LESSON 3

HIIT PROGRAM
Learning Outcomes
At the end of this lesson, the students can:
 point out the benefits and precautions of the
different HIIT workouts;
 participate actively in a total body home workout
exercises by incorporating HIIT to your daily
workout.
Introduction

While most people know that physical activity is

healthy, it’s estimated that about 30% of people
worldwide don’t get enough. Unless you have a
physically demanding job, a dedicated fitness
routine is likely your best bet for getting active.
Unfortunately, many people feel that they don’t
have enough time to exercise If this sounds like
you, maybe it’s time to try high-intensity interval
training (HIIT).
 Those who are physically active tend to live longer
and healthier. Research shows that moderate physical
activity – such as 30 minutes a day of brisk walking –
significantly contributes to longevity. Even a person with
risk factors like high blood pressure, diabetes or even a
smoking habit can gain real benefits from incorporating
regular physical activity into their daily life. As many
dieters have found, exercise can help you stay on a diet
and lose weight. What’s more – regular exercise can help
lower blood pressure, control blood sugar, improve
cholesterol levels and build stronger, denser bones. HIIT
is a broad term for workouts that involve short periods of
intense exercise alternated with recovery periods.
Activity

Let’s watch this Video

https://www.youtube.com/watch?v=zr08J6wB53Y
ACQUISITION OF NEW
KNOWLEDGE
What is interval training?
It's not as complicated as you might think.
Interval training is simply alternating short
bursts (about 30 seconds) of intense activity
with longer intervals of less intense activity.
 High Intensity Interval Training (HIIT) involves
you doing intervals of exercise that range from
between 10 seconds and eight minutes in duration,
with you working at around 80-90% of your maximum
heart rate for that period of time.  If you don’t have a
heart rate monitor (and not many of us do), then you
can use a mental scale of 1-10 to measure your effort
level instead, with one being sat on the sofa relaxing
and 10 feeling like you can’t do any more. For an
effective HIIT session, you’ll need to aim for an effort
level of around nine out of 10.  By the time the
interval is ending you should feel like you couldn’t
have continued any longer at that pace.
High-intensity interval training (HIIT) is a form of 
interval training, a cardiovascular exercise strategy alternating
short periods of intense anaerobic exercise with less intense
recovery periods, until too exhausted to continue. The method
is not just restricted to cardio and frequently includes weights
for the short periods as well. Though there is no universal
HIIT session duration, these intense workouts typically last
under 30 minutes as it uses the anaerobic energy systems
which are typically used for short, sharp bursts. The times
vary, based on a participant's current fitness
level. Furthermore, traditional HIIT was designed to be no
longer than 20 seconds on with no more than 10 seconds off.
This would bring in the anaerobic energy system. The
intensity of HIIT also depends on the duration of the session.
HIIT workouts provide improved athletic capacity
and condition as well as improved 
glucose metabolism. Compared with longer sessions
typical of other regimens, HIIT may not be as
effective for treating hyperlipidemia and obesity, or
improving muscle and bone mass. However,
research has shown that HIIT regimens produced
significant reductions in the fat mass of the whole-
body in young women. Some researchers also note
that HIIT requires "an extremely high level of subject
motivation" and question whether the general
population could safely or practically tolerate the
extreme nature of the exercise regimen.
HIIT exercise sessions generally consist of a 
warm up period followed by repetitions of high-intensity
exercises separated by medium intensity exercises for
recovery, then a cool-down period. The high-intensity
exercise should be done at near maximum intensity. The
medium exercise should be about 50% intensity. The
number of repetitions and length of each depends on the
exercise, but maybe as little as three repetitions with just 20
seconds of intense exercise. The specific exercises
performed during the high-intensity portions vary. Most of
the research on HIIT has been done using a cycling
ergometer, but other exercises like a rowing ergometer,
running, stair climbing and uphill walking can also be
effective.
There is no specific formula for HIIT. Depending on
one's level of cardiovascular development, the
moderate-level intensity can be as slow as walking. A
common formula involves a 2:1 ratio of work to
recovery periods, for example, 30–40 seconds of hard
sprinting alternated with 15–20 seconds of jogging or
walking, repeated to failure.
The entire HIIT session may last between four and
thirty minutes, meaning that it is considered to be an
excellent way to maximize a workout limited by time
constraints. Use of a clock or timer is recommended
to keep accurate times, the number of rounds, and
intensity.
 You’ll lose weight, build muscle, and boost
your metabolism. Plus, there’s a post-workout
bonus: Your body will burn calories for about 2
hours after you exercise.
 
Intensity Level: High
You’ll work harder than you do when you do a
typical cardio workout. But you’ll do it in
spurts of 30 seconds to 3 minutes. Then
you’ll have a chance to recover for about the
same amount of time or longer.
HIIT vs. Traditional cardio workouts
People spend hours and hours each week
engaged in low-intensity cardio activities such as
riding a stationary bike, jogging on a treadmill, or
using an elliptical machine. Although they’re
actively burning calories, many people find they’re
unable to lose significant weight. This is because
the body eventually reaches a “steady state.” It
adjusts to the workload and tries hard to conserve
energy (calories).
What are the benefits of HIIT?
HIIT training has been shown to improve:
• Effective weight loss
• Fast, flexible, and fun
• Lose fat, not muscle
• Improved heart health
• Improved power
• Improved strength
• Improved cardiovascular endurance
What are the Safety Concerns with HIIT
Training?
 
Persons who have been living rather sedentary
lifestyles or periods of physical inactivity may
have an increased coronary disease risk to high
intensity exercise. Family history, cigarette
smoking, hypertension, diabetes (or pre-
diabetes), abnormal cholesterol levels and
obesity will increase this risk. Medical clearance
from a physician may be an appropriate safety
measure for anyone with these conditions before
starting HIIT or any exercise training.
 Prior to beginning HIIT training a person is
encouraged to establish a foundational level of
fitness. This foundation is sometimes referred to
as a “base fitness level”. A base fitness level is
consistent aerobic training (3 to 5 times a week for
20 to 60 min per session at a somewhat hard
intensity) for several weeks that produces
muscular adaptations, which improve oxygen
transport to the muscles.
 Establishing appropriate exercise form and
muscle strength are important before engaging in
regular HIIT to reduce the risk of musculoskeletal
injury. Regardless of age, gender and fitness level,
one of the keys to safe participation of HIIT training
is for all people to modify the intensity of the work
interval to a preferred challenging level. Safety in
participation should always be primary priority, and
people should focus more on finding their own
optimal training intensities as opposed to keeping
up with other persons.
 Before you begin an exercise program, take a fitness test, or
substantially increase your level of activity, make sure to answer the
following questions. This physical activity readiness questionnaire
(PAR-Q) will help determine if you’re ready to begin an exercise
routine or program.
• Has your doctor ever said that you have a heart condition or that you
should participate in physical activity only as recommended by a doctor?
• Do you feel pain in your chest during physical activity?
• In the past month, have you had chest pain when you were not doing
physical activity?
• Do you lose your balance from dizziness? Do you ever lose
consciousness?
• Do you have a bone or joint problem that could be made worse by a
change in your physical activity?
• Is your doctor currently prescribing drugs for your blood pressure or a
heart condition?
• Do you know of any reason you should not participate in physical
activity?
What are the Types of HIIT Workouts?
Beginner: Timmons Method
Developed by a team at Loughborough University, this one’s entry-level.
Do 20 seconds of all-out work, followed by two minutes of active
recovery
(walking/freewheeling will do) or complete rest. Repeat three times, and
you’re done.
Intermediate: 10-20
Also known as “reverse Tabata”, this doubles the rest and
reduces the work intervals to shift the focus to anaerobic
fitness. Use it if you’re aiming for power production, or if you
don’t have the fitness for an all-out Tabata (explained below).
Warm up for ten minutes, then do six to eight rounds.
Advanced: 10-20-30
Now things get complicated. In this plan, you’ll do five
“blocks” of work, made up of 30 seconds at 30% intensity,
20 seconds at 60% and ten seconds all-out. Result? Lots
of volume, at manageable intensity.
Nasty: Tabata
The most famous HIIT protocol is ideal for increasing VO2
max –(Vo2 max is a measure of the maximum amount of oxygen your body can utilize
during exercise.) as long as you do it right. Twenty seconds of
all-out work, followed by ten seconds of rest, repeated
eight times, improved endurance by as much as 30
minutes of steady-state cardio in a Queen’s University
study. The key is keeping intensity high – if you can talk
during the session, you’re getting it wrong.
What are some examples of an all-out exercise bike
HIIT workout?
There’s a reason lots of studies use exercise bikes:
going all-out on the pedals isn’t too technical, injury risk is
low. For “supramaximal” efforts, which stimulate every
available muscle fiber, the bike is the perfect choice.
When looking to improve the fitness levels of Premier
League footballers in pre-season, strength and conditioning
coaches at the country’s top clubs have a particular favorite
in the Tabata protocol. It’s used up to four times a week and
typically performed on an exercise bike. You can reap the
same rewards by following the plan: 20 seconds sprint
cycle; ten seconds rest or slower cycle; repeat for eight
rounds.
https://www.google.com/search?q=stationary+bike+exercise+pics&tbm=isch&ved=2ahUKEwidudTGnpn0AhVMRvUHHculAmIQ2-
cCegQIABAA&oq=stationary+bike+exercise+p
Battle Ropes HIIT Workout for an All-Day
Burn
In a College of New Jersey study, 
battle ropes beat 13 other exercises (including
burpees) for energy expenditure and produced
the highest average heart rate. The protocol: 15
seconds of single-arm waves, 15 seconds of
double-arm waves, 60 seconds’ rest, repeated
eight times.
https://www.google.com/search?q=Battle+rope+exercise+pics&tbm=isch&source=iu&ictx=1&fir=CIv1xh_9EOXzVM%252CLPIJbDRn3y_P1M%252C_%253BhFQ8XoGhf7pHEM%25
Burpee HIIT Workout to Improve Endurance
In the same New Jersey study, burpees
beat four other bodyweight moves and every
free weights exercise for VO2 response. If
you’re short on time and space, use the
Wingate protocol: 30 seconds all-out, then four
minutes of rest, done four to six times.
Sprint Workout to Increase Power
“Production training” workouts improve your
ability to work at maximum effort with short rest.
They are ultra-short, super-hard exercise intervals
combined with long rests for a workout that improve
your power. Use them when you’re chasing a 500m
row PB (personal best) or preparing for a boxing
bout (
https://www.coachmag.co.uk/cardio-workouts/6419/how-to-get-hiit-workouts-right
-because-they-re-easy-to-get-wrong
).
Assessment:

Create a video performing the HIIT Work Out

exercises. (FOUR Exercises 30 Seconds in
3 sets with 20 seconds rest in between sets)
Sample
https://www.youtube.com/watch?v=cZnsLVArIt8

Exercise Seconds Sets Rest Interval

Jumping Jacks 30 Sec.    20 seconds
3 Slow Walk in place
Flutter kick 30 Sec.    20 seconds
Squats 3 Slow Walk in place
High Knees 30 Sec.    20 seconds
3 Slow Walk in place
Burpees 30 Sec.    20 seconds
3 Slow Walk in place