the flats" on a treadmill - this will greatly increase your power output and energy expenditure.

Experiment with these techniques of manipulating the intensity of your workout and depending on your level of fitness (or patience!), the entire interval training session should last from about 10-20 minutes in duration.

How does HIIT allow for faster weight loss than traditional "aerobic exercise"?

HIIT is a big "bang for the buck" exercise modality compared to traditional extended duration aerobic exercise like walking, jogging and running. Walking requires a relatively low power output and high speed running simply cannot be sustained for very long periods of time. The great benefit of HIIT is that the low intensity walking bouts that separate the high intensity bouts allow for a much greater power output and caloric expenditure, providing much more "value for time". Depending on the intensity of the session, it may be possible to burn the same number of calories in a HIIT session as a walking/cycling session many times longer in duration.

HIIT spares muscle mass and maintains metabolism

HIIT helps avoid the muscle wasting effects associated with continuous low intensity exercise such as jogging and walking. So HIIT helps spare valuable lean muscle mass which is a key determinant of your RMR or Resting Metabolic Rate. Simply put, a higher muscle mass will cause you to expend more energy even while you sleep! The technical term for this muscle wasting effect is "protein sloughing", caused by extended periods of elevated cortisol levels. Cortisol is a hormone released from the adrenal gland during all forms of stress including exercise.

Although cortisol is crucial for a person to adapt to stressful stimuli, a negative side-effect is its direct muscle wasting effect. Cortisol stimulates muscle protein breakdown in order to increase the amount of free amino acids (protein building blocks) in the blood. The majority of these amino acids are used for the remanufacturing of glucose (gluconeogenesis) in the liver to maintain blood sugar levels.

While some personal trainers and exercise physiologists may argue that the increased exercise intensity (stress) of HIIT causes a higher increase in cortisol, the important factor to remember is that the duration that the hormone levels remains elevated is significantly shorter than in extended lower intensity aerobic exercise.

How can I lose fat when I'm burning mostly carbohydrates with HIIT?

Remember even though HIIT is a high intensity form exercise, relying heavily on the metabolism of carbohydrate, weight loss is determined by energy balance. In other words, if on a daily basis you consume less energy than you expend, you will lose weight regardless of the "primary fuel source" of your exercise bout. An HIIT session that decreases your carbohydrate stores (muscle and liver glycogen) simply means that more calories from subsequent meals will be will be directed toward replenishing glycogen stores, and less will be directed toward fat storage.

It is only after glycogen stores have been replenished that excess calories can be directed toward the manufacturing and storage of fat. Also, caloric expenditure continues for several hours after a bout of high intensity exercise, as energy is required in the recovery process.

In conclusion, this article has explained and highlighted the benefits associated with the use of HIIT for weight loss. Other benefits such as faster fitness improvements and immune system maintenance associated with HIIT have not been covered in this article, but may be discussed in future articles on our site. Clearly if the goal is to lose weight fast and boost metabolism by sparing muscle, then HIIT is the ideal form of exercise.

David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of Body Tuneup Shop Inc. based in Clearwater, Florida. More articles, information and client testimonial video clips can be found at
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Thursday, January 07, 2016

Interval Training Workout Examples
Interval Training Workouts
Interval training workouts are a great way of efficiently burning body fat and improving your overall fitness.

The higher intensity level of the workouts split up with short spans of rest and recovery makes these workouts better than doing cardio like biking or running for long distances. The after burn effect is much better than static exercise so you will burn fat even after your workout is over.

HIIT does not need to involve a lot of equipment though it can if you wish. A lot of interval training workouts are cardio based exercises like running, biking, jump rope, or swimming but can also be designed to use plyometrics (body weight exercises) or with light weights like kettle bells. Those with cardio equipment can use a rowing machine, elliptical trainer, stairmaster or treadmill. Having a gym memberships is not necessary for those on a tight budget.

Guidelines for Interval Training Workouts.

As with any exercise routine, it is important to warm up with a light jog or bike ride for 5 - 10 minutes and some dynamic stretching (not static). As a general rule, your warm up activity should mimic your training program. If you are doing sprints, do some light jogging. If it is a swimming workout, start with some light work before cranking it up. Increase your intensity one step at a time, not from light to all out in back to back sections of your routine.

Warming up properly will help prepare your body and muscles for the work ahead. If you jump straight into intervals without warming up, you put yourself at a greater risk of injury. Once you're warm and have properly prepared yourself for some speed work, choose one of the following interval workouts and challenge yourself.

Interval Training Workout - Fartlek.

Fartlek training is quite unique in that it does not have a specific structure. The idea is to combine a constant speed interval with high speed intervals based on time or distance of your choice. The high and low intensity intervals do not have to be the same each time. The speed and intensity varies whenever you want. For example run at 75% effort followed by walking at 25% then sprint at 90% followed by walking at 10%. This will develop your anaerobic and aerobic energy systems in the same workout. This will add variety to your workout and can make it way more fun.

Workout Example:

  1. Jog 7 min
  2. Fast run 4 min
  3. Sprint 20 s
  4. Walk 1 min
  5. Sprint 30 s
  6. Walk 1 min
  7. Sprint 10 second
  8. Walk 1 min
  9. Jog 6 min
  10. Finish with a fast run for 1 min and cool down walking 5 - 10 min

Total time is 27 - 32 minutes.

Interval Training Workout - Walk Back Runs.

This is the easiest one to do as it only requires a given distance marked out for you. Do a full sprint for your distance and walk back at a moderate pace to slow your heart rate down and repeat. Do this pattern 4 - 8 times depending on your fitness level. The better your fitness, the further the distance you should use. Start at 50 m and progress to 100 m, 150 m and 200 m.

Interval Training Workout - Lunge and Sprint Combo.

This is a combination workout alternating cardio with strength training. The lunges are done using light dumbbells or kettlebells. With the difficulty of this version, I would not start with it if you have never done HIIT.

Workout example:

  1. 15 dumbbell lunges (stationary or walking) on each leg (30 total)
  2. 30 s sprint on a treadmill.
  3. Recover for 30 - 90 s.
  4. Complete 3 - 5 times.

For a home version of this, do the lunges and then sprint a given distance and back to the start so you are back for the next lunge interval.

Interval Training Workout - Jump Rope Countdown.

This workout specifically uses a time limit and not a given number of jumps. Each interval of the workout will drop the time by 30 s for the next interval.. Recovery time matches the previous jumping interval time.

Workout Instructions:
  • 2 min of continuous jump rope revolutions
  • Rest 2 min
  • 1.5 min of continuous jump rope revolutions
  • Rest 1.5 min
  • 1 min of continuous jump rope revolutions
  • Rest for 1 min
  • 30 s of continuous jump rope revolutions
  • Rest 3 min
  • Repeat 2 more times depending on your fitness level
Timing can be tough as you can't look at your wrist watch. Use a wall clock with a seconds hand or a countdown timer on your laptop or iPad like this one.

Creating Interval Training Workouts.

You are more than capable of creating your own workout by changing the exercise, distance, time and/or weight of the intervals. The factors to consider in changing your workout over time are:


Choose a reasonable exercise combination. Doing two in combination that put too much stress on one body part is not good. For example, lunges and squat jumps. Too much leg strength training in one workout.


Changing your workout over time with different distances is a great idea but don't go too long as sprinting for 800 m is a bit too far! I would suggest a maximum of 400 m. If you need more of a workout, just add more sets rather than distance.


The length of time you work out will depend on the exercise you are doing. Hill sprints are tougher than flat ground sprints and will need less time to get you tired. Small increases in individual intervals is enough to make a difference. There is no need to double the time. Changing from 20 s to 25 s will challenge you when sprinting.

Another way of switching things up is to decrease your rest time. Earlier in your training when you are getting used to HIIT, your rest time will be longer. As you get used to it, drop the recovery time so you a spending more time in the higher intensity portion.


When initially starting HIIT, using just body weight exercises is a good idea to get used to the pattern of your workout before adding weight. As you find them easier to do, add weight while leaving the time or reps the same.

When making changes, do not do them every week. Take 2 - 3 weeks of the same pattern so your body adapts. When you make a change, only change ONE factor at a time. Increasing reps AND adding weight is too much of a change for your body to adjust to.

How often should you use interval training workouts? As little as once a week will help but not more than 4 times. This is a higher intensity workout so your body will need rest to rebuild the damage you cause. As your fitness improves, you will be able to work out for a longer period of time and recover faster as long as your body gets appropriate rest. Listen to your body and track your results so you can see improvement as you progress week to week.

My name is Jacques Delorme and I run a youth nutrition blog at where you can get all sorts of information on nutrition, exercise and motivation for youth athletes. Visit my site and feel free to leave comments and questions if you need more information.
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