High Intensity Interval Training

This summer I've incorporated High Intensity Interval Training (H.I.I.T.) into my regular workouts and I've experienced positive results in record time! I didn't know much about it, but after a little bit of homework I started to understand how essential this kind of training really is. As a bonus, by switching from aerobic to anaerobic training, I was also able to train twice as hard in half the time! Those who know me or follow this blog regularly know that maximizing the use of my time is a huge priority for me.
My long cardio sessions have been changed to shorter and more intense sprinting sessions. Instead of a slow and steady long term run, going to full capacity for a time and then a rest period increases my resting metabolic rate for much longer after my workout, so I'm literally burning calories in my sleep! A 60 minute cardio session will burn more calories and elevate my metabolic rate for an hour or two after my workout, but by doing sprint intervals my metabolic rate stays high for one to two days! So in the long run, by keeping a high metabolic rate for longer periods, I burn more calories in the long run (pun intended).
So the idea behind this is that you push yourself into a sprint for a short period of time, followed by a rest period, then back to a sprint. This circuit continues for as many sets as you can take. I've been experimenting with how many sets I can do and how long each phase should be. Still playing with it, so no real tips on that for now. What I can tell you is that I started with a full 1 minute sprint with a 1 minute rest (jog) and tried for 10 sets like this and that was way too much for my first time. I almost got it, but paid dearly for it! I spent the rest of that day trying not to throw up and then the next three days on my couch, sore from head to toe. Don't be like me and bite off more than you can chew.
After a little more research, the experts seem to all agree on a gradual build up. Here's a simple guideline that could help you get started or step your game up.

1:3 Ratio
This is the most recommended way to start and I wish I had done the right amount of homework before starting. The 1:3 ratio refers to your sprint to rest times. I recommend going for shorter times and make your rest periods a light job, that way you never stop moving. I tried with higher sprint times, but spent most of the rest periods trying not to fall over. On your first set, you'll have the same evil thoughts I did: "man this isn't that hard". Just wait....
So an example for this ratio would be to sprint for 20 seconds and then jog for 60 seconds. That's one set and you should aim to repeat that 4 to 6 times.

1:2 Ratio
So when you start to get comfortable with the earlier ratio, you can adjust the rest time. I've personally found this to be more intense than adding sprint time. You're still going all-out in your sprint, but with less time to recover before the next set. Very difficult at first, no matter how comfortable you were with the previous ratio, as it shocks the system and sends it into panic mode. Lots of fun.
So to keep with the sample times, you'd be sprinting for 20 seconds and jogging (resting) for 40.

1:1 Ratio
This is the ratio I foolishly tried to start with, which I later found out is a goal for even very experienced runners. Back in my rugby days, we had been doing these kinds of sprint/rest drills, but I was too busy trying to survive to take note of how long we were running for. I'm now starting to suspect that we were training at a 1:1 ratio...
This is very intense and make sure to take the time to build yourself up to this.
In this case, you'd be sprinting for 20 seconds and then resting for 20 seconds each set.

Tabatas
The most dreaded of any kind of sprints I've ever tried or heard of. This will take your sets into a 2:1 ratio! This is a vomit-inducing killer workout that will build more lean muscle mass and burn more calories that anything else I know in only 4 minutes! Very difficult, but the results are amazing and will leave you feeling like a warrior...after a few days of recovery.
This method means you sprint for 20 seconds, rest for 10 and complete 8 sets without a break for a total of 4 minutes.

By pushing myself into H.I.I.T. I was able to lose about twenty pounds without losing any muscle mass and even dropped my body fat percentage by 6% almost instantly! Of course, not healthy workout or diet will show you results overnight, but this has been by far the fastest I've seen improvements in training! Hope this helps and good luck!

Jordan Bill
Fight or Die

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