In the spirit of Project Swole’s recent focus on HIIT training, Jim Stoppani, PhD, Senior Science Editor for Muscle & Fitness Magazine and author of Encyclopedia of Muscle & Strength teaches you how to maximize the benefits of high intensity interval training (HIIT).
Some of his ideas differ from what my research and experience has turned up in my post describing how to use HIIT, but the video is still a great tutorial with some exercise examples.
One difference you might notice, is that Stoppani advocates a 2:1 interval to rest ratio, while my research shows a 1:9, 1:6, and 1:3 interval to rest ratios are optimal.
His ratio would mean 2 minutes of sprints to 1 minute of rest, while my ratio would mean 20 seconds of sprints to 60 seconds of rest for an intermediate HIIT routine.
While I am sure Stoppani is an intelligent guy, I still definitely favor more rest as it helps your energy systems to recover when you are truly training at maximal intensity.
In any case, watch this video. It’s great.