High Intensity Interval Training

Less Fat More Muscle has previously written about the benefits of High Intensity Interval Training. The latest research being conducted across the globe suggests that the benefits of High Intensity Interval Training (HIIT) are even better!

High Intensity Interval Training protocol

Here’s a few quotes from some of the latest research being conducted:

    • Professor Jamie Timmons

      Our study shows that by doing the right type of training – intensive for very short periods – it is plausible for young, and most probably middle-aged, adults to reduce their future risk of developing diabetes without spending five to six hours each week involved in exercise programmes….

      The key, is to do four 30-second sprints on an exercise bike at your maximum effort, with short rests in between bursts. The whole thing should take about four minutes. Doing this, even just twice a week, will bring clear benefits.

    • Dr Chris Shaw and Sam Shepherd
    • Three minutes of intense exercise, three times a week, is equivalent to five one-hour sessions according to research at the University of Birmingham’s School of Sport and Exercise Sciences, offering hope for people too busy to find the time to work out.

      Our previous research shows that repeated 30-second bouts of intense exercise three times per week in 20-minute sessions, elicits the same improvements in physical health and fitness, as performing 60 minutes of moderate exercise five times per week. Therefore, the total time commitment for exercise can be reduced from five hours to only one hour per week, yielding the same health and fitness benefits.

The video below is an excerpt from the BBC’s The Truth About Exercise.

Less Fat More Muscle High Intensity Interval Training Workouts

Less Fat More Muscle has put together a list of High Intensity Interval Training (HIIT) protocols:

Timmons HIIT Protocol

  • This is the HIIT protocol suggested by Dr Jamie Timmons in the video above. Repeat this protocol 3 x times per week.
  • Recommended Exercise/Equipment: Stationery bicycle or elliptical trainer
  • Warm Up: 2mins at easy pace
  • Interval Protocol: 20sec at maximum intensity followed by 2mins of recovery at easy pace. Repeat 2 more times for a total of three intervals.
  • Cool Down: 2mins at easy pace

Tabata HIIT Protocol

  • This is the HIIT protocol from a 1996 study by Izumi Tabata. In the study, participants repeated this protocol 5 x times per week. Given some of the more recent research in this field, this frequency of training might not be necessary to achieve the majority of the benefits.
  • Recommended Exercise/Equipment: Stationery bicycle or elliptical trainer
  • Warm Up: 2mins at easy pace
  • Interval Protocol: 20sec at maximum intensity followed by 10sec of rest repeated continuously for 4mins (total of 8 intervals).
  • Cool Down: 2mins at easy pace

Little HIIT Protocol

  • This is the HIIT protocol from a 2009 study by Johnathan Little. In the study, participants repeated this protocol 3 x times per week.
  • Recommended Exercise/Equipment: Stationery bicycle or elliptical trainer
  • Warm Up: 3mins at easy pace
  • Interval Protocol: 60sec at maximum intensity followed by 75sec of recovery repeated for 8-12 intervals.
  • Cool Down: 3mins at easy pace

Trapp HIIT Protocol

  • This is the HIIT protocol from a 2007 study lead by Gail Trapp. In the study, participants repeated this protocol 3 x times per week.
  • Recommended Exercise/Equipment: Stationery bicycle or elliptical trainer
  • Warm Up: 5mins at easy pace
  • Interval Protocol: 8sec at maximum intensity followed by 12sec of rest repeated continuously for 20mins.
  • Cool Down: 5mins at easy pace

Conclusion

All of the protocols above are based on sound scientific research…a nice change to an industry that is completely overcrowded by ‘bro-science’. Give any of these workouts a try and enjoy the benefits – and remember not only does HIIT offer better improvements in VO2 Max, insulin sensitivity, fat loss, and anaerobic capacity than long, steady state cardio….you save time too. And of course don’t forget to drop us a comment and let us know your thoughts.