HIIT Workouts: Recent Episodes
Stefanie
Exercise Physiologist from QSMC Stefanie Court designs and guides high intensity interval training sessions.
This is Week Two of a nine week progressive running program. Complete this session 3 times in Week 2, ensuring at least one rest day between runs.
Week Two = 5 mins Warm Up (walk + stretches; hammy sweeps, quad stretches and marching) + 6 x 1 min 30s easy jog / 2 mins walk + 5 mins cool down/ walk.
Music:
Children by Robert Miles
E by Drunkenmunky
Cusp by Seven Lions
What Do You Mean? by Justin Bieber
First described by the Japanese scientist Izumi Tabata in 1996, the protocol consisted of eight, 20-second all-out exercise bouts followed by 10 seconds of rest for a total of 4 minutes of exercise. The study found that HIIT improved aerobic capacity to a similar degree as moderate-intensity continuous training, but also resulted in a 28% increase in anaerobic capacity.
Music:
Jumpin' by Liberty X
Granite by Pendulum
Hypnotic by Sublime Summer
A Deeper Love by Aretha Franklin
This is Week One of a nine week progressive running program. Complete this session 3 times in Week 1, ensuring at least one rest day between runs.
Week one = 5 min warm up + 8 x 1 min easy jog, 1min 30s walk + 5 min cool down/ walk
Music:
Real Good Feeling by Gate Crow Cross Lasso
You've Got To Let Go If You Want To Be Free by Disclosure x Zedd
Burning by Chase & Status feat. Cocoa Tea
Gopher Mambo by Leandro Da Silva
So Close (feat. Georgia Ku) by NOTD, Felix Jaehn & Captain Cuts
A few warm up drills then 5 x 20s sprints, 4 x 30s sprints then 3 x 40s sprints, finishing with a cool down.
Music:
In a moment by Lee Mvtthews feat. Watson
Good Enough by Koven
I Would Do Anything by Tasadi & Sarah de Warren
Hena by Into Blank
Unreal by T & Sugah feat. Ayve
Bongo Cha Cha Cha by Goodboys