High Intensive Training Exercises

High Intensive TrainingHigh Intensive Training (HIT) is the new “norm” for getting rid of body fat and helping your heart.

Several Exercises

Below are several exercise combinations you can try and they all take less time than your traditional exercise routines that don’t produce the same or as many results. Once you get the idea of what is needed, just create your own plan, and don’t forget to move around in between the days that you exercise. Sitting at the computer all the time is very harmful to our health.

It’s also good idea to alternate exercises so you don’t get bored doing the same exercise day in and day out, and you work out different groupings of your muscles.

Doctors and scientists are FINALLY getting around to realizing that not all of our bodies are created equal, so just because your friend exercises an hour every other day, doesn’t mean that type of exercise is going to work for you. In fact while it may help your friend, if you start doing High Intensive Training, you will be leaps and bounds ahead of your friend while using up less of your time.

High Intensive Training is basically 20-60 seconds of fast exercises followed by a rest by warming down. This type of training produces better results than the traditional fast aerobic exercise.

Another name for it is High Intensity Interval Training (HIIT). This type of training helps your body to shed fat not just while you are exercising, but over the next 24 hours after your workout is over.

It also helps you to increase your strength and your resting metabolic rate (RMR), which is why the fat burning period is extended.

You can use any cardio machine to do High Intensive Training. Machines such as the bicycle, elliptical, treadmill, or just go outside and jog. In fact, you can take any exercise (even walking or swimming) and make it into a High Intensity Training session.

You do have to be very careful though and start off slowly, as you can hurt your muscles when doing the high intensive part of the routine.

The concept is to start with a warmup period and then switch between high intensity and then low intensity exercises.

First High Intensive Training Example

Using jogging as an example, you start off with 5 mins of regular low impact jogging. Then for the next 30 seconds you sprint as fast as you can. Then switch back to regular jogging for 30 seconds. 

Repeat this procedure for the next 10 minutes. During the high intensity portion of your workout, you will know if it’s working if you are left gasping for air. You know you have reached your intensity level if you can’t carry on a conversation with someone and here’s a video that charts how you should be feeling during the high intensity portion of your exercise routine.

You do need to get a heart monitor cuff, watch, band either for your ear, wrist, a strap around your chest, etc. This will tell you if your heart rate is going up high enough to what it should be which is… 220-your age.

High Intensive Training was designed to avoid the pitfalls of overtraining, because people often over exert themselves thinking that more is better when it’s not.

Second High Intensive Training

This workout example is for the treadmill. Adjust the speed/incline for your body’s needs.

A 2 minute warm-up can consist with a walk at 3.5 on the treadmill.


1 minute increase speed (treadmill 4.0)
1 minute increase speed (treadmill 4.5)
1 minute increase speed (treadmill 5.0)
1 minute increase speed (treadmill 5.5)

1 minute at lower speed (treadmill 4.0)
1 minute increase speed (treadmill 4.5)
1 minute increase speed (treadmill 5.0)
1 minute increase speed (treadmill 5.5)

Repeat for the last 4 minutes

Repeat last 4 minutes PLUS add 1 minute of increased speed (treadmill 6.0)

Lastly, 1 minute of cool down and THEN you are done!

Third High Intensive Training

Another jogging example is:

Make sure to always stretch before you start exercising.

Jog around for a few blocks. Then RACE to the end of the block, then jog a moment more, then just relax hang out for a few minutes and you are DONE!

Fourth High Intensive Training

Hill or stair sprints will eliminate the need for a long drawn out cardio workout and you will definitely have less injuries. Remember that between each sprint to take a 45-60 second rest.

And again, warm up properly and stretch afterwards so you don’t hurt your muscles afterward.

Fifth High Intensive Training

Sprinters have been using interval training for many years. 

The basics for high interval training is to sprint 100m and then jog 100m and repeat, and you don’t have to do this for very long, as you will find yourself exhausted in a couple of minutes.

The more advanced form of sprint training is :

Sprint 100, jog 100 x4
Sprint 200, jog 100 x2
Sprint 300, jog 50 x2
Sprint 400, jog 50 x2

Again, to eliminate muscle injury, always warm up and cool down with stretching, and jog a lap around the track after you’re done.  injury.

These examples can also be used in weight lifting.

Dr. Mercola’s  High Intensive Training which he calls a Peak Fitness Workout

  • Warm up for three minutes
  • Exercise as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn’t possibly go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate
  • Recover for 90 seconds, still moving, but at slower pace and decreased resistance
  • Repeat the high-intensity exercise and recovery 7 more times. (When you’re first starting out, depending on your level of fitness, you may only be able to do two or three repetitions of the high-intensity intervals. As you get fitter, just keep adding repetitions until you’re doing eight during your 20-minute session)
  • Cool down for a few minutes afterward by cutting down your intensity by 50-80 percent

Peak Fitness workout with Power Plate stretches, 10 pull ups, 10 dips and 20 inverted pushups, and call it a day.

Dr. Tabata’s High Intensive Training HIIT protocol

Dr. Tabatha’s protocol can be very intense, so you may have to do only 10 seconds of drop dead intensity and 20 seconds of rest. Always listen to your body and adjust the exercises according to what you can handle. This isn’t a competition with anyone else. This is just for you.

You also don’t need to do this more than 2-3 times per week. In fact if you do any more than that, you will either injure yourself, or see less results as you aren’t giving your body enough of a rest.

His protocol calls for just 20 seconds of all-out drop-dead exercises, followed by a mere 10 seconds of rest. This intense cycle is repeated eight times.

He says, “All-out effort at 170 percent of your VO2 max is the criterion of the protocol. If you feel OK afterwards you’ve not done it properly. The first three repetitions will feel easy but the last two will feel impossibly hard. In the original plan the aim was to get to eight, but some only lasted six or seven.”


“Another soon-to-be-published finding, which Tabata describes as ‘rather significant,’ shows that the Tabata protocol burns an extra 150 calories in the 12 hours after exercise, even at rest, due to the effect of excess post-exercise oxygen consumption. So while it is used by most people to get fit – or by fit people to get even fitter – it also burns fat.”

High Intensive Training Video for beginners, Intermediate and Advanced Training Exercises

Here is an articles that discusses both exercise findings…

Mercola’s article on Dr. Tabata


Mercola’s article on High Intensive Training

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