By David Hawkins, Exercise Specialist and Physiotherapist
By now you have hopefully experienced the enjoyment and benefits HIIT has to offer! I would like to round off this series of blogs with another favourite of mine: what I like to call: eights and twelves.
Trapp et al (2008) HIIE Protocol: 8 seconds high intensity: 12s rest x 20 minutes.
In this HIIT workout, the goal is to complete alternating rounds of 8-seconds high intensity exercise, followed by 12-seconds of active recovery, repeated for a total of 20 minutes. In Trapp et al’s (2008) Australian study, the female subjects assigned to the HIIE (High intensity intermittent exercise training, aka HIIT) protocol performed their exercise on a stationary bike that allowed for added resistance to be applied. The active recovery phase (the 12-second intervals) specified the subjects were “just turning the pedals over”, at 20-30 rpm.
As I always recommend, the protocol included a 5-minute warm up and cool down routine (on the stationary bike), in addition to a series of stretches following each session. The intensity and duration of the workouts was also gradually increased throughout the study period, as many subjects were initially unable to complete the entire workout.
The results from this study were very encouraging. Following the 15-week trial, the subjects assigned to the HIIE group lost 6x more body fat than those in the comparison group who performed 40 minutes of steady state cardio, at a constant intensity of 60% of their maximum heart rate (Trapp 2008). These exciting results hopefully provide encouragement for inclusion of this protocol into your current or future exercise routine!
For the full protocol and results, please see: https://www.nature.com/articles/0803781
Personally, I have found this protocol works well on the stationary bike, elliptical cross trainer, rower and with various other exercises, such as jump rope, boxing (8sec vigorous punching: 12sec light, relaxed punching) and battle ropes. Conversely, it has been my experience that this protocol does not work well on a treadmill due to the short interval times and time required to change speed or inclination on the machine.
As recommended in the preceding blogs in this series, please consult with your GP prior to commencing high intensity interval training. It is also recommended that you commence this program only after participating in consistent, regular exercise for approximately 3-6 months. Gradually increase the intensity and duration of your sessions as did the participants in the study discussed.
References: 1Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes (Lond). 2008;32(4):684-691. doi:10.1038/sj.ijo.0803781
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