04 PICK A PRO­TO­COL

Got an aim and staked out a cor­ner of the gym for your­self? Go for it

Men's Fitness - - Features | Hiit -

BE­GIN­NER TIM­MONS METHOD

De­vel­oped by a team at Lough­bor­ough Uni­ver­sity, this one’s en­try level. Do 20 sec­onds of all-out work, fol­lowed by two min­utes of ac­tive re­cov­ery (walk­ing/free­wheel­ing will do) or com­plete rest. Re­peat three times, and you’re done.

IN­TER­ME­DI­ATE 10 20

Also known as “re­verse Ta­bata”, this dou­bles the rest and re­duces the work in­ter­vals to shift the fo­cus to anaer­o­bic fit­ness. Use it if you’re aim­ing for power pro­duc­tion, or if you don’t have the fit­ness for an all-out Ta­bata. Warm up for ten min­utes, then do six to eight rounds.

AD­VANCED 10 20 30

Now things get com­pli­cated. In this plan, you’ll do five “blocks” of work, made up of 30 sec­onds at 30% in­ten­sity, 20 sec­onds at 60% and ten sec­onds all-out. Re­sult? Lots of vol­ume, at man­age­able in­ten­sity.

NASTY TA­BATA

The most fa­mous HIIT pro­to­col is ideal for in­creas­ing V02 max – as long as you do it right. Twenty sec­onds of all-out work, fol­lowed by ten sec­onds of rest, re­peated eight times, im­proved en­durance as much as 30 min­utes of steady-state car­dio in a Queen’s Uni­ver­sity study. The key is keep­ing in­ten­sity high – if you can talk dur­ing the ses­sion, you’re get­ting it wrong.

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