Let's start with this one statement. There is no specific formula to HIIT.
High Intensity Interval Training = HIIT
If you've done a boot camp, tabata, kickboxing group classes there are pieces of this integrated into the preset activities.
NOW THE Accepted Practice
Depending on one's level of cardiovascular development, the moderate-level intensity can be as slow as walking. Now the following example may sound similar if you were ever involved in sports, pre season sprinting around the field or court, don't flash back. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging repeated to failure.
The entire HIIT session may last between forty and thirty minutes, meaning that it is considered to be a way to maximize a workout that is limited by time constraints. Use of a clock or timer is recommended to keep accurate times, the number of rounds, and intensity.
HIIT exercise sessions generally consist of a warm up period followed by repetitions of high-intensity exercises separated by medium intensity exercises for active recovery, then a cool down period.
Now keeping all that in mind, lets roll with some exercises instead of the straight cardio model.
ASF AX HIIT Program
One of the best ways to train and get a good all around workout, all while improve strength, burning fat and helping improve cardio, is circuit training. The AX Program is an easy to follow, 4 day a week program that will help you accomplish your personal health and fitness goals.
Kickstart your week with this head-to-toe full body circuit. It'll get you stretched, sweating and ready to conquer the rest of the week. Remember to treat them as rounds, each rep and that it's all about quality and control, don't rush thru it do it right and you're efficiency will improve with time.
20 Hill Climbers
10 Narrow Push Ups
5 Chin Ups
10 Box Jumps
45 Sec Plank
Complete 4 rounds and time each round! Then you have a progress note going into net time!