PAHFIT 2
(H.I.I.T) HIGH-
INTENSITY
INTERVAL
TRAINING:
TABATA XERCISE
Learning Objectives
01 02 03
• Develop essential movement Apply methods of monitoring and Participate in physical activities
skills in the application of adjusting exertion levels in H.I.I.T designed to enhance and maintain
TABATA exercise program fitness
WHAT IS A H.I.I.T WORKOUT?
What is h.i.i.t workout?
• HIIT is an acronym for High-Intensity Interval
Training. As the name suggests, HIIT workouts are
very intense, and the rest periods are done using
strict intervals.
• To simplify it, a hit workout incorporates full-body,
compound exercises, typically bodyweight-only,
which are done in short, intense bursts, at nearly
one hundred percent of your max effort, followed
by short, sometimes active rest.
What is h.i.i.t workout?
• HIIT workouts can use various work to rest
structures, but the work time will rarely go over
30-40 seconds per set, as it is extremely difficult
to go all out for more than that, not to mention,
maintain that same effort over the length of the
workout, which can range from 4-10 minutes.
What is h.i.i.t workout?
• Consider HIIT an umbrella of all sorts of high-
intensity, interval-based workouts. Often,
though, typical HIIT workouts have intervals of
two to three minutes and duration of between 20
and 40 minutes of complete work,
• TABATA is really just one specific type of HIIT
workout.
TYPES OF H.I.I.T
WORKOUTS:
• TA B ATA
• probably the most famous HIIT protocol. It
involves one full body exercise, done for
20 seconds at max effort, interspersed with
a brief 10 seconds recovery. TABATA
workouts typically last 4-10 minutes. So if
it was a 10-minute Tabata workout, you’d
have done 20 sets, which is 6.6 minutes of
work.
• TA B ATA
• ·This two-to-one work-to-rest ratio is what
makes Tabata famous. It's designed to elevate
your heart rate to a high ANAEROBIC
ZONE and give the body just a short window
to recover. Basically, by pushing your body
into the anaerobic zone (meaning it has to
work too hard to use oxygen for fuel), you
burn more calories both during and after your
workout.
2. Sprints
Sprint HIIT workouts are very straightforward.
There are three easy ways to go about it.
• A) 8-second sprint followed by 12 seconds
of jogging. Do this for 10-20 mins.
• B) 30-second sprint followed by 4 min
run. Do this for 18-30 mins.
• C) Tempo run: 40-yard sprint, walk back
to the starting line, and repeat as soon as
you reach the line. Do this for 10-15 mins.
• By definition, sprinting is running at
full speed, which means you will be
giving it your max effort at every
sprint.
• Make sure to warm up with dynamic stretches
and a few laps before doing sprints/HIIT.
Moreover, start your first sprint at 80% and
work your way up to 90-100%. If not, you are at
risk of an injury like a pulled hamstring.
3. 15/35, 20/40, 30/30
You can structure your work to rest ratio in various way. Just
make sure you can give it max effort each set. So, you could do
workouts that use 15 seconds work, 35 seconds rest or 20
seconds work, 40 seconds rest or 30 seconds work, 30 second
rest. This is good for beginners.
3. 15/35, 20/40, 30/30
• For more advanced fitness levels, you could do 40/20 (40
seconds work, 20 seconds rest).
• For these kinds of workouts, you can do circuits of various
HIIT exercises or just one exercise. It's up to you!
HIIT BENEFITS • . Burn a lot of calories in a short time.
• High metabolic rate hours after exercising (which
also helps increase overall metabolism).
• .Lose fat without losing muscle (can even gain
muscle using HIIT while cutting weight if you eat a
high-protein diet).
• Improves oxygen consumption and blood flow to
muscles.
• Reduces resting heart rate.
• Reduces blood pressure (mainly for those who are
overweight).
• Lowers blood sugar levels (great for people with
type 2 diabetes).
• Other benefits are: HIIT workouts are efficient, they
can be done anywhere, and they don’t require any
equipment. If you are short on time but you want
serious results, HIIT is the way to go.
• However, you shouldn’t do HIIT every day as it will
be too taxing on your body. You need to take the
time to recover between HIIT sessions.
• The bottom line: Tabata is a type of HIIT workout
that's just four minutes long. In tabata, you cycle
through eight rounds of 20 seconds of work and 10
seconds of rest. All-out effort spikes your heart rate
and burns major calories in just a short amount of
time.
Performance task
TABATA
WARM WORKOUT
(ANAEROBIC
COOL-
UP • JumpingEXERCISE)
jacks DOWN
·5-10 minutes • Squats ·5-10 minutes
·Walk or march in • High knees ·Gentle motion of
place • Farmers walk stretching
·A gentle stretch of • Push ups ·Isolated specific
each of the major • Alternating lunges muscle stretch
muscle groups • Mountain climbers
“DYNAMIC/ • Burpees “STATIC
EXPLOSIVE WARM Note: perform each activity for 20 seconds STRETCHING”
UP”
and rest for 10 seconds in between
Thank you for
listening!
