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  • By now you are probably no stranger to HIIT workout trends and the vast amount of benefits that go along with this type of regimen. If you are interested in making HIIT an integral part of your workout but are left wondering where to start, we have the inside scoop! StairMaster High Intensity Product Specialist, Jake Petersen, aka “HIIT Ninja” walks you through a successful class structure by incorporating a variety of workout protocols, such as work/rest intervals. Check out the video below and get started designing your HIIT class today!

    #1 Traditional Work/Rest Intervals

    (There is a fixed time members work and a fixed time member rest)

    #2 Fixed Work

    (For the entire workout there are tasks that need to be performed and the score for the workout is the total time it takes members to www.jgzr.netplete the tasks)

    #3 Fixed Time

    (Members get a fixed amount of time and their score is the amount of work they are able to www.jgzr.netplete in that time period)

    #4 Every Minute on the Minute

    (A variation of work/rest but dedicate one minute to specific tasks for the entire workout)

    Work/Rest Interval Example:

    This is a more traditional HIIT style workout structure. You have a fixed amount of time to work and a fixed amount of time to rest. The time can be varied but a really good example to use is a traditional Tabata.

    A Tabata is 20 seconds of work followed by 10 seconds of rest, and it’s 8 rounds. So the total workout is 4 minutes. Our rewww.jgzr.netmendation is to structure most of HIIT workouts about 20 minutes long so one way to achieve this is to offer a Tabata with a specific exercise, have members rest for 3-4 minutes followed by another Tabata.

    In a Tabata, the rest intervals are really small www.jgzr.netpared to the work intervals and many facilities that offer the traditional HIIT workouts will instruct a 1:1 work/rest ratio. Studies show that to get the best recovery benefit it is better to offer a 1:3 work/rest ratio. So you can offer a Tabata, have members build up their rest period and then do another Tabata.

    Another example of a work/rest interval could be a simple 1 min on, 2-3 mins off. Members could do a simulated sled push on the HIITMill for 1 min and then rest for 2-3 mins. This could be set up with 3 different team members so 2 people are resting while the other person is working. You can also set it up so the other team members are doing what we call “active recovery” which we use like walking on the HIITMill or a light task that will keep members moving but doesn’t spike up their heartrate as they go through their recovery phases.

    We hope these tips will help you provide more variety in your next HIIT workout. We base our StairMaster HIIT program on a very simple, easy to follow, science-based program that accounts for the amount of available equipment at the facility, member base (how many people that will be there), scaling options for the different exercise, different workout protocols (as described above) and instructions on the different exercises and how to perform them properly. We go over all the different moves that are available on the HIITMill / HIITMill X, and how the BoxMaster, AirFit and AirFit UB can all be included to deliver one hell of a workout.

    Looking for more information on HIIT programming and how to incorporate it in your facility? Contact one of our HIIT Specialists today!

    Host A HIIT Training

  • 北京下周气温屡破冰点 空气质量“小清新” 2019-10-07
  • 郁霞秋代表:乡村振兴战略让村民有了底气 2019-10-07
  • 为了人民重托——记政府工作报告起草 2019-10-01
  • 能够解决人人上大学的愿望与大学毕业生严重过剩矛盾的人才是真正的高人。 2019-10-01
  • “网络党课”第二课 杨禹《为美好生活而奋斗》 2019-09-26
  • 朝阳消防联合快递行业开展消防安全宣传培训系列活动 2019-09-26
  • 徕卡M10限量版外观曝光-热门标签-华商网数码 2019-09-22
  • 取消加分,让奥赛回归学科特长本质 2019-09-22
  • 国家开发银行获第十二届人民企业社会责任奖年度企业奖 2019-09-07
  • 北斗星基导航“中国精度”运营三周年用户超5万 2019-09-01
  • 超励志的新疆小伙艾山江弹唱《南山南》 2019-08-30
  • 围绕基本解决执行难问题建言献策 2019-08-30
  • 回复@不能这样啊:又钓出一个老蚕! 2019-08-26
  • 绍兴印染布质量比对成果发布 部分指标国际领先 2019-08-25
  • 光明日报:非遗传承关键要吸引年轻人 2019-08-23
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