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Intermediate HIIT After six weeks on the program you will all be familiar with HIIT, so you will now be able to progress to the Advanced level. Alternately, if you have been exercising for about a month or two, or are healthy and fit, then you can try some intermediate interval training. A good intermediate interval training program could consist of a jog-run program. You can warm-up with a five minute jog and then run for 1 minute, and then back to jogging for 1 minute, and repeat until you reach the program target time. When you run, you don't need to sprint, but a good run is what you are looking for. If you want to add more intensity you can do a 30/30 split of a 30 second jog and a 30 second run. Or a 30 second jog and a 1 minute run. Advanced HIIT If you are ready for the advanced interval training, or HIIT, then this is the program for you. Perform a 3 minute warm-up and then perform an all out sprint for as long as you can and then back to a jog for 1 minute and than another sprint, repeat for as many times a possible. At first you will be lucky to get past 5 minutes total after the warm-up. You can also perform a 30 second jog and all out sprint to increase the intensity. To really increase the intensity, find some hills. Some other variations would be to perform the all out sprint and than back to a jog again until you are ready to perform another sprint. Although not as intense as the other ways, it is a good way to get used to the program. |
