Advanced Interval Training Program (HIIT)
Be warned, this is a tough routine! This is how I suggest you perform your HIIT training. There are many variations of it, but I will show you ways I perform it. Remember, it has to be intense to get the most of out it. You should be extremely tired when you are done. If you find you are able to perform it for 20 minutes on your first try and your not an elite athlete, you are not performing it with enough intensity.
If you are ready for the advanced interval training, or HIIT, then this is the program for you. Perform a 5 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.
I find it better to perform this on a stationary bike or Stairmaster when you first start since there is less risk of injury due to falling.
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.
Perform this training 3 to 5 times a week, for 5 to 20 minutes depending on your ability.
This is what i do
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