Sample HITT Traning

• Due to the short duration of most intervals, heart rate does not give an accurate measure of intensity and trainees will have to subjectively estimate intensity level. Recovery intervals should be under 60 % Maximum Heart Rate (MHR). High intensity intervals should be at 75 – 85% MHR for beginners, up to 95% MHR for more advanced.

• LSD = Long Slow Distance (at least 40 min)

• Cycle = Number of times through high and low intensity period

• Always warm-up and cool down for 3 - 5 minutes before and after HIIT workouts.

• For optimum fat loss, workouts could occur within 30 minutes after wake-up, on an empty stomach.

• You may want to wait up to 1 hour after morning (cardio) workout before eating to maximize fat loss / burn.

• IF YOU EXPERIENCE ANY DIZZINESS, CHEST PAIN, NAUSEA OR SHORTNESS OF BREATH, DISCONTINUE EXERCISE IMMEDIATELY.

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