HIIT high intensity training sessions

El HIIT (of English High Intensity Interval Training) or high intensity interval training it is a training method that alternates high intensity exercises with short periods of rest at a lower intensity.

These sessions involve a good warm-up given that we are going to work at high intensity. Subsequently, the main part of the training that usually has a Average duration of 20 minutes in which 2: 1 or 1: 1 alternates work with rest.

This means that if you perform 30 seconds of work at high intensity, you recover 15 or 30 seconds at low-medium intensity. Once you finish the main part, use 5 minutes to lower the beats and stretch.

We propose two routines based on the Tábata method to start this training method:

Initiation (20 seconds work, 10 seconds rest)

• Squatting
• Pushups
• Elevate heels to the gluteus
• abdominal
• Side squat
• Standing touching foot with opposite hand
• Skipping on the site
• Bimini

Advanced (40 seconds work, 20 seconds rest)

• Squat with jump
• Burpee
• Jumping jack
• Tricep flexes
• Iron with lateral openings
• Stride with jump on site
• Jumps + boxing
• Jumping jack in iron position (separates and joins the legs with a small jump)

According to advances in your workouts you will be able to lengthen the time of work and the difficulty of the exercises, but do not forget that it is always better that you do it under the supervision of professionals.

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Club Trikatlón Tres Cantos Sports Director

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer