H.I.I.T. The Ground Running

H.I.I.T. The Ground Running

By Michael Schuerman

Do you often get board of your cardiovascular routines? In all my years as fitness professional I’ve never come across a person who is dying to get on the treadmill for an hour or more. Unless of course it’s the casual reader who get’s their book time in at the gym. There is a reason the once loved piece of cardio equipment has earned the nickname the “dreadmill”.  It’s boring, you’ve “been there, done that”, and maybe not seen the results you ultimately desired.

I want to introduce you to a cardiovascular routine called H.I.I.T., which stands for High Intensity Interval Training. This concept may not be new to most, as it has gained major popularity over the years. But if you haven’t heard of it, well then you have a nice surprise coming your way. I’m going to revolutionize your cardio routine and cut your time from 1 hour to 20 minutes, yes 20 minutes.  I’m not a huge endorser of running for long distances as a health benefit, unless of course you’re an avid marathoner or tri-athlete. In fact, I’d recommend running a very minimal amount of time as possible.

So why try the H.I.I.T. method? Well for starters it helps you retain lean muscle you need for burning calories all day long. Basically after a warm up you sprint for 1 min, then jog for 2 mins then go back to sprinting, then running and so on and so on for 20 mins. The more fit you become the longer and faster you will be sprinting, but you always stick to 20 mins, no more.

Because it only takes 20 mins, you will not feel as tired as if you were running for an hour, but you will have burned off the same amount of calories. HIIT should be done 2-3 times a week. Remember to warm up and cool down. And if you’re lifting weights do your lifting 1st.

Don’t do any exercise before eating breakfast, this exercise is high intensity and you may get dizzy and pass out if your not well fueled.

VERY IMPORTANT – Take it slow, it’s much harder than it sounds.

H.I.I.T Program Ideas (I will be posting some in depth programs in the coming weeks)

warm up= (slowly building your heart rate to 130-150)
cool down= (bringing your heart rate down to 110-130)

s= sprinting (fast enough to last only 1min)
r=running (fast enough to last only 3mins)
w= walking (at a pace to keep your heart rate high-swinging your arms)

Beginners – run, sprint, walk

Beginners – run, sprint, walk
warm up
r-2min
s-1min
w-3min
r-1min
s-1min
w-3min
r-2min
w-2min
r-2min
w-2min
cool down

intermediate – sprint, walk
warm up
r-2min
s-1min
w-1min
s-1min
w-1min ………….continue 1min walk and 1min sprint for 20mins

advanced – sprint, run
warm up
r-3min
s-1min
r-2min
s-1min
r-1min………………..continue 1min run, 1min sprint for 20min.

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