HIIT - 30 s workouts

HIIT in 30 second blocks

A HIIT workout involves short bursts of activity (about 20 seconds) followed by short periods of rest (20 to 40 seconds) and repeated for 10 to 20 minutes. 

Here is a HIIT format, in which you do not exercise for a set time but rather you complete a set number of repetitions in 30 second blocks. 

For example, 5 repetitions and then rest until 30 seconds is up and then start again.

Benefits of HIIT

A HIIT workout should be intense and with minimum rest between sets. This will push your muscles close to anaerobiosis which is the objective of HIIT. 

Pushing your muscles close to anaerobiosis and will force your aerobic oxidative and your glucose uptake systems to become more efficient.

With an appropriately designed exercise, building strength, muscular endurance and cardiorespiratory fitness can be achieved within a HIIT session.

Building a 30 second HIIT workout 

You can build your own routine, depending on your level of fitness, the equipment you have access to and how much time you have to exercise. 

For example, you could perform 5 exercises on a chest press or leg press machine at 30 second intervals and repeat this exercise for 10 minutes. Alternatively, 5 pushups or 10 jumping jacks for 10 minutes. For resistance exercises, limit the number of repetitions to 5 so that you do not rush through the repetitions. For aerobic exercises, perform 10 repetitions to ensure create sufficient intensity. If you are a beginner, 5 repetitions per cycle is sufficient.

After 10 or 15 minutes, you will be exhausted. You can rest and when you are ready, you could start again on the same exercise or move on to another exercise.

Examples


Round Exercise Time (min)  Repetitions per 30s Total reps
1 Chest press machine/ free weights 10  5 100
2Pull down lats 10 5 100
3 Jumping jacks 10 10 200
Total 30 400

Another example (which I recently asked my trainee to follow):

Round Exercise Time (min)  Repetitions per 30s Total reps
1 Slam ball (7kg): slam and press 10  5 100
2Kettlebell (12 kg) swing 10 5 100
3Pec deck fly (9 kg) 10 5 100
Total 30 300

My workout

Here is an example of a 30 second HIIT workout using 20 kg kettlebells and a 6 kg slam ball. 

In this workout, I started heavy with 40 kg kettlebell rows and then worked down to lighter weights (20 kg kettlebell swings and 6 kg medicine ball Hay balers).  This workout will work your upper back, your posterior chain and your obliques and deltoids as well as give a intense workout of your cardiorespiratory system.

Round Exercise Time (min)
 Repetitions per 30s Total reps
1 Double 20kg rows 15 5 150
2 20kg swings 10 10 200
3 6kg Hay balers alternating sides 10 5 100
Total 35 450


Timer

You do need a timer. I use the Android version of Tabata Timer

(https://play.google.com/store/apps/details?id=com.simplevision.workout.tabata)

It is a very easy to use app and it is free.



Advice

Do consult with your medical professional before embarking on a rigorous exercise program. 


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