How do you start an intense HIIT training program? Slowly!
Extremely high intense training should not be your first session, it is something you need to build up too. It takes some prep work to get your body ready to do a very high intense interval training program. If you are new to HIIT training, you can ease into it with shorter and lighter intensity work intervals followed by longer recovery intervals.
For example, a beginner may set an interval to walk for 5 minutes to warm up, then set it to repeat a 10 second run (work interval) followed by a 30 second walk (recovery interval), for 30 rounds. Then you will end with a 5 minute walk for a cooldown. In total this would be a 30 minute HIIT workout.
As you progress and build better endurance and fitness, there are a couple of ways to ramp up the intensity of your HIIT workout to get the maximum benefits of performing at a very high intensity level. One option is to increase the intensity and/or the duration of the work intervals, forcing you to work hard for a longer period of time. Or, instead you could choose to shorten your recovery intervals. Eventually, you will be ready to do both, which will really test your endurance and fitness.
The key to getting the most out of your HIIT workout is a good exercise timer, which lets you be focused fully on the workout only, not when it’s time to start and stop. A Gymboss Interval Timer makes an excellent HIIT Timer, Tabata Timer, and Exercise Timer because it allows you to easily set any work and rest interval times you desire, making it an extremely versatile interval timer. The 30 minute workout above is a snap for a Gymboss miniMAX timer, while also allowing you to save the program for future use.