HIGH INTENSITY INTERVAL TRAINING
(HIIT)
Tabata & Rest Based Training
Student Guide
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HIIT Tabata and Rest Based Training
TABLE OF CONTENTS
OVERVIEW
Introductions ......................................................................................................... 1
Course Description, Session Objectives............................................................... 2
ACTIVITY 1: REST-BASED TRAINING
Introduction ........................................................................................................... 3
Exertion and Recovery Scales.............................................................................. 3
Demo Class .......................................................................................................... 4
Overview ........................................................................................................... 5-8
Benefits ............................................................................................................... 9
Components ....................................................................................................... 10
Sample Training Workout ................................................................................... 11
Cues ................................................................................................................... 11
Role of the Instructor .......................................................................................... 12
ACTIVITY 2: EXERCISE SCIENCE REVIEW
Oxygen Consumption – VO2Max ........................................................................ 13
Oxygen Deficit and Debt ..................................................................................... 14
Excess Post-Exercise Oxygen Consumption ..................................................... 14
Energy Systems ............................................................................................ 15-17
Anaerobic Threshold .......................................................................................... 18
Muscle Fiber Types ............................................................................................ 19
ACTIVITY 3: HIGH INTENSITY INTERVAL TRAINING
What is HIIT? ................................................................................................. 20-21
Guidelines .......................................................................................................... 22
Exercise Selection .............................................................................................. 22
Benefits ........................................................................................................ 23-24
Program Design Activity ................................................................................ 25-26
ACTIVITY 4: TABATA TRAINING
What is Tabata? ................................................................................................. 27
Notes .................................................................................................................. 28
Incorporating Tabata .......................................................................................... 28
Guidelines .......................................................................................................... 29
HIIT/Tabata Challenging Exercises .................................................................... 29
ACTIVITY 5: DEMO CLASS
Demo Class ................................................................................................... 30-32
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INTRODUCTIONS
Directions: Please share the following with the group
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Name
Where you are from
A little bit about your fitness background and teaching experience
Desires from this training
One unique thing about you
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COURSE DESCRIPTION
HIIT, Tabata and Rest-Based Training
Looking to boost exercise capacity and fat-burning potential? Recent research has
demonstrated the many benefits of high intensity interval training (HIIT). Tabata and
Rest-Based training are among the HIIT protocols that have gained recent
popularity. Discover the truth about HIIT and learn how to develop interval workouts
to accommodate participants with a variety of goals. This workshop will help you to
bridge the gap between exercise science and interval programming. Be prepared to
test your limits!
Note: Don’t let the name scare you, high intensity is relative to fitness level.
Everyone can push to their “maximum” and rest as needed. Instructors need to
teach to all levels, and demonstrate multiple exercise options/modifications.
Session Objectives
Upon completion of this course, you will be able to:
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Explain the difference between HIIT, Tabata and Rest Based training
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Define EPOC, Anaerobic Threshold, Aerobic and Anaerobic energy
systems and describe how each relates to interval training
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Create interval training programs and classes designed to meet your
clients’ or participants’ goals
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Design an effective and challenging workout combining various HIIT,
Tabata & RBT techniques
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INTRODUCTION
Rest-Based Training is a training principle developed by Jade and Keoni Teta. It was
created to be the opposite of the militant, boot-camp style of training seen in the ‘The
Biggest Loser’. Instead of having a trainer yelling into a participant’s face, RBT
allows the participant to be in control of their own workout by deciding when and for
how long they rest. Since RBT allows the participant autonomy over their own
workout, this format of training is suitable for all fitness levels.
REST-BASED TRAINING (RBT) EXERTION AND RECOVERY SCALES
Teta, J. (2011). Rest-Based Metabolic Training.
Retrieved from http://www.ideafit.com/fitness-library/rest-based-metabolic-training
To help novice exercisers tap into their inherent ability to self-regulate, RBT relies on
a 1 - 4 scale. This scale, which works as both an exertion score and a
readiness/recovery rating, helps exercisers and/or trainers recognize more clearly
when they should rest and when they may want to resume training. Research has
shown this to be a reliable tool in maximizing work and rest to generate optimal
intensities for results. It also keeps workouts safe and manageable.
RBT Exertion Scale
1. At rest.
2. Can talk, no burning.
3. Can’t talk, there is burning in the muscle.
4. Exerciser must rest and recover.
RBT Recovery Scale
1. Ready for full exertion
2. Can attempt full exertion.
3. Unable to attempt full exertion.
4. No exertion/effort is possible.
The goal of the workout for an advanced participant is to reach a 4 on the RBT
exertion scale repeatedly. Rest is then taken until the exerciser reaches a 2 on the
RBT recovery scale. In time, the scales are no longer required, as participants
quickly learn to hone in on their self-regulating abilities.
Please note that beginners are encouraged to move from a 3 on the exertion scale
to a 1 on the recovery scale.
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REST-BASED TRAINING DEMO CLASS
Warm-up (5-8 minutes)
Conduct each warm-up move for approximately 20-30 seconds
 Heel Digs
 Step-Touch with Squat
 Knee Lifts
 Regular Squats
 Lunges Back
(alternating)
 Full Squats (bring hands
towards floor, then arms
overhead to reach up)
 Lunges Back with small
twist (to same side leg
that is forward)
 Step-Touch (small to
mid-size step)
 Step-Touch (larger
steps)
 Balance Knee Lift,
Extend Knee
 Step-Touch (larger
steps)
 Step-Touch with Squat
 Full Squats (bring hands
towards floor, then arms
overhead to reach up)
 Jump to side and hold
 Balance Knee Lift,
Extend Knee into Back
Lunge
 Heel Digs (option to
speed up pace and add
a hop)
 Lunges Back
(alternating)
 Speed Skaters
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RBT Class (20 minutes)
Round 1:
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~ 20 seconds for each of the following, complete cycle twice (minute 0-2:00)
 High Knees (knees hit hands)
 Mountain Climbers
 Jump Lunges
8 repetitions of each of the following exercises and repeat (minute 2:00-5:00)
Participants count repetitions for themselves and resume where they left off
 High knees
(2 single high knees =
1 rep)
 Mountain Climbers
(toe barely touches the ground –
use core to stop movement, 2
single knees in = 1 rep)
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 Jump Lunges
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~ 30 seconds each of the following, complete cycle twice (minute 5:00-8:00)
 High Knees
(arms pump overhead or out to
sides or both)
 Mountain Climbers
(6 knees in and 2 jump jacks)
 Jump Lunges
(add a jumping jack in between the
jump)
8 repetitions of each of the following (minute 8:00-10:00)
Participants count repetitions for themselves and resume where they left off
 High Knees
(arms pump out and up, 4 single
high knees = 1 rep)
 Mountain Climbers
(2 knees in and a push-up = 1
rep)
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 Jump Lunges
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RBT Class (continued)
Round 2:
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~ 20 seconds each of the following, complete cycle twice (minute 10:00-12:00)
 High Knees
(tire run with knees out to sides)
 Burpees
 Jump Squats
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8 repetitions of each of the following exercises and repeat (minute 12:00-15:00)
Participants count repetitions for themselves and resume where they left off
 High knees
(double knee tap each side = 1
rep)
 Burpees
 Jump Squats
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~ 30 seconds each of the following, complete cycle twice (minute 15:00-18:00)
 High Knees
(2 single high knees in front and
then 2 single glute kicks in back)
 Burpees
(jump feet to the outside of hands)
 Frog Jump Squats
(reach hands toward floor and jump
forward, next rep jump back)
8 repetitions of each of the following (minute 18:00-20:00)
Participants count repetitions for themselves and resume where they left off
 High Knees
(3 single high knees and hold =
1 rep)
 Burpees
(stand up and star jump)
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 Frog Jump Squats
 Cool Down (2-3 minutes) Keeping arms below the heart during the movements
 Hamstring Curls
 Step-Touch (small)
 Double Step-Touch
 Heel Digs
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 Walk the outer edge of
the room, then reverse
direction
HIIT Tabata and Rest Based Training Rev 1
Standing Stretches (3-5 minutes)
 Quadriceps
 Shoulders
 Chest
 Calf
 Hamstring
 Triceps
 Hip Flexor
 Hip
 Lateral Flexion
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REST-BASED TRAINING OVERVIEW
Rest-based training is a form of training that makes rest the primary goal of the
workout. It allows the participant to have control of their workout by deciding when
and for how long they rest. This results in an increase in exercise intensity as
participants can strategically use rest to work harder than they could without it.
Teta, J. (2011). Rest-Based Metabolic Training.
Retrieved from http://www.metaboliceffect.com
Rest and exercise are usually thought of as opposites, but they are actually
complimentary and dependent upon one another. Rest is the single biggest
determinant of exercise intensity. Without intense workouts, fitness results will be
lacking and without rest, intensity will be compromised.
Example: a champion sprinter who attempts two 100-yard dashes immediately back
to back with no rest will see a serious drop in stamina during the second race. The
intensity generated in the first run would severely impede the performance of the
second. With no rest between races, the sprinter could not physically or mentally
muster the same effort. Resting between the two races is required to reset the body.
Only with rest would the sprinter be able to push his body to its max for a second
time.
The above example illustrates the concept of rest-based exercise. By focusing
attention on rest during training, it is possible to reset both mental and physical
capacity to achieve more than would be possible without it. It preaches that rest in a
workout is not only a good thing, but should be the primary goal of any training
program focused on delivering real results.
The more you rest, the harder you will push. The harder you push, the more you will
have to rest. Rest and work in exercise are dependent upon one another and
together deliver far better results than can be achieved with pacing.
The language we like to use in rest-based training is “push until you can’t, rest until
you can”. Some people take lots of shorter rests, while others prefer longer periods
of rest. With rest-based training you use rest strategically to generate just the right
intensity for your individual metabolic needs.
Push hard, rest hard and then do it again. That’s how you conduct Rest-Based
Training.
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REST-BASED TRAINING BENEFITS
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Provides a workout that everyone can do regardless of fitness or ability level
as movements are basic and can be modified.
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Allows participants to push themselves harder as they have autonomy over
their work, rest, and exercise difficulty (regressions and progressions).
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Provides a safe workout as participants rest whenever they choose so they
avoid overexertion.
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The workout reflects what our bodies were created to do – moving in short
natural bursts and then resting.
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The workout is client-focused and not trainer-focused.
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The participant feels more successful as they have been coached using
positive affirmations instead of being yelled at.
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Participants are able to decide when to rest which creates a perception of “I
can do anything” for a few more seconds.
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COMPONENTS OF RBT
Teta, J. (2011). Rest-Based Training.
Retrieved from http://www.ideafit.com/fitness-library/rest-based-training
There are four key components of RBT, represented by the acronym R-E-S-T:
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R = Rest-based
Rest, not work, is the goal of rest-based training. This automatically increases the
quality of work done and makes exercise psychologically easier. When
exercisers have permission to rest according to their needs, they voluntarily work
harder without being consciously aware they are doing so.
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E = Extrinsic focus
Intrinsic sensations - such as breathlessness, burning and other sensations - are
inhibitors of exercise intensity. Rest-based training incorporates techniques that
focus exercisers on what they are doing (extrinsic factors) versus what they are
feeling (intrinsic feelings). With this in mind, a RBT workout is often structured to
be quick-moving and psychologically motivating.
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S = Self-determined
RBT workouts are structured, but exercisers have complete autonomy over
exertion and rest. They are taught to use their rest strategically to push harder
than they could without it. Giving control to exercisers increases workout quality,
improves exercise adherence, makes exercise psychologically easier and
improves results over time, when compared with more definitive exercise
prescriptions.
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T = Time-conscious
Time and intensity are linked. Harder workouts must therefore be shorter by
necessity. RBT workouts usually last from 20 to 40 minutes and incorporate startand-stop work and rest segments according to individual needs.
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SAMPLE REST-BASED TRAINING WORKOUT
Teta, J. (2011). Rest-Based Metabolic Training.
Retrieved from http://www.ideafit.com/fitness-library/rest-based-metabolic-training
Here is a simple RBT workout that can be done with a group of clients or in a oneon-one personal training setting.
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Choose three full-body exercises.
Complete 8 reps of each exercise in circuit fashion.
Instruct trainees to work until rest is required, reaching a 4 on the RBT
exertion scale.
Coach exercisers to rest as long as required, reaching a 2 on the RBT
readiness scale.
Direct exercisers to resume the workout where they left off.
Have them continue this way, starting and stopping according to their own
needs. The wording to use is “Push until you can’t; rest until you can.”
Use a stopwatch and time the circuit for 10 minutes. Remember, there is no
structured rest. Trainees take rest according to their own needs.
After 10 minutes choose another three exercises and have clients go for
another 10 minutes.
Repeat a third time with another three exercises for a total of 30 minutes.
During the workout, some exercisers will use lots of short rests, while others will
prefer less frequent, longer rests. The trainer’s job is to cue, coach and motivate the
clients by reminding them they are in control.
REST-BASED TRAINING CUES
In RBT it is important to use positive affirmations to motivate participants, but not in
a ‘cheerleader’ way. For form correction, be sure to use the “correction sandwich”
(Teta J., 2012). For example, “You are doing a great job of shifting those hips back
in your squats, now watch those toes and make sure they are staying in line with
your knees. Keep squatting nice and low!”
Additional cues to use in a RBT class:
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“Push until you can’t, rest until you can.”
“I love it when you rest!”
“Nice job, way to get nice and low!” (or jump high, extend your arms up)
“That’s the way to push out those reps!”
“Quality movements or no movements at all!”
“That’s it – that’s the way to rest!”
“Do your best – you can do this!”
“Listen to your body and rest when it is telling you to rest!”
“If you’re not resting… you’re not pushing!
“Push hard… dig hard… and then rest!”
“I see you resting – nice work!” (point out into the class as if someone is resting even though no
one is - this leads to participants feeling it is okay to rest)
“This workout is all up to you… take longer rests, or shorter rests more often
YOU decide when and how you rest!”
“I love it when I see you guys resting… I know all-out effort is coming next when you are ready
to push again.”
“If you don’t rest, it means you’re PACING!”
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ROLE OF THE INSTRUCTOR
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Pick exercises that are modifiable and familiar to the participants.
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Remind your participants to listen to their bodies during the workout and to take
options/modification and to REST at any time.
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Ensure you conduct a warm-up that is approximately 5-8 minutes long that
includes rehearsal moves and begins with low impact movements.
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Instruct the class as a coach and not as a participant. The instructor’s job is to
cue the participants to REST. The coach doesn’t intervene into the participants’
workout and mostly lets the participants figure things out - allow the workout to
be the participants’ own.
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Encourage participants to work hard, but more importantly to rest by using the
cues on page 11. We do not congratulate them when they rest to be nice, we
coach them to rest so they can push harder.
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Change the movement/exercise every minute or less.
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Watch for correct form. If participants lose form, take control and tell them to rest
using the correction sandwich.
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Stick to your word. Allow the participants to trust you by telling them exactly how
many reps or how much time they have left and then stick to it. Adding extra reps
or time onto the original rep or time limit will result in the participant pacing
themselves. Trick your participants and they will trick you… as well as not trust
you.
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Continue to remind the participants they are in control of their own workout.
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Use the following tactics to keep the participants focused on EXTRINSIC
FACTORS instead of what they may be feeling (pain or burning, etc.).
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Tell an appropriate story related to someone’s initial physical struggle and
ultimate success to keep their minds off of their own body. This is intended
to encourage them to either push themselves a little more like the person
in the story wasn’t able to for a while (due to injury, etc.), or push
themselves similarly to how this person did to successfully reach their
goals.
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Encourage them to focus on the kind or variation of an exercise (e.g.,
change in tempo, multiple movements or combination exercises, range of
motion variations - pulse, ½ repetition, regular repetitions followed by a
pulse, etc.).
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Provide form cues and corrections that specifically cause them to think
about/watch their own form, using the correction sandwich.
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Provide education regarding the exercises they are doing (what muscles
are working) or what physiological benefits RBT is providing them.
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EXERCISE SCIENCE REVIEW
Fitness professionals must have practical knowledge of the exercise sciences in
order to develop exercise programs and HIIT protocols that correctly target the
intended physiological systems, energy systems, and muscle fiber types. In
particular, during HIIT workouts it’s important to select the correct work and rest
interval durations as well as work-to-rest ratios. As with all exercise programs, the
physiological and physical adaptations are highly specific to the stresses applied to
the body (i.e., the SAID Principle). Understanding these basic sciences allows the
fitness professional to identify and utilize the correct exercise stress to achieve the
desired results.
OXYGEN CONSUMPTION
The amount of oxygen that is utilized
Maximal Oxygen Consumption
(consumed) by the body at rest or during a
(VO2max): the highest amount of oxygen
that is utilized by the body during
specific level of activity is called the oxygen
maximal, exhaustive exercise.
consumption, which is abbreviated as VO2.
The volume of oxygen consumed is proportional
to the intensity of the exercise such that the greater the exercise intensity, the more
oxygen that must be consumed to supply the needed energy (i.e., ATP). The
highest volume of oxygen that can be consumed by the body (e.g., skeletal muscles)
during maximal, exhaustive exercise is called the maximal oxygen consumption or
VO2max. The true VO2max is achieved when an individual hits their physiological
‘crash point’ at which the body cannot consume a greater volume of oxygen despite
increasing exercise intensity. Many people voluntarily end exercise prior to attaining
this true end-point due to local muscle fatigue, shortness of breath, psychological
fatigue, and low motivation. In this case the highest attained oxygen consumption is
referred to as the peak oxygen consumption or VO2peak. Maximal oxygen
consumption is considered to be the best indicator of cardiorespiratory fitness.
VO2max is influenced by uncontrollable variables such as gender, age, genetics as
well as controllable variables such as physical activity and exercise habits. One of
the primary objectives of cardiorespiratory exercise is to stimulate physiological
adaptations that increase VO2max.
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OXYGEN DEFICIT, OXYGEN DEBT AND EPOC
At rest, the body’s demand for oxygen is easily
Oxygen Deficit: the amount of oxygen
“missing” at the onset of exercise when the
supplied through the aerobic metabolic
oxygen supply lags behind the elevated
pathways. At the onset of exercise, the demand
oxygen demand.
for oxygen immediately increases in proportion
to the intensity of the work being performed; however, the cardiorespiratory system’s
ability to supply the needed oxygen lags behind this demand. During this period of
time, the energy (i.e., ATP) is derived from the anaerobic metabolic pathways. The
volume of oxygen ‘missing’ during these initial minutes of exercise is called the
oxygen deficit. As the exercise intensity increases beyond the aerobic systems
ability to support the increasing oxygen demand, there is a shift toward greater
reliance on the anaerobic metabolic pathways. The increasing discrepancy between
the oxygen supply and demand leads to a greater oxygen deficit. Generally
speaking, within 2-3 minutes, the aerobic metabolic pathways are able to ‘catch up’
to supply the needed oxygen. When the supply of oxygen equals the demand, the
body is said to be at steady state.
Excess Post-Exercise Oxygen
Consumption (EPOC): the prolonged and
When exercise is completed, the demand for
elevated utilization of oxygen after the
oxygen quickly returns to the baseline level
cessation of exercise.
(i.e., resting oxygen requirement); however, the
actual amount of oxygen consumed remains elevated for quite some time after
exercise. This elevated oxygen consumption following exercise is said to be a
‘repayment’ of the oxygen deficit accumulated at the onset of exercise and is
therefore called the oxygen debt. The oxygen debt is also often referred to as the
Excess Post-Exercise Oxygen Consumption or EPOC. Similarly as noted above, a
higher exercise intensity, relying more heavily on anaerobic metabolism, will result in
a larger, more prolonged EPOC.
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ENERGY SYSTEMS
The three primary energy systems: the Phosphagen System, Anaerobic Glycolysis, and
the Aerobic Systems (Aerobic Glycolysis & Fatty Acid Oxidation) in the body provide the
muscles with the fuel needed to perform all daily activities. There is only enough ATP
within a cell to meet the energy demands of approximately 3 seconds of maximal effort.
Our bodies relies on the following energy systems to create the additional energy
needed during activity.
Anaerobic
• Phosphagen System — short-term, immediate energy production (~10 seconds)
• Anaerobic Glycolysis — immediate, limited source of energy ~10 sec to ~120 sec
Aerobic Systems
• Aerobic Glycolysis — long-term energy production (>120 sec to 90 min+)
• Fatty Acid Oxidation — very long-term, low intensity source of ATP production and the
largest source of ATP in the body for long duration, low to moderate intensity, steadystate exercise.
Phosphagen System: the energy system providing the
immediate (i.e., 1- 10 seconds) supply of ATP, derived
from stored creatine phosphate, to support highintensity activities involving speed and power.
Phosphagen System (ATP-CP)
Immediate, Anaerobic Source of Energy
Small amounts of Creatine Phosphate (CP)
are readily available in the cell to help
resynthesize more ATP. The Phosphagen System can only supply enough energy for
up to ~10 seconds of maximal energy output, therefore fatigue sets in rapidly.
Fortunately, recovery occurs in two to three minutes. This ATP-CP energy system
supplies fuel for activities that range from 0-10 seconds, such as short sprints, power
lifting, high jumping (all field events in track & field), tennis serves, and spikes in
volleyball.
Anaerobic Glycolysis
Short-Term, Anaerobic Source of Energy
Anaerobic Glycolysis: the energy system providing the
short-term (i.e., up to 2-3 minutes) supply of ATP,
derived from glycogen/glucose, to support high-intensity
activities involving speed and strength.
One of the by-products of energy
production during anaerobic glycolysis is
lactic acid which is quickly dissociated into lactate. The production of lactate may
exceed the body's ability to remove it which contributes to fatigue. A trained individual
has a higher anaerobic threshold than an untrained individual, meaning they may be
able to withstand a higher concentration of lactate without interfering with the production
of ATP and contraction. Lactate, which has accumulated within the muscle, may be
buffered and removed within just a few minutes of active recovery allowing for the next
bout of high-intensity anaerobic activity. Anaerobic glycolysis is the primary source of
energy for activities of high intensity and short duration (10 seconds up to 120 seconds)
such as resistance training, gymnastics, intermediate-distance sprints (e.g., 200 meter
to 1,200 meter) in track & field events and during volleys in a game of racquetball. To
prevent unnecessary fatigue, fitness professionals should be careful to keep the highintensity portions of exercise programs brief.
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Note: Although at first glance it may appear that there are four energy systems, aerobic glycolysis and
fatty oxidation are interdependent upon each other and are therefore often referred to as a single energy
system, The Aerobic System.
Aerobic Glycolysis
Long-Term, Aerobic Source of Energy
In the early stages of low- to moderate- intensity activity such as walking or jogging, the
body relies on fat as its primary fuel. Glucose/glycogen is the most easily accessible
substrate for the body to utilize for energy production but it is not the largest source. If
the energy output remains at a low to moderate intensity, the most prevalent energy
system will be aerobic glycolysis (ATP from glycogen and fat) and fatty acid oxidation
(fat).
Aerobic glycolysis occurs primarily in
Aerobic Glycolysis: the energy system providing the longterm (i.e., greater than 2-3 minutes) supply of ATP, derived
the mitochondria of the cell. The
from carbohydrates (i.e., glycogen/glucose), to support
mitochondria are often referred to as
moderate-intensity activities involving endurance.
the "powerhouse" of the cell. There
are many oxidative enzymes in the
mitochondria that break down glycogen and fatty acids to produce ATP. As
cardiorespiratory conditioning improves, there is an increase in the size and the number
of mitochondria and oxidative enzymes, which makes the body more efficient at aerobic
energy production.
The aerobic energy systems can provide the greatest quantity of energy over the
longest duration. Though very fatigue-resistant, there are some factors that may cause
fatigue if the duration of continuous activity exceeds 90 minutes. Some single session
aerobic fatigue factors include: glycogen depletion, dehydration, electrolyte imbalance
and high body temperature. In shorter sessions (< 90 min) of moderate aerobic activity,
fatigue may be related to other factors such as lactate accumulation and/or
local/activity-specific muscle fatigue.
Fatty Acid Oxidation
Longest-Term Source of Aerobic Energy
As the duration of an activity increases and the intensity remains low to moderate, the
body will begin to use a higher percentage of fatty acids and a relatively lower
percentage of glycogen to produce ATP. Training allows the body to increase its use of
fatty acids as a fuel source. This glycogen sparing effect will help prevent fatigue. It will
also allow an increase in activity duration. The greatest fatty acid utilization for many
people occurs at a relatively low percentage of VO2max (e.g., 60-70%). The exact point
of optimal fat utilization is dependent upon many factors such as cardiorespiratory
fitness, training strategies, and
Fatty Acid Oxidation: the energy system providing the
genetics. With proper training, the
long-term (i.e., greater than 2-3 minutes) supply of ATP,
derived from fats (i.e., fatty acids), to support low-torelative intensity at which optimal fat
moderate-intensity activities involving endurance.
utilization occurs may increase.
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ENERGY SYSTEMS CHART
System
Substrate
Duration
Activity
Fatigue
Recovery
Phosphagen
System
(ATP-CP)
Creatine
Phosphate
(CP)
1 - 10 sec.
Energy for near
maximal effort
Rapid
depletion of
CP
10 sec.
to 2 min.
Speed and
strength, highintensity
exercise for
short periods of
time
Accumulation
of lactate in
the absence of
oxygen
Very rapid
resynthesis of
CP (~2-3 min)
Buffer and
clearance of
lactate within
2-3 minutes
facilitated by
active
recovery.
Greater
than 2
minutes
Continuous,
long duration,
moderateintensity, large
muscle group
activities
Dehydration,
decreased
glycogen
muscle/mental
fatigue,
increased
body temp.
2-24 hours to
replenish
glycogen to
pre-exercise
levels
Longerduration,
lowintensity
activities
Continuous,
long duration,
low-to
moderateintensity, large
muscle group
activities
Similar to
Aerobic
Glycolysis
Similar to
Aerobic
Glycolysis
Anaerobic
Glycolysis
Glycogen/
glucose
Aerobic
Glycolysis
Carbohydrates
stored in
muscle and
liver as
glycogen
Fatty Acid
Oxidation
(FAO)
Fats stored as
fatty acids
Metabolic Pathways Chart
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ANAEROBIC THRESHOLD
During progressively intense exercise, the
Anaerobic Threshold: the point, during
progressively intense exercise, where the
point at which the body loses its ability to
body loses its ability to utilize oxygen and fat
utilize oxygen and fatty acids to efficiently
to efficiently produce energy through the
aerobic metabolic pathways.
create energy is called the anaerobic
threshold (AT). This marks the point where
the body begins to derive energy primarily through the anaerobic metabolic
pathways. As carbohydrates are metabolized for energy (i.e., ATP) the by-product of
anaerobic glycolysis is lactic acid which is quickly dissociated into lactate. As the
production of lactate exceeds the body’s ability to buffer and remove it, the lactate
begins to accumulate within the skeletal muscles and blood. For this reason, the
anaerobic threshold is sometimes called the lactate threshold or the onset of blood
lactate accumulation (OBLA). As the body relies more heavily on anaerobic
metabolism, a discrepancy is again created between the oxygen supply and
demand. This results in an oxygen deficit similar to that seen at the onset of
exercise. During interval or HIIT training, the work periods above the anaerobic
threshold create multiple oxygen deficits which are accumulated throughout the
session (particularly in the absence of adequate recovery periods) resulting in a
greater EPOC upon cessation of the exercise.
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MUSCLE FIBER TYPES
Muscle fibers are classified both by contractile and metabolic characteristics.
Contractile refers to the speed and force of the contraction, and metabolic refers to
the type of energy production. Muscles are generally classified in a continuum from
oxidative to glycolytic. The glycolytic muscle fibers are best suited for producing
energy via anaerobic pathways. Oxidative muscle fibers are the most efficient and
best equipped to extract and use oxygen in energy production.
Recent research demonstrates that muscle fibers can range anywhere from purely
oxidative to exclusively glycolytic, with unlimited possibilities within that range. For
the sake of this course we classify only two types of skeletal muscle fibers: slow
twitch and fast-twitch.
Slow-Twitch (Type 1) Fibers
Slow-twitch or Type I muscle fibers are called slow-oxidative fibers. This
means they require oxygen to resynthesize ATP to produce energy for
muscular contraction. People who train aerobically will develop their slowtwitch muscle fibers. These are the primary fibers called into action during
cardio-respiratory endurance training.
Fast-Twitch (Type IIA and IIB) Fibers
Fast-twitch or Type II muscle fibers are subdivided into Type IIA and IIB
(sometimes referred to as IIX). Fast twitch muscle fibers generate greater
force and rely largely on anaerobic metabolism. They fatigue quickly and are
used during high-intensity activities such as sprints, resistance training, and
power lifting that require significant force production over relatively brief
periods of time.
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WHAT IS HIIT?
HIIT stands for High Intensity Interval Training. The basic idea in this form of training
is that you alternate between bouts of very intense activity and recovery. This form
of training is not exactly a new idea. As early as 1912, the Finnish Olympic longdistance runner Hannes Kolehmainen was using interval training in his workouts
(Billat 2001). While HIIT was originally intended for performance enhancement
among athletes, it can be modified for use by nearly all fitness levels and
populations.
Interval Training Continuum
The level of intensity and the duration of work and recovery intervals necessary for
training to be considered HIIT vary widely. Different HIIT training protocols have
been utilized by several researchers. In the table on page 21, some of this HIIT
research is summarized indicating the varied intensity levels and work:recovery
ratios.
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HIIT Research Summary Table
Tabata
(Tabata 1996)
General HIIT
(Trapp, 2008)
General HIIT
(Ziemann,
2011)
Randomly
Recreationally
selected female active male
volunteers
volunteers
General HIIT
(McGarvey,
2005)
Recreationally
active male
volunteers
Subjects
Male college
athletes
Modality of
Exercise
Cycle
Ergometer
Cycle
Ergometer
Cycle
Ergometer
Cycle
Ergometer
Intensity Level
170% VO2max
Hard as
possible
80% VO2max
90% VO2max
Work duration
20 seconds
8 seconds
90 seconds
2 minutes
Recovery
duration
10 seconds
12 seconds
3 minutes
3 minutes
Cycles
8 cycles
60 cycles
6 cycles
7 cycles
Work:
Recovery
Ratio
2:1
2:3
1:2
2:3
Total Workout
Time
4 minutes
20 minutes
27 minutes
35 minutes
HIIT protocols were initially designed as a metabolic workout for athletes only that
focused on cardiorespiratory and metabolic adaptations. However, they have
evolved and been popularized to include resistance training exercises. Therefore,
HIIT is oftentimes, but should not be, confused with HIT. High Intensity Training
(HIT) is a method of strength training in which a single set of each exercise is
performed to complete muscle failure. High Intensity Interval Training (HIIT) is a
workout that focuses on metabolic/cardiovascular training.
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HIIT GUIDELINES

HIIT consists of 20 minutes or less of total training time (However, HIIT can be
interspersed into a class between other training segments).

Fitness professionals need to be able to adjust the work interval length of their
HIIT workout to fit the needs and ability levels of their clients or participants.

Due to the high intensity and time needed to recover from this type of training, it
is recommended that HIIT workouts be conducted a maximum of once every 48
to 72 hours.

It is also recommended to conduct one steady state and one resistance training
workout for every HIIT workout performed.

HIIT exercises are intended to get the heart rate up very quickly and are not
meant to be new to the participants or contain complex choreography.

Determine the workout goal of the class and choose the work to recovery ratio
that will meet that goal (i.e. working the aerobic or anaerobic system or both).

Ensure you are allowing adequate recovery time to meet the designated goal of
the workout. Understand that pushing participants for an entire 30+ minute class
will result in more aerobic conditioning than anything else. Rest/recovery is
extremely important in HIIT to keep the work productive at the targeted intensity.
HIIT EXERCISE SELECTION
Choose HIIT exercises that:





Are metabolic/cardiovascular in nature
Include simple movements - the less choreography, the better
Utilize compound movements (versus single joint movements)
Can be done with large motions (bigger can be better)
Deliver an immediate HIIT response (movement can be done all out
immediately) resulting in the heart rate increasing within just a few seconds
 Can be regressed and progressed to accommodate for the majority of fitness
and ability levels
In small groups, list some exercises you would include in a HIIT class or session that
meet all of the above Exercise Selection guidelines that can be conducted using only
body weight.
___
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_____________
_ ____
___ ____
_____
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BENEFITS OF HIIT
As studies regarding the effects and benefits of HIIT have increased, exercise
scientists have demonstrated that HIIT:
 Provides a time efficient workout.
 Provides similar benefits of continuous endurance training with fewer workouts.
 Burns more calories in the same amount of time compared to a moderate
steady state workout.
 Increases the release of fatty acids. The recovery following the intense intervals
allows for the release of fatty acids into the bloodstream.
 Increases Aerobic Capacity/VO2max. The amount of oxygen the body can
intake and utilize is increased through HIIT, so overall aerobic capacity can
increase more quickly compared to performing only steady state exercise.
 Increases Anaerobic Threshold and capacity to sustain anaerobic activity.
 Improves Insulin Sensitivity. Muscles more readily use glucose, decreasing risk
of diabetes.
 Decreases Fat Stores. HIIT can decrease both visceral (deep, intra-abdominal
fat that increases risk for disease) and subcutaneous (under the skin)
abdominal fat while preserving muscle mass.
 Utilizes more Type II muscle fibers that have a greater diameter and are
responsible for hypertrophy and definition.
 Helps break through training plateaus.
 Increases metabolism to burn more calories during exercise and at rest. The
number and size of the mitochondria increases, which are the power houses of
the cells where fat metabolism occurs.
 Results in greater EPOC than moderate intensity steady state exercise. After
an exercise session, oxygen consumption (and thus caloric expenditure)
remains elevated as the working muscle cells restore physiological and
metabolic factors in the cell to pre-exercise levels. This translates into higher
and longer calorie burning after exercise has stopped.
 MAY suppress appetite through release of hormones. (Boutcher, 2010)
 Increases Human Growth Hormone (HGH) release. HGH burns fat while
preserving muscle, as well as helps muscles rebuild after a workout. (See page
24 for more information).
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BENEFITS OF HIIT (CONTINUED)
The 4 factors needed to result in HGH release include:
Campbell, Phil. Ready, set, go!: synergy fitness for time-crunched adults. Pristine
Publishers, 2002.
1) Oxygen Debt – exercise must produce an out of breath feeling. This triggers
the body to release HGH after a short interval of high intensity exercise.
2) Muscle Burn – this acute sensation during exercise is caused by lactic acid
and is an indicator that the Lactic Acid Threshold (often used interchangeably
with Anaerobic Threshold) has been met. This benchmark must be met to
result in optimal HGH release.
3) Increased Body Temperature – this must occur for HGH to be released.
Exercising in a cold room where body temperature does not increase has
been shown to blunt the release of HGH.
4) Adrenal Response – a “slightly painful” feeling must occur to indicate the
release of epinephrine (adrenaline) resulting in HGH being released in
response.
Note: HGH release peaks at 1 hour after a high intensity bout of exercise, and
can last up to 3 hours. However, consuming sugar after a workout can stop the
benefits of exercise-induced HGH. Therefore, it is best to avoid high sugar foods
or drinks (including sports drinks) after a workout. Instead, consume glucose and
protein after a workout to allow the full HGH benefits of a workout.
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HIIT PROGRAM DESIGN ACTIVITY
Directions: Using the below Interval Training Continuum as a guide, complete the
chart on the following page to determine the type of training that would be
appropriate to assist the following individuals to meet their goals. List what your
group would recommend for each of the below variables for each individual.
 Type of interval training
 Work time
 Recovery time
 Cycles per session
 Sessions per week
INTERVAL TRAINING CONTINUUM
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HIIT PROGRAM DESIGN ACTIVITY
Directions: Using the Interval Training Continuum on the preceding page as a guide, determine the type of training that
would be appropriate to assist the following individuals to meet their goals. List the type of interval training, recommended
work and recovery time, cycles per session and sessions per week your group would recommend for each individual.
Individual
Jane
Type of Training
Work Time
Recovery Time
Cycles per Session
Sessions per Week
Tyler
Mike
Sara
Jane is a 38 year old female whose primary goal is to lose weight and improve her cardiorespiratory fitness. She has
developed a base of aerobic fitness over the past 6 weeks performing regular low-intensity exercise.
Tyler is a former collegiate hockey player that recently graduated and his new job is a sedentary office job. In an effort to
maintain his fitness he has just joined a competitive racquetball league and wants to perform well in his first match next
month.
Mike is a 48 year old who has been running marathons for 2 years. He is discouraged by the lack of improvement in his
finishing time and would like to qualify for the Boston marathon.
Sara is a new mom that wants to lose the “baby fat” and manage her stress. Due to some complications during her recent
pregnancy, she has been inactive for the last 9+ months. She has been cleared by her physician to initiate an exercise
program.
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WHAT IS TABATA TRAINING?
Tabata Protocol
8-10 minute warm-up
 20 seconds of intense all-out effort
 10 seconds of rest
Total of 8 sessions or rounds for a total of 4 minutes
5-10 minute cool down
Tabata is a type of HIIT that was originally introduced by Kouichi Irisawa who was a
coach of the Japanese National Speed Skating team. However, the training protocol
is named after, Izumi Tabata, the researcher who studied this form of training.
Tabata and his fellow colleagues at the National Institute of Fitness and Sports in
Kanoya City, Japan conducted a study to compare moderate intensity endurance
training with high intensity interval training.
The study subjects were physically active male college students majoring in physical
education. Both groups completed a warm-up and a cool down.
Group 1
Subjects exercised 5 days a week for 6 weeks at 70% of their VO2max for 60
minutes (moderate steady state exercise).
Group 2
Subjects exercised 5 days a week for 6 weeks. Four days a week they exercised
using intermittent training to the point of exhaustion (ideally 7-8 cycles of the HIIT
protocol), and 1 day a week the subjects exercised for 30 minutes at 70% of VO2
max before completing 4 cycles of the HIIT training, but not to exhaustion.
Results:
Group 1
Subjects had an increase in VO2max of 5 ml/kg/min, but the subjects’ anaerobic
capacity did not change.
Group 2
Subjects had an increase in VO2max of 7 ml/kg/min, and the subjects’ anaerobic
capacity increased by 28%.
Therefore, the study concluded that HIIT had more of an impact on the aerobic
capacity, as well as increased anaerobic capacity even though the endurance group
exercised for a longer duration.
.
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TABATA NOTES

In the original Tabata protocol, the study participants exercised at 170% of their
VO2max, while exercising at 100% of VO2max is usually associated with
complete exhaustion and/or vomiting. This is the intensity required for a true
Tabata interval, therefore every interval needs to be completed at maximal effort.

The total amount of “work time” was only 4 minutes total.

Some subjects failed to keep up to the protocol cadence and met exhaustion on
the 6th or 7th round of Tabata intervals.

The main outcome measures for the Tabata protocol study were aerobic and
anaerobic fitness, and did not include testing for fat loss benefits, EPOC or
changes in metabolic rate. Therefore, it is not known whether Tabata workouts
are more or less effective for weight loss compared to other forms of exercise
(i.e. circuit training or steady state exercise).

Tabata studied this one work to recovery ratio of 20:10 seconds, and did not
conduct any further studies on other interval training ratios, so there is no data to
confirm that this is the most effective work to recovery ratio.
INCORPORATING TABATA
Even though the Tabata study was performed using elite athletes in a laboratory
setting utilizing only a cycle ergometer, the protocol has been modified to include
other types of exercise. Any cardiovascular exercise that challenges the participant
close to or beyond their VO2max can be used in the modified Tabata protocols.
A full round of Tabata lasts 4 minutes (8 cycles of 20 seconds work, 10 seconds
rest). These rounds can follow one another with a 1-2+ minute rest in-between for a
maximum of 4 rounds or a total of 16 minutes of work. Otherwise, each round can be
interspersed throughout a moderate-intensity class.
The original protocol was performed by elite athletes in a laboratory 5 times a week
for 6 weeks reaching 170% of their VO2max. Since it would be impossible to
replicate this scenario in the real world, the same results found in the original study
should not be expected to be produced. However, modifying the Tabata protocol for
real world use can be a great way to add variation to a workout routine, and can be
completed in a short amount of time.
However, while the Tabata training method can be adapted for all fitness levels, due
to the high level of intensity, it works best for already physically active individuals
seeking to break through a plateau or improve their overall fitness level.
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TABATA GUIDELINES

Explain the workout protocol to your participants or clients so they understand
that their heart rate is going to go to maximum or close to it.

Do not allow a participant or client to conduct true Tabata intervals if he or she is
injured.

It is recommended to perform 2 days of steady state exercise and 1 resistance
training workout for every Tabata workout conducted. Conducting Tabata several
days a week increases the risk for injury.

Fitness professionals need to modify the Tabata protocol appropriately for their
clients and participants. The 20:10 work to recovery ratio may not be ideal for all
participants and supra-maximal effort will not be attainable by most individuals.

Since HIIT and Tabata training is beyond the capabilities of non-athletic
individuals, the focus for most individuals should be on energy expended during
exercise (versus during EPOC) and on designing programs that enhance
compliance.

Most previously sedentary or casual exercisers will find the rigors of the HIIT
protocols very uncomfortable and may quit exercising all together if exposed to
these intense protocols.
HIIT/TABATA CHALLENGING EXERCISES
In your same small groups as before, update (if needed) your previously chosen
exercises that you would include in a HIIT class to make them truly HIIT or Tabata
challenging (inducing maximal effort immediately) utilizing only body weight.
Previous Exercises
___
_________ ____
_____________
_ ____
___ ____
_____
____ _____
_________ ____
___
__ ___________
__
___ ____________
___
__ ___________
__
___ ____________
HIIT/Tabata Challenging Exercises
___
_________ ____
_____________
_ ____
___ ____
_____
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HIIT AND TABATA DEMO CLASS
Conduct a warm-up, activities may include:
 Walk the length of gym a few times
 Shuffle down and back
 Walk faster
 Fast Feet Lateral Shuffling
 Jog a few times
 Glute kicks down and back
 Jog backwards
 Carioca down and back
 Long kicks down and back
 Multi-directional jogging
Reminder for exercise selection - HIIT and Tabata exercises:







Are multi-joint exercises (versus single joint)
Are full body movements
Are multi-level (have progressions and regressions)
Create an oxygen deficit immediately
Are metabolic and cardiovascular in nature (versus resistance training exercises
such as push-ups, bicep curls, tricep extensions).
Are regarded as safe and effective for the general population
Have a benefit that outweighs the possible risk
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TABATA (6 minutes)

Insert different exercise selections from the HIIT/Tabata Challenging activity
 20 seconds _____________________ - 10 second passive recovery
 20 seconds _____________________ - 10 second passive recovery
 20 seconds _____________________ - 10 second passive recovery
 20 seconds _____________________ - 10 second passive recovery
 20 seconds _____________________ - 10 second passive recovery
 20 seconds _____________________ - 10 second passive recovery
 20 seconds _____________________ - 10 second passive recovery
 20 seconds _____________________ - 10 second passive recovery
 2 minute recovery
Anaerobic Intervals (12-16 minutes)

Work Exercises
Recovery Interval
Anaerobic work 90-120 seconds
90-120+ seconds (≥ work length)








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HIIT (8-14 minutes)

Work Exercises
Recovery Interval
Hard as possible for 20-30 seconds
90-180 seconds








Cool Down and Stretch (5-8 minutes)
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REFERENCES
Billat, L. Véronique. "Interval training for performance: a scientific and empirical practice:
special recommendations for middle-and long-distance running. Part I: aerobic interval
training." Sports Medicine 31.1 (2001): 13-31.
Boutcher, Stephen H. "High-intensity intermittent exercise and fat loss." Journal of
Obesity 2011 (2010).
Brudvig, Tracy J., and Patricia I. Fitzgerald. "Identification of signs and symptoms of
acute exertional rhabdomyolysis in athletes: A guide for the practitioner." Strength &
Conditioning Journal 29.1 (2007): 10-14.
Campbell, Phil. Ready, set, go!: synergy fitness for time-crunched adults. Pristine
Publishers, 2002.
McGarvey, William, Richard Jones, and Stewart Petersen. "Excess post-exercise
oxygen consumption following continuous and interval cycling exercise." Int J Sport Nutr
Exerc Metab 15.1 (2005): 28-37.
Tabata, Izumi, et al. "Effects of moderate-intensity endurance and high-intensity
intermittent training on anaerobic capacity and VO2max." Medicine and science in
sports and exercise 28.10 (1996): 1327.
Teta, Jade. Rest-Based Metabolic Training, IDEA Fit Tips, May 2011.
Teta, Jade. Rest-Based Training, Ex Rx: A new system and psychology for safe and
effective exercise. IDEA Fit Tips, March 2011.
Whitehurst, Michael. "High-Intensity Interval Training An Alternative for Older Adults."
American Journal of Lifestyle Medicine 6.5 (2012): 382-386.
Ziemann, Ewa, et al. "Aerobic and anaerobic changes with high-intensity interval
training in active college-aged men." The Journal of Strength & Conditioning Research
25.4 (2011): 1104.
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