High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT)

What is High Intensity Interval Training?

HIIT stands for High Intensity Interval training. In this type of training you will perform short bursts of all-out effort combined with short rest periods.

Several examples are the;

Tabata protocol, with this method you do the following for each exercise:

  • 8 sets of 20 seconds.
  • 10 seconds rest between every set.
  • 1-minute rest between the different exercises.

Other famous High Intensity Interval Training methods are; Little method, Turbulence training, Timmons, Trapp, Coe and Gibala regimens.

However, the Tabata protocol has shown to be more beneficial than any of the other High Intensity Interval Training-training methods.

Since of that we choose to write all the below information based on the Tabata protocol.

What does High Intensity Interval Training do to your body?

At first High Intensity Interval Training training utilizes both energy systems that your body has; the aerobic and anaerobic energy systems.

Because you deplete your ATP (Anaerobic) energy system quickly, you are going to keep the sets of short duration. As a result of this Intense training method you will improve your Vo2Max.

For those of you that do not know what Vo2Max is; It is how much oxygen your body can effectively use to provide oxygen to your muscles.

The benefits of High Intensity Interval Training:

There are many benefits on High Intensity Interval Training training, you will:

  • Become Stronger
  • Improve your explosivity
  • Increase your aerobic ability
  • Improve your anaerobic ability.
  • Enhance your Vo2Max
  • Take only a fraction of the time of a normal workout. (1 minute of Tabata work out is equal to 20 minutes of steady state cardio.)

The cons of High Intensity Interval Training:

To every good thing, there are also cons:

  • This method is the hardest style of training that you will ever do.
  • Not everyone dares to go all out and perform non-stop at full intensity.
  • You will hate this training, as it is mentally and physically tough.

The Scoring of this Method

This training method deserves the following scores:

Maximum strength:
Maximum strength
Strength Endurance
Strength Endurance
Speed Strength
Speed Strength
Building Muscle Size
Building Muscle Size (Sarcoplasmic Hypertrophy)

This is the last Article in our: “Different methods of resistance training” series.


We hope that you have enjoyed this Series, and that you can apply the lessons to enhance your own fitness experience.

Please leave a comment to share how you experienced this series, and how it helps you.

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