Interesting article with a good summary of mainstream HIIT method...with of course Tabata training!
Extract:
TAILOR-MADE WORKOUTS
Tabata:
Named after the Japanese professor Izumi Tabata, who conducted a 1996
study into the effect of interval training on Olympic speed skaters,
Tabata is a single-activity workout with on-off periods – 20 seconds of
high-intensity activity, and as many reps as possible, followed by 10
seconds of rest for a total of four minutes.
Sample
workout: For cardio, start with a three-minute warm-up, then sprint for
20 seconds, walk for 10 seconds, and repeat for a total of eight
intervals. For full-body, after warming up try a killer set of full
burpees.
The LIttle Method: Developed
by doctors Jonathan Little and Martin Gibala in 2009, this involves
HIIT workouts at 95 per cent peak oxygen uptake with 60 seconds of high
intensity followed by 75 seconds at low intensity for 12 cycles and a
total of 27 minutes.
Sample workout:
Start with a three-minute warm-up then cycle for 60 seconds as fast as
possible and at maximum resistance followed by 75 seconds of slow
cycling at reduced intensity. Repeat the high/low cycle for the full 27
minutes.
Turbulence training:
The brainchild of certified strength and conditioning specialist Craig
Ballantyne, this focuses on a combination of strength and cardio
training using eight-repetition weight-training sets alternated with
one- to two-minute cardio sets for a maximum of 45 minutes.
Sample
workout: Start with a five-minute warm-up followed by an eight-rep set
of any preferred weights move, such as a dumbbell split squat, followed
by one minute of mountain climbers for up to 45 minutes.
Seven-minute workout: A fitness craze that debuted in mid-2013, thanks to an article in the New York Times, this workout was first published in the American College of Sports Medicine’s Health & Fitness Journal and
features a set series of 12 30-second exercises, with 10 seconds’ rest
between each, and simply requires a wall, a chair and your own body
weight.
The workout: After warming up,
it’s 30 seconds on/10 seconds off of jumping jacks, wall sits, push-ups,
crunches, chair step-ups, squats, triceps dips, plank, high knees,
lunges, rotating push-ups and side plank. Repeat the circuit two or
three times for a longer workout if required.
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