High Intensity Interval Training Plan

Loading...

High Intensity Interval Training

People lead busy lives and it can sometimes be difficult to fit in a workout and still maintain a healthy work-life balance. This is why the emergence of High Intensity Interval Training or Tabata training has become so popular recently, allowing people to build their fitness in less time than traditional regular workouts.

In its most basic form, tabata training involves 20 seconds of hard training, followed by 10 seconds of rest and was originally tested on speed skaters using stationary bikes. The important part of this workout is the intensity at which you do the exercises. If you aren’t exhausted by the end of it you didn’t work hard enough! Done correctly tabata training can be a fantastic way to get fit in the minimal amount of time, with an increase in cardiovascular fitness, a reduction in fat and increase in lean muscle tone. HIIT or tabata training kick-starts the body’s metabolism so you can be burning calories hours after you have finished your workout which is partly why it is becoming increasingly popular for those with a busy lifestyle. In addition to this it has been found to be an extremely effective way of building cardiovascular endurance in comparison to steady cardiovascular exercise and so is again popular with those lacking time.

6 Week Training Plan

We’ve devised our own 6 week tabata style training program designed to push those with moderate fitness just that little bit harder! So take a look and give it a go if you dare, and remember, the key is intensity!

Week 1

Perform each exercise for 20 seconds doing as many reps as possible in the time given. Rest for 20 seconds then move on to the next exercise. Perform 2 rounds of the exercises 3x a week.

  1. Speed Squats
  2. Burpees
  3. Mountain Climbers
  4. Jumping Lunges

Week 2

Perform each exercise for 30 seconds doing as many reps as possible in the time given. Rest for twenty seconds then move on to the next exercise for the same duration. Perform three rounds of the exercises 3x a week.

  1. Speed squats
  2. Burpees
  3. Mountain Climbers
  4. Push up

Week 3

Perform each exercise for 20 seconds doing as many reps as possible in the time given. Rest for ten seconds then move on to the next exercise for the same duration. Perform three rounds of the exercises 3x a week.

  1. Speed Squats
  2. Burpees
  3. Mountain Climbers
  4. Jumping Lunges

Week 4

Perform each exercise for 30 seconds doing as many reps as possible in the time given. Rest for ten seconds then move on to the next exercise for the same duration. Perform four rounds of the exercises 3x a week.

  1. Speed squats
  2. Burpees
  3. Mountain Climbers
  4. Push ups

Week 5

Perform each exercise for 30 seconds doing as many reps as possible in the time given. Rest for ten seconds then move on to the next exercise for the same duration. Perform four rounds of the exercises 4x a week.

  1. Speed Squats
  2. Burpees
  3. Mountain Climbers
  4. Jumping Lunges

Week 6

Perform each exercise for 40 seconds doing as many reps as possible in the time given. Rest for ten seconds then move on to the next exercise for the same duration. Perform five rounds of the exercises 4x a week.

  1. Speed squats
  2. Burpees
  3. Mountain Climbers
  4. Push ups

Description of the exercises

Speed Squat

  1. Begin in a standing position
  2. Bend knees keeping back straight
  3. Lower until space between upper leg and calves is 90 degrees
  4. Keeping back straight return to original position as fast as possible
  5. That is one rep

Burpee

  1. Begin in a standing position.
  2. Drop into a squat position with your hands on the ground. …
  3. Kick your feet back, while keeping your arms extended. …
  4. Immediately return your feet to the squat position. …
  5. Jump up from the squat position
  6. That is one rep

Mountain Climbers

  1. Assume push up position with arms straight
  2. Ensure body from head to ankles is in a straight line
  3. Raise right knee towards chest without changing position
  4. Pause, return to start and repeat with left leg
  5. That is one rep

Push up

  1. Place your hands on the floor so they’re slightly outside shoulder-width.
  2. Raise up onto your toes so that all of your body weight is on your hands and your feet.
  3. Contract your abdominals to keep your torso in a straight line and prevent arching your back or pointing your bottom in the air.
  4. Bend your elbows and lower your chest down to the ground
  5. Once your elbows bend slightly beyond 90 degrees, push off the floor and extend them so that you return to starting position.
  6. That is one rep

Jumping Lunge

  1. Begin with front leg at a 90 degree angle in the squat position and back leg behind you
  2. Jump explosively into the air
  3. Replace your feet in the air moving back leg to front and front leg to back
  4. Go straight into lunge with opposite legs
  5. That is one rep
Loading...