High Intensity Interval Training (HITT)

PARKFIT is largely based around INTERVALS! Read on to find out more 🙂

High-Intensity Interval Training (HIIT)

Interval training = high-intensity bursts of exercise followed by low-intensity exercise

Some example of Intervals for you to try out 🙂

For each interval sessions include:

3 – 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)

3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)


Interval Variation I: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)

Interval Variation II: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you’ll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 30 seconds high intensity, 1 minute low intensity

2. 45 seconds high intensity, 1 minute low intensity

3. 60 seconds high intensity, 1 minute low intensity

4. 90 seconds high intensity, 1 minute low intensity

5. 60 seconds high intensity, 1 minute low intensity

6. 45 seconds high intensity, 1 minute low intensity

7. 30 seconds high intensity


Interval Variation III – Hill Sprints

This can be carried out on a treadmill or find a hill which is challenging and you can run up at high intensity and jog back down.

Eg, 8 x 1 min Hill Sprints with 1 min recovery for each hill sprint.

Pyramid Hill Sprints – as above but with a hill incline. For the pyramid, choose to change the incline for each interval or to have an incline throughout and increase the speed.



Get more for less! Intervals can allow you to get more from your workout in less the time. High-intensity interval training (HIIT) helps you do that by improving your current fitness level in short sessions, working to increase your metabolism and cutting your workout sessions to a fraction of the time.

Interval training alternates high-intensity bursts of exercise with periods of low-intensity exercise, or active rest. HIIT requires you to raise your heart rates to 85% or more of its maximum capacity. You can calculate your maximum heart rate by subtracting your age from 220. Multiply that by .85 (85 percent) and you have your target heart rate. That ensures that you burn maximum calories during your workout, as well as maximum calories in the hours following.

During HIIT, your body consumes more oxygen than when you do slower, longer-distance exercise. The increase in oxygen, in turn, increases your post-exercise metabolism.

Research shows one session of HIIT can burn calories for 1.5 to 24 hours after you’ve finished. To put it simply, HIIT gives you the same fat loss, increased oxygen consumption and improved anaerobic capacity benefits in less time.

If you usually do steady-state cardio, like walking on the treadmill at the same pace for 45 minutes, have a go at walking for 30 minutes and introducing interval training with increasing the speed for a 30 seconds to 60 seconds then reducing the speed for 60 seconds. This can get you the same results in less time by spiking your heart rate higher than usual. That blasts more fat and calories with the same cardiovascular benefits, but also gives you an extra burn all day long.

If you have not done any Interval training before then ask Kirsty for more details and always check with your GP if you are starting out on a fitness program or starting to increase intensity.







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