High Intensity Interval Training Routines For Beginners
I have two main goals over the coming 12 months and those are a) bulk up and b) lose the belly fat. Trouble is, with many bulking programs and routines out there designed specifically to add mass, they fall short on the need to reduce body fat. Luckily Matt has got me into the thought process and application of interval training and with that in mind (and as I am a beginner at this too) I decided to share my current high intensity interval training routine with you all!
First, let me tell you that I have heard of this kind of training before but never actually implemented it in any of my previous failed efforts to get fit. For those not in the know, here is a breif description from good ol’ Wikipedia:
Interval training is a type of physical training that involves bursts of high-intensity work interspersed with periods of recovery. The high-intensity periods are typically at or close to near-maximum exertion, while the recovery periods may involve either complete rest or activity of lower intensity.
Interval training can refer to organization of any cardiovascular workout (e.g. cycling, running, rowing, etc.), and is prominent in many sports’ training. It is a technique particularly employed by runners, but athletes from several backgrounds have been known to use this type of training.
My High Intensity Interval Training Routine
You want to give maximum effort for each high intensity interval, kinda like this gent! Courtesy - http://lifelogic.co.uk
Now you are up to speed, I can tell you my own high intensity interval training (HIIT) routine. Take this routine as your own, copy it, steel it, claim you created it. I dont mind, as long as you are dedicated in doing it and get off your butt and try this you will have my eternal respect.
Okay first of all you are going to choose which part of your body you are going to focus on for the interval training. I find that if I have worked my upper body in the gym the day before I tend to either do this on a bike or simply do sprints with jogs (lower body). Of course, when I worked my legs on the previous day I will do this interval training the next with a rowing machine (upper body).
To understand what I mean by this, check out the daily bullets below that simplify my current routine:
- M – Upper Body Gym Workout
- T – Lower Body HIIT (example: jogging/sprinting or bike)
- W – Lower Body Gym Workout
- T – Upper Body HIIT (example: rowing machine)
- F – Upper Body Gym Workout
- S – Lower Body HIIT (example: jogging/sprinting or bike)
- S – Rest
In terms of the routine itself, for a beginner you are going to want to do low intensity movement for 90 seconds then once those 90 seconds are done, go hell for leather for 30 seconds. You need to do this for 20 minutes max.
If you get to 20 minutes and feel you have more in the tank to keep going, that means you never worked hard enough. You need to be completly exausted by the end of the 20, to the point where the thought of doing more is about as welcome as a Jew in 1940′s Nazi Germany.
Now of course, as time goes by and you start doing these high intensity interval training routines, you will naturally get better at it and your body will get use to the extreme conditions you are putting it under. When this happens, simply play with the durations used for low intensity and high intensity. What I mean by this is instead of the 90 low 30 high ratio mentioned above, be a bit daring and try 60 low 30 high. Giving you less rest time between high intensity sprints or rows.
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