It seems our three-part series on high intensity interval training (HIIT) from Mike Boyle sparked your interest (to read part 1, click here). To recap, HIIT uses specific, scientifically proven, work-to-rest ratios that map to corresponding heart rate zones. It's an intense form of interval training that produces rapid and dramatic changes to your body and cardiovascular system. We've received a lot of feedback from the TRX Community asking how to perform HIIT on the TRX Suspension Trainer. Here to show you how is Master Trainer Marc Coronel.
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One of the more common and well-known forms of HIIT is a Tabata interval. Developed by Dr. Izumi Tabata in 1996 to test the effects of HIIT on speed skaters, he set the work-to-rest ratio at 2:1. Athletes performed 20 seconds of work followed by 10 seconds of recovery for a total of four minutes of work.
In the video above, Marc follows the same work-to-rest ratio, performing 20 seconds of work followed by 10 seconds of rest. He only performs one round in the video for demonstration purposes, but you'll need to perform the exercises on both sides, completing as many rounds as possible for a total of four minutes.
Though we typically advocate form over intensity, Marc incorporates the Suspension Trainer with some movements (the TRX Power Pull, the TRX Burpee and the TRX Single Leg Oblique Crunch) that can quickly jack up the heart rate without sacrificing too much technique. You'll notice Marc keeps the Suspension Trainer at mid-calf length to allow for smooth transitions between the exercises while maintaining his 10 second rest interval.
HIIT works awesome for burning fat, building endurance and making the best use of your time, but there is a little more to it than just breathing hard and working up a sweat. Remember, try to make sure all of the exercises you choose use the same length adjustment and are hard enough to get your heart rate up in a short period of time. Give it a shot, be safe and respect the technique.
If you don't have a suspension trainer, pick one up today.
Have you incorporated the TRX into your HIIT with clients? Tell us about it below.
