The word HIIT is not unknown to most athletes who have done a little research in the world of training methods. These four letters are the acronym for High Intensity Interval Training. High intensity interval training. It has its origin in Peter Coe, who in the 1970s trained his son with this method. Peter Coe made Sebastian run in series of sprints of 200 meters, between which he rested only 30 seconds.

To this day, the Peter Coe method is still used in many athletic workouts, maintaining this same structure. In addition, a whole series of types of HIIT have emerged such as the Tabata method or the Timmons that you will be interested in knowing. Keep reading!

What are HIIT workouts and which ones can we find?

The HIIT workouts are based on alternating series or stages of high intensity training with small recovery periods. These rest periods, which are of short duration, do not allow a full recovery of the pulsations. In this way, we work with very demanding exercises that report great benefits in a very short time.

High intensity training systems are more than proven effective today. For this reason, there are many athletes and coaches who incorporate them into their routines. One of its main benefits, without going any further, is its great ability to burn fat. However, there are many types of high intensity training, and while HIIT is the best known, a few more are worth checking out.

Over time, HIIT has adapted in many ways, but the important thing about the system is to alternate short intervals of maximum intensity, with others of short recoveries or with low intensity exercises. Its main benefits are the ability to eliminate subcutaneous fat and its increase in VO2Max.

Of course, it must be remembered that these training methods are very demanding. Therefore, they are not recommended for beginners or people with obesity or heart problems.

1. Tabata method

The Tabata method was created by the researcher and skating coach Izumi Tabata in 1996. His method was created seeking to optimize HIIT to further improve the increase in VO2Max. To do this, he designed a routine that consists of alternating 8 series of 20 seconds at maximum intensity with only 10 seconds of rest between them. Discover the differences between HIIT and Tabata and how you can lose weight by practicing Tabata every week.

2. Little-Gibala method

Developed in 2009, this type of high intensity training is created for non-professional athletes. Your routines should be done three times a week. In them, between 8 and 12 sets of maximum intensity are carried out for 60 seconds, followed by a 75-second rest. There is a less demanding version in which the intensity is reduced a little and the recovery period is 60 seconds.

3. Timmons method

This is an especially short duration high intensity training method, as it has only 3 sets or cycles of maximum intensity for 20 seconds, with 2 minutes of rest at low or medium intensity. It is prepared to be practiced 3 times a week, providing some benefits in exchange for a very short time of maximum intensity.

4. Descending ladder method

In this method, you work with series that start with a certain duration, which decreases with each subsequent repetition. For example, we could do a series of 50 seconds of push-ups, rest for 20 seconds and continue with another series of 40 seconds, rest, and then one of 30 … and so on until we reach a final series of 10 seconds.

The number of series can be increased or decreased depending on the physical form and the specific exercise. The idea is to reach the last always to the limit.

5. Cross fit

The cross fit , well known today, is also a kind of high – intensity training. In it, we work with exercises of high intensity that seek to reproduce functional movements, combining them with typical exercises of gymnastics or weightlifting, among others. Its popularity is due to the wide variety of exercises it offers, although its high requirements make it not recommended for beginners in low shape.