The biggest problem people have with HIIT (high intensity interval training) is that they’re not always… a) working hard enough during the sprint phase and b) resting enough during the rest phase.

The goal with interval training (for fat loss) is to get your heart rate up to 85-95% of your maximum, this will speed up your metabolism for up to 24 hours after your workout through E.P.O.C (excess post-exercise oxygen consumption).

Generally – the faster you sprint – the higher the E.P.O.C – the more calories you’ll burn after your workout – the more fat you’ll lose.

So the problem is if you’re not sprinting fast enough your heart rate won’t reach 85-95% of it’s maximum and you won’t get the full benefit from interval training.

Plus if you don’t rest enough during the rest phase, you’re unable to sprint as fast enough during the sprint phase.

I find the best way of doing interval training is using a heart rate monitor instead of time to determine rest and work ratios i.e. 10 seconds of rest for every 10 seconds of work.

You know if your heart rate isn’t reaching 85-95% of its maximum you have to work harder and you can accurately gage if you’ve had enough rest during sprints.

Interval Training Done the Right Way…

My favorite way for working out your maximum heart rate is using a rowing machine.

Wearing a heart rate monitor set the rowing machine for 1000 meters, row the first 500 meters at 50% of your fastest speed, then on the 500 meter mark sprint as fast as possible.

Straight after you finish your sprint check your hear rate monitor, this will give you a good idea of your maximum heart rate.

Interval training can be done anywhere, running/cycling in the park, swimming in the pool, on any type of cardio equipment in the gym. Personally I prefer to run.

Start off your workout with a 3 minute dynamic warm up, then walk, row or cycle briskly for 2 minutes.

Sprint as fast as possible for 1 minute (ensuring your heart reaches 85-95%), then rest until your heart rate drops down to 2/3rds of your maximum.

Repeat for 10 – 20 minutes (depending on your level of fitness), as you become fitter your heart rate will recover faster decreasing your rest periods and making it harder.

Warm down for 5 mins and stretch.

Let me know how you get on.

Train hard!

Dan Clay.

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney