High Intensity Interval Training

Manual

High Intensity Interval Training

Manual

CIMSPA

YMCAfit is a CIMSPA Training Provider Partner and are authorised to have this training module recognised and assigned Continuing Professional Development (CPD) points by CIMSPA

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Section One:

Introduction to High-Intensity Interval Training Introduction

High-intensity interval training, also commonly known as HIIT, can be described as repeated bouts of short to moderate duration exercises, conducted at a high intensity or, as often described, an ‘all-out’ effort (Gibala and McGee 2008).

Alternatively, high-intensity interval training can be described as ‘vigorous exercise performed at a high intensity for a brief period of time interposed with recovery intervals at low-to-moderate intensity or complete rest’ (Kessler et al., 2012).

Each bout of exercise can last between 10 seconds to 5 minutes, followed by a period of inactivity or low-intensity activity, which allows partial recovery. Both the exercise effort and rest period enable the exerciser to perform at an elevated or higher intensity, stimulating and stressing the body to adapt.

The level of intensity is often aimed to be greater than the exercisers anaerobic threshold, although this is individual to each client.

History of HIIT

Initially developed in the 1970s as a tool for bodybuilders, the notion was that intensity of training, rather than volume, produced the desired results. With the rise in popularity of shorter or ‘express’ personal training workouts, having the skills to deliver HIT sessions has become essential for all great personal trainers.

Since the emergence of the HIIT method, specific niche types of HIIT have evolved; one being Tabata.

Tabata

Tabata is a relatively new discipline of HIIT training developed in 1996 by Japanese scientist Dr. Izumi Tabata and his team of researchers from the Tokyo National Institute of Fitness. It emerged following the head coach of the Japanese speed skating team hired Dr. Tabata to analyse the high-intensity training methods they were using.

Dr. Tabata’s conducted a study involving two groups of individuals who performed a different type of exercise over a six week period. One group exercised for one hour at a moderate intensity five days per week and the second group performed high-intensity exercise four days a week. The second group’s workout was based on HIIT where it lasted 4 minutes and involved 20 seconds of highintensity activity with 10 seconds rest between each bout. The second group showed greater improvement in their aerobic and anaerobic systems, suggesting HIIT to be a superior method of training.

As a result of this study, the Tabata training method was born, which involved exercising for 4 minutes by completing 20 second bouts of high-intensity exercise and 10 seconds of rest.

Example Tabata workout

An example workout can look like the following (with the same exercise for each 20 second bout): Time Activity 20 seconds Push-ups 10 seconds Rest 20 seconds Push-ups 10 seconds Rest 20 seconds Push-ups 10 seconds Rest 20 seconds Push-ups 10 seconds Rest 20 seconds Push-ups 10 seconds Rest 20 seconds Push-ups 10 seconds Rest 20 seconds Push-ups 10 seconds Rest 20 seconds Push-ups 10 seconds Rest

Section Two:

Why HIIT?

HIIT training is an effective training method that can benefit the fitness professional as well as the client. The following section aims to identify the benefits of HIIT for both the client and the fitness professional.

Benefits for the Fitness Professional

Time effective

Due to its high level of intensity, the overall exercise time is often shorter than other types of fitness sessions. This can be very appealing to the client, but also to the fitness professional who can conduct more sessions, potentially earning more income.

Additional training method

As with all additional studying and learning undertaken by fitness professionals, this course will give trainers a greater range of skills and expertise to utilise when training clients. This can be extremely appealing to potential new clients.

Effective training method for groups

The format and structure of HIIT provides an excellent opportunity to effectively train a group of individuals, allowing the training to potentially earn more income by training multiple clients.

Also, a group session of HIIT can provide an excellent opportunity to entice new clients by

offering reduced or free sessions without being an expense to the fitness professional.

Benefits for the client

High-intensity interval training has been a topic of vast discussion and subject to various studies to quantify its training benefits. The following section will address the majority of benefits that have been discovered by research studies.

Non-physiological benefits

Time efficient

Time is one of the most common reasons for non-activity, with individuals often stating that they do not have enough time to participate in an exercise programme.

Due to HIIT’s intensity level, the duration of the session can be reduced from the common session length of 45-60mins to 30mins or less; it has been proven that even a workout lasting 4 minutes Has significant benefits to the exerciser (as explained in earlier with Tabata training). Therefore, a HIIT session makes it suitable to fit around individuals with a limited time due to other commitments.

HIIT is more fun than cardio

‘Lack of enjoyment’ has been indicated as a contributing factor preventing participation in physical activity or exercise. Although enjoyment of exercise is a personal preference, various studies (Bartlett et al., 2011; Smith-Ryan, 2015) have shown HIIT to be a more enjoyable form of exercise than steady-state cardio, and therefore encouraging participation.

Physiological benefits

Improved aerobic fitness (VO2 Max)

Aerobic fitness is often measured as the capacity to take in and deliver oxygen to muscles in order to maintain a constant level of metabolism. VO2 max can be described as the maximum amount of oxygen that can be consumed and used by the body and is usually the measurement that is recorded to show the level of aerobic fitness.

Several studies based on HIIT have shown to significantly increase VO2 max and improved aerobic capacity (Rakobowchuk et al. 2008, Nybo et al. 2010 and Paton et al. 2014).

The importance of improved VO2 max is noteworthy due to the high risk of cardiovascular fatalities and all-cause mortality with low VO2 max, which was found by Kessler, Sisson and Short (2012)

Increase capacity to store glycogen

A high intensity training session requires a big reserve of glycogen stores to provide a sufficient amount of energy for the duration of the activity. As an adaptation to the repeated stresses from HIIT training, involves the body increases its glycogen stores so it can more effectively train at high-intensity. This adaptation was determined in a study

conducted by Burgomaster, Heigenhauser, and Gibala (2006).

Another benefit to a larger glycogen storage involves increased carbohydrate tolerance. The body can consume greater amount carbohydrates and convert it into glycogen for storage rather than fat.

Increase fat burning

Research studies (Perry et al., 2008; Alkahtani et al., 2013) based around the effects and benefits of HIIT have consistently shown that shorter high-intensity bouts of exercise produces greater fat burning outcome than other moderate intensity exercise. This has been associated to the post-exercise elevated metabolism that occurs with the highintensity training which continues to burn calories following the exercise activity.

Improved body composition

HIIT has been shown by multiple studies (Trapp et al. 2008; Tremblay et al. 1994; Heydari et al. 2012 and Sijie et al. 2012) to reduce fat mass whilst simultaneously increase lean mass, which is tested in both overweight and normal weight individuals.

Greater capacity for exercise

Increasing aerobic capacity allows individuals to train for a longer period of time by increasing the time taken to reach exhaustion, resulting in a greater capacity for exercise. A study investigating this benefit found that subjects were able to approximately double their duration of exercise at the same intensity by 100% after 6 sessions over a two week period (Burgomaster et al. 2005).

Improved insulin sensitivity

Insulin sensitivity can be described as the body’s ability to produce and release insulin to control carbohydrate and blood sugar levels within the body. In healthy individuals, the body can efficiently control these levels, however, the body’s effectiveness to perform this role can be affected and prevents the control of high levels of blood sugar, which can have adverse effects within the body.

Exercise is one recommendation to improve insulin sensitivity and encourage the control of blood sugar and carbohydrate. The HIIT method is no different and can achieve beneficial influence on insulin sensitivity in a shorter amount of time, as established in studies from Richards et al. (2010) and Gibala and Little (2010).

Boutcher (2011) and Kessler, Sisson & Short (2012) reviewed multiple studies that investigated the effect of HIIT on insulin sensitivity and glucose metabolism – they concluded that over the course of 2-16 weeks of HIIT, insulin sensitivity can be improved by 23%-58%.

Reduced cholesterol

A study by Kessler, Sisson & Short (2012) summarised multiple studies regarding the effect of HIIT on cholesterol. The study found that HIIT improves high-density lipoprotein (HDL), which is known as the ‘healthy’ or ‘good’ cholesterol due to its protective roles.

Total cholesterol (low-density lipoprotein and high-density lipoprotein) has also been shown to improve with HIIT, however, this is related to a decrease in body fat that can be achieved.

Boost metabolism post-exercise

Metabolism can be defined as the process of providing the body with energy to maintain life and can be relevant to how much energy is required for a range of different activities, exercise being one.

High-intensity interval training has shown to increase the rate of metabolism post-exercise (LaForgia, Withers & Gore, 2006) as energy expenditure is increase following the workout as a result of increase post-exercise oxygen consumption (EPOC) and to enable the body recover.

Section Three:

HIIT Safety Considerations

Safety is one of the most important elements that a fitness professional must consider when instructing any exercise session. This is especially the case for this type of exercise due to the intensity requirements and additional stress that is exposed the body and its systems. The following elements should be considered when planning and instructing a HIIT session.

Screening

To minimise potential adverse effects during and following a HIIT session, the risk status of a client and any potential contraindication should be identified. This can be achieved through a client health screening.

Prior to each session, a health screening is required. This will help identify any additional considerations will need to be made based upon the participants needs. For example, a participant may have asthma so it will need to be determined whether it is exercise induced; if they have an inhaler to administer themselves; who to contact in an emergency.

Returning clients screening

A screening is vital even with regular clients. This is to identify any new injuries or conditions that may have developed since their last participation. However, to conduct a written screening for each client each time they attend would be extremely time consuming, so instead a verbal screening can be conducted.

In most cases this can be conducted as a verbal screening before the session, which involves asking each individual or the group whether they have any new injuries or conditions that may affect their participation or be a possible contraindication.

Base fitness level

ACSM recommend clients have a base fitness level prior to participating in a HIIT session. This base fitness level consists of training 3 – 5 times per week for 20 to 60 mins at least for several weeks, which provides the client with some conditioning and prepares the body for training at high intensities.

Without a base level of fitness or previous training the body many not cope well with the sudden performance high-intensity interval training and therefore may pose a risk to the client.

Appropriateness of exercises

Each client participating in the session should be considered for its appropriateness for them to partake in the session. As mentioned in the previous section, each client should have a base fitness level, however, in addition to this, the level of demand the activity is placing on each client should be considered and whether it is suitable for them.

For example, will an unconditioned and overweight 35-year-old male and a wellconditioned 23-year-old female both be able

to perform what is prescribed and get the best results? Or would they benefit from working at different intensities with varied rest periods? Remember that exercise is an individual pursuit and as the instructor, the aim is to help each participant to achieve their individual goal. With HIT training, the client will work to an intensity that, for them, is high and use of the RPE scale can be a better indicator of intensity than measuring heart rate, as this allows the client to work to an intensity they perceive as appropriate for them.

Technique

Many functional exercises may be new to participants, so each exercise should be explained and, where necessary, demonstrated to maximise understanding. A clear and structured session with modifications and adaptations for each exercise should also be available. When demonstrating exercises, it is vital that feedback is sought from the group regarding their understanding. The use of programme cards can aid a participant to perform the exercise correctly, particularly if the programme card shows pictures of the ideal technique supported by a couple of teaching points. Correct technique must also be reinforced by the instructor throughout.

Technique considerations will be addressed in more details in the next section.

Environment

The environment used for the session must be safe and arranged to minimise risk of injury to the participants and the instructor. A safety check of the workout environment and any equipment should be conducted before each session to make sure they are safe and secure. This includes paying specific attention to:



the flooring – ensure it is safe and level (no cracks, holes or trip hazards).



foreign objects – whether there are any present (tissues or towels).



the equipment – ensure it is free from damage and in full working order.

Do not put yourself at risk by trying to make an unsafe environment safe or by removing any hazards yourself: if using a health club, contact the club management team to inform them.

When planning and carrying out a HIIT session, the exercise area must be carefully assessed to determine whether there is adequate space for all the participants to perform each exercise safely. If the space is inadequate for the planned session, then modification to the plan should be made.

For example, if the available area can hold 15 participants with enough space for each person to take one step sideways and two steps forwards/backwards before coming into contact with someone else, the exercises must take this into account.

In some restricted environments the participants may need to be separated into small groups where they rotate round different sections, with each section set aside for a different exercises.

Equipment

Incorporating exercises that use equipment can increase the variety and difficulty of exercises within a session, however, there are some considerations.

Equipment for all abilities

When using equipment such as barbells and dumbbells, it’s important to think about the

needs of the entire group and provide a range of resistance options to suit everybody. The resistance that an unconditioned 43-year-old male will use for a dumbbell shoulder press with 20 repetitions will be different to that of a 22-year-old female hockey player. Similarly, resistance barbells (no removable parts) can provide a more flexible solution than Olympic barbells with removable plates and collars.

Condition of equipment

A safety check of the equipment should be conducted before it’s used by clients to ensure that it does not create potential risks to the clients.

Amount of equipment needed

In a group setting, there needs to be enough equipment for the amount of participants. Although not all participants will be using the equipment at the same time, there could be a group of individuals at each exercise ‘station’ and therefore there should be an adequate amount.

In some cases, when the number of attendees of a group session may vary and there is not enough equipment, the fitness professional should cater for this with a back-up action plan for this situation.

Mixed ability and experience

HIIT group sessions often contain participants with mixed abilities and experience levels, even when the ability level is indicated as ‘intermediate’ or ‘advanced’ for the session. All participants’ abilities and experience levels need to be catered for within a session by providing exercise options or loads for each ability. Methods to accommodate mixed ability and experience level are as follows, but not limited to:

Mixed

ability:

 providing progressive and regressive exercise options  offering a range of resistance or loads

Experience level:  advise clients with low experience levels to arrive earlier to discuss exercises and format  partner participants with low experience levels with more experience

Activity One

List other methods of catering for mixed abilities and experience levels: Mixed ability Experience level

Section Four:

Instructing HIIT

Instructing style

The way an instructor delivers a session, including the demonstrations, verbal instruction and all-round demeanour, can fall into one of three distinct styles, which are outlined below:

Autocratic

The Drill Sergeant PT

 Dictates all aspects of the session, not allowing for variation.

 Insists that all participants complete all parts of the session.

 Does not seek out feedback from participants.



All participants are expected to do as they are told.

Democratic

The Middle of the Road PT

 Not afraid to deviate from the session plan.

 Feedback is regularly sought during the session.

 Tries to engage everyone with the activities.

 Will involve themselves wholeheartedly within the session.

Laissez-Faire

The Laid Back PT

 Allows the session to deviate completely from the plan.

 Allows participants to get on with training without interfering, taking a step back from what is happening.

 Does not engage with participants to a high level.

Just as participants prefer different types of exercises and workout, they will have different preferences when it comes to instructors and their styles. Some will get more from the Drill Sergeant PT, while this style may intimidate or put off another participant. When teaching a group the type of instructing style should be decided prior to the delivery, although, there can be a slight alteration between styles within the session.

There is no one-size-fits-all style to instructing a group, but time and experience will help to identify and develop appropriate methods to use and when.

A good instructor will be able to use a wide selection of instructing traits throughout the session to help motivate all participants to enjoy a safe and effective workout.

Exercise introduction to participants

When instructing participants, it is likely that the client or clients have not performed one or more of the exercises within the session. Therefore, it is the responsibility of the instructor to explain and induct the clients to be able to effectively perform each exercise. This introduction can be different when working with an individual client on a one-onone or group session, the following section covers how to induct different for each:

Individual one-on-one session exercise introduction

When instructing a HIIT session, to support all individuals preferred learning styles (seeing, listening and doing) the exercises can be instructed using the IDEAS acronym: I

Introduce the exercise to the client D Demonstrate the exercise. E

Explain the exercise and teaching points. A

Action the client to perform the exercise.

Suggest adjustments and monitor the client technique (if necessary).

Introduce the exercise

The performance and technique of the exercise should be verbally described to the client. This is along with its potential benefits and rationale behind the inclusion of the exercise into the programme.

Demonstrate the exercise

The fitness professional should demonstrate the exercise to allow the client to see the movement being performed correctly.

Ensure the client observes from different angles to fully understand the technique.

Explain the exercise and teaching points

The teaching points of the exercise should be verbally described to the client pointing out the key considerations without confusing the client with too much detail. This can be explained during the demonstration, however, it is important to validate with the client that they understand how to perform the exercise.

Action the client/s to do the exercise

Once the description and demonstration of the exercise has been conducted, and the client understands the requirements of the exercise, they can then perform the exercise. Ideally, the movement should be conducted without resistance to allow the fitness professional to critique their technique.

Suggest adjustment and monitor the client’s performance

The final process of exercise instruction involves suggesting modifications to the technique and monitoring their performance.

Group session exercise introduction

When instructing group sessions, the fitness professional must welcome all participants to the session and explain the workout format, making sure to encourage everyone to work at their own level and induct them to the exercises within the session.

It can be helpful to advise new participants to arrive a few minutes early to discuss their experience, goals and fitness levels and explain how they can monitor their own intensity during the session.

Introducing exercises to a group session can be more challenging than to an individual due to the volume of participants. Verifying the understanding and competence of each participant would prove extremely timeconsuming, so in group sessions more attention should be dedicated to the instruction of exercise. In addition, alternative strategies should be used throughout the session to ensure correct technique – these will be addressed in the next technique section.

Another consideration for the introduction of exercises involves when this is conducted. If conducted before the warm-up, this may take a huge amount of time and reduce the time for the session (if the session has been allocated a total 60 minutes). However, if this is conducted after the warm-up, the instructor must consider preventing the clients from cooling down after the warm-up. To make the induction as efficient as possible, it could be incorporated into the warm-up.

Technique

Technique and correct exercise performance is a fundamental element that needs to be monitored throughout the delivery of the session to ensure that the desired effects of the exercises are achieved and the risk of injuries is reduced.

Poor technique may be due to the client being:

unaware of the correct movement

unaware of their body position

Monitoring technique when conducting oneon-one sessions can be straight-forward, however, in a group setting, it becomes more difficult due to the volume of people, even in a small group.

Ideally, to support the performance of correct technique, an accurate demonstration and explanation of the exercise should be provided to the clients along with confirmation that they understand. In one-onone sessions there is enough time to provide an explanation, conduct a demonstration and confirm the one client understands how to perform the exercise. In group sessions, this become more challenging – there is often not enough time to confirm each participant understands each exercise and it’s technique before starting the session. As a consequence of this, the fitness professional should be constantly observing the participants technique and provide feedback to correct any faulty movements.

To make the observation and correction process easier, strategies for combating common faulty or incorrect techniques can be created. For example the instructor could demonstrate an exercise that is regularly performed incorrectly during one of the rest periods. Another example could be for the

clients to work in pairs to provide feedback to each other about their technique.

If a client’s fatigue levels start to impact their ability to conduct an exercise correctly, an alternative exercise should be provided. This alternative exercise should be a regression from to original exercise to enable the client to continue performing an exercise in the correct manner.

Monitoring and other observations

Monitoring is a crucial part of instructing a session and involves the instructor observing the session and performance of exercises to check a range of different elements. The following section addresses the elements that should be monitored throughout the session:

1. Proper preparation and recovery

The physiological and psychological demands of HIIT are greater compared to moderate-intensity continuous training. This means clients need to be sufficiently prepared for these sessions in advance and understand the importance of recovery upon completion of the training session.

Areas that take on increasing importance include proper hydration and nutrition, appropriate exercise attire and a complete warm-up routine. Likewise, following the interval session, clients should perform a complete cool-down and then rehydrate and refuel in a timely manner. Closely monitor each client to ensure that each of these preparatory and recovery steps is being accomplished.

2. Adherence to target exercise intensity

Confirming that the clients are performing the correct exercise intensity is always a primary concern; however, when

performing HIIT this consideration is amplified. Whether the method for recommending exercise intensity is established by rating of perceived exertion (RPE), workload (e.g., treadmill speed) or target heart rate (e.g., % of HRR), it is paramount that the HIIT session is monitored and verify that actual exercise intensity is aligned with target intensity.

Simply put, there is less margin for error with HIIT. Although a subtle increase in exercise intensity, initiated by the client, during a specific interval bout may at first glance seem inconsequential, in actuality it may be the difference between a highintensity workload and an all-out workload.

3. Knowledge of criteria for terminating exercise

Provided clients have been sufficiently screened, prepared properly in advance of HIIT and adhere to the target exercise intensity, the likelihood of an adverse event is greatly diminished. Nevertheless, there is one additional measure required to optimize safety.

It is essential to recognize, and also educate clients to recognize, general indications for terminating exercise. Chest discomfort, failure of heart rate to increase normally with increased workload, light-headedness, severe fatigue and shortness of breath are all abnormal responses to exercise, and warrant the termination of exercise that day.

In addition to the above three points, there are other factors should be observed and monitored during the delivery of a HIIT session. These may require input or a resolution from the trainer and consist of but not limited to:

Level of motivation – a low level of interest and effort being applied.

Activity Three

Conflict – whether any participants are in conflict or causing issues.

Discuss how to resolve the following issues that may present themselves within a group HIIT session:

Issue Resolution

Inability to deal with the intensity

Lack of motivation within the whole group

Conflict between two participants

Positioning

Positioning consists of where the fitness professional stands throughout the session. To be able to effectively monitor the session the instructor should move around and change their position regularly so they can view and monitor as well as interact with each participant.

How to provide corrections and feedback

When instructing a group, there may be an exercise that several people find difficult but different people are performing with different errors. Take care not to single out a particular participant by pointing out their mistake to everyone. Instead, reinforce good technique to the whole group. Verbal and visual teaching points can help and showing how to perform the exercises in a different way can prove beneficial.

If a participant is required to be touch to move them into position and aid correct technique, permission should be gained first. Importantly, some participants will not like to be touched and might view this as an invasion of their privacy. A hands-on correction should only be used if other methods of correction have failed.

Communication

During any session, strong visual and verbal communication is required to help the instructor and participants in achieving their goals. Instructions should be delivered loudly and in a clear and concise way, so that everyone can clearly hear and understand what they are being asked to do.

Instructions must be provided in a varied way (visual and verbal) to allow different participants to learn in their preferred way. Open and closed questions can be used to confirm that instructions have been understood.

Verbal instructions must be communicated clearly and for all participants to hear considering the number of participants and the size of the space. For example, a group of six participants spread out in a large studio will require the instructor to talk more loudly than in a small studio.

The activity or exercise being undertaken should also be considered when communicating within a group session, for instance, a calm, quiet tone is more appropriate during a relaxed cool-down phase.

Section Five:

HIIT programme design

Different types of programmes Individual vs Group

HIIT style training programmes offer a diverse exercise method that can be implemented to either an individual or a group. The design and instruction of the programme should be uniquely designed for the intended individual/s with certain aspects being considered, which will be addressed in the following section.

General programme considerations

Aim/goal of sessions

Individual

As with all fitness programmes, an individual one-on-one training session should be aimed towards the clients aim or goal. These goals should be established during the consultation process and then confirmed by the client to ensure the session is targeting the desired aims.

Group

As with all programme development, a HIIT programme should be designed around an aim or goals. However, in the case of HIIT training in a group scenario, this often consists of a general aim that revolves

around a ‘whole body’ workout, which intends to generate the greatest amount of benefits.

This does not stop the workout being catered for more specific aims or goals that are suitable to the individual or group of individuals. Some examples of programmes aims are:

Legs, bums and tums

Functional fitness

General fitness

Layout of exercises

Individual

There does not need to be much planning for the layout of exercises, when conducting an individual one-on-one session the trainer can organise the exercises appropriate at the time of the session.

Group

In a group setting, the layout of the exercise is an important element that can determine the ease of instruction and therefore should be carefully planned.

The consideration for planning the layout of exercises for a group session should include:

Exercise transition – the layout should allow clients move from one ‘station’ to another easily.

Instructor observation –the layout should make it easy for the instructor to observe the participants.

Adequate space – the layout must be appropriate for the space and not restrict the participants.

Safe layout – the layout must be designed in a safe manner preventing any risks or potential injuries.

Exercise order – the layout should reflect the exercise plan so that the transition is intuitive.

The layout of the exercise should be planned considering all the above elements.

Programme structure

HIIT programmes often follow the principle of performing intermittent bouts of highintensity exercise with a short rest period inbetween each bout – as seen with Tabata training and its 20-10 principle.

The session format, exercises selection, exercise order, total duration of the session, duration of bouts, duration of rest, and number of exercise are all variables that can be modified to create a unique and individual programmes. Trainers can be creative and inventive and use these components to develop a challenging and fun session.

Programme components Warm-up

A warm-up helps prepare the body and mind for forthcoming exercises and movements by raising the heart rate to increase blood flow and warm and mobilise muscles. This is required when performing or instructing any form of exercise.

Generally, a thorough warm-up can be consist of three components, which involves:

Pulse raiser activity

Exercise specific or sport specific movements

Mobilising exercises

The warm-up can easily be instructed to a one-on-one HIIT session, however, group HIIT session instruction may require adapting these components so they can be performed adequately in the environment.

Depending on the group, the warm-up activity can be modified into a fun activity that achieves the three components and frequently conducted through a dynamic warm-up.

A dynamic warm-up is a selection of stretches that increase mobility and are performed actively or whilst moving. The aim of the dynamic warm-up is to prepare the musculoskeletal system for the forthcoming activity by increasing range of motion and slowly increasing heart rate.

Some examples of dynamic exercises involve:

Walking lunge with arm extension

Reverse lunge with rear fly

Quad stretch, calf raise lunge through and repeat

Activity Four

Explain alternative warm-up activities that can be a fun way to prepare the body for the forthcoming session:

Activity one Activity two

Activity three

Activity four

Activity five

Activity six

Activity seven

Activity eight Activity nine Activity ten

Conditioning phase

The conditioning phase of the session consists of the clients or group performing the intense component of the workout where the aims and goals are addressed.

This part of the programme must consider all the components of the next session – the ‘Programme variables’.

Cool down

The cool down of the session is responsible for returning the clients body back to normal resting conditions, which can be achieved through a heart rate lowering activity followed by stretches.

Planning for a this part of the session involves determining the main activity use to reduce the heart rate, which may be a simple jog/walk and the intended stretches that should focus on the activity performed.

The instruction of the cool down follows the same principle as the rest of the session – the instructor must ensure that all participants can see the demonstration and in a position

Format name

AMRAP

(as many rounds as possible)

Description

to hear and understand the explanation to enable them to perform it accurately

Programme variables

Session format or approach

The format of the session can be described as the method that the client or group of clients will undertake during the session. The format, along with the exercise selection, give the session character and provides an opportunity to develop and design unique style workouts.

The most common format of a HIIT sessions involves performing sets of exercise-rest, where an exercise is performed followed by a rest period, which is then repeated for the duration of the session. This session differs by modifying the exercises that are incorporated.

A different format of HIIT may be conducted in pairs, where one partner participates in one activity whilst the other performs a static activity such as the plank. Once the duration of exercise is completed the partners swap activities.

Perform as many sets as possible within a set timeframe.

I.e. Perform 6 exercises for 10 reps as many time as possible within 20 minutes with a short rest in between sets.

Challenge

Perform one or more exercises as many times as possible with no set timeframe.

I.e. Perform as many clean and press reps as possible.

EMOM

(every minute on the minute)

Perform a specific amount of reps for one or two exercises within a minute and then rest for the remainder of the minute. Repeat for a set amount of minutes.

I.e. Perform 15 burpees. If this takes 40 seconds rest for the remainder 20 seconds.

Activity Five

Exercise selection

The selection of exercises are as important as the session format and help provide the session with its originality, which often encourages the completion and adherence of the session.

The exercises selected often target the aim of the session, however, in more generic type HIIT programmes the following principles should be adhered to:

Promote development of all major muscle groups of the body

Adaptable to allow for regression and progression

Safe and appropriate for the space and environment

Technically appropriate for the individual or group

Suitable for the format of the session –allow easy transition

This course aims to provide fundamental information around instructing HIIT sessions and will not delve into details regarding the technique and performance of specific exercises. However, the following table provides information about possible exercises and a more detailed description of exercises can be found at the end of this manual.

Some possible exercises that can be used include:

Equipment

Squat

Bench press Row

Shoulder press Medicine ball press

Med ball squat to raise

Med ball chest press

Wood chop with med ball Step ups

Rowing machine

Treadmill

Russian twists

Activity Six

List 5 body weight exercises that can be incorporated into a session.

Exercise one

Exercise two Exercise three Exercise four Exercise five

List 5 exercises that require equipment that can be incorporated into a session.

Exercise one Exercise two Exercise three Exercise four Exercise five

List 5 non-traditional exercises that can be incorporated into a session.

Exercise one

Exercise two Exercise three Exercise four Exercise five

Exercise order

The order of exercises within a session is another important factor that will affect the design of the session. The exercise order determines the arrangement of exercises and should considered the following:  the muscle groups being targeted by the exercise  the system being targeted by the exercise  technique

The order of exercises should consider the muscle group in which the exercise stimulates.

Often, to encourage increase performance and correct technique, exercises are placed in an order that alternates the muscle group that is being worked – for example an exercise that works the upper body will be placed in between exercises that work the lower body and the core.

Alternatively, a super setting principle may be designed into the session which groups two exercises that work the same muscles next to each other.

The physiological systems used by exercises can also be considered when determining the order of exercises. For example, an exercise that elevates the heart and breathing rate may want to be placed between exercises that focus on strength, to allow partial recovery.

Technique is an important element that should be considered prior to the session as well as during. The exercise order can be planned to help discourage incorrect or faulty technique that may be brought on by fatigue. For example, placing two exercises next to each other that work different parts of the body

In general, there is no correct way to order exercises, however, the session and the order of exercises should be based on the aims of the session.

Number of exercises

The number of exercises can be dependent on the individual exercise bout time and the total exercise time, as well as the format of the exercise. The focus of the session may also help determine the number of exercises with a full body session requiring enough exercises to target all muscles.

Individual exercise bout time or reps

The exercise bout time describes the amount of time spent exercising (and is can also be represented as a repetition or rep). The duration spent performing each exercise is often consistent for all exercises to make it easier to manage i.e. activity time of 45 seconds for each exercise.

Although standard procedure involves a set timeframe, exercise bout time can be designed and instructed in a more creative method to make it more interesting for participants. For example, the time spent on each exercise may be determined by the people performing a set amount of reps on one of the exercises stations – this can help team morale or could put pressure on individuals, so this should be considered.

Alternative to exercise bout time, the session may be based about each participant completing a set amount of reps for each exercise. This offers greater control in the determining the outcome of the activity when applying the strength-endurance continuum principle.

Rest between exercise bouts

The rest between exercise bouts usually involves resting or active recovery (exercising at a low intensity) to allow partial recovery.

In a standard HIIT group session, this often involves a period of time where inactivity involves moving from one exercise station to another.

When considering exercise bout time and rest time, they can be calculated using ratios, for example 2:1 (60 second exercise bouts and 30 second rest) or 3:1 (45 second exercise bouts and 15 second rest)

Total exercise time

Programme Variables

Session format or approach

Exercise selection

Number of exercises

Exercise order

The total exercise time is usually the duration of the session which typically for a HIIT session is between 30 and 45 minutes. This can be used to determine the time spend performing a warm-up, the time spent performing the conditioning exercises (the main session component) and then the cool down.

Application of programme variables

As an example of applying the programme variables to a session, the variables of Tabata training have been identified in the below table:

Application to Tabata

Standard interval format – exercise followed by rest

Trainer to select appropriate exercise.

Can range from:

exercise for all bouts

exercises, one for each bout

exercise, alternate between bouts

Can use the same exercise or different exercises for each bout

Individual exercise bout time or reps 20 seconds

Rest between exercise bouts 10 seconds

Total exercise time 4 minutes

Example programmes

One-on-one Training Session

Aim of session: To achieve an average HR of 90 – 100% throughout main component

Format: Tabata followed by AMRAP

Equipment list: 10kg dumbbells, 40kg barbell, 12kg kettlebell.

Client fitness level: High Client age range: 27

Warm up exercises

Pulse raiser: Jogging with a gradual increase in intensity for 5 minutes interspersed with mobility exercises.

Mobility: Sumo squats, hamstring sweeps, shoulder rotations, dynamic chest press, squat to press (body weight), curtsy lunges, high knees, star jumps.

Exercise Time/Reps Rest Sets

Burpees 20 secs 10 secs 1

Plyometric lunges 20 secs 10 secs 1

Press up’s 20 secs 10 secs 1

Squat to overhead press 20 secs 10 secs 1

Deadlift 20 secs 10 secs 1 Mountain climbers 20 secs 10 secs 1

Squat jumps 20 secs 10 secs 1

Kettlebell swings 20 secs 1 min 1

Squats 15 reps None As many rounds as possible in 5 minutes Press up’s 10 reps None Burpees 5 reps None

Cool down

Slow jog into walk over 5 minutes followed by static stretches

Static stretches (12 – 20 seconds hold): Pectorals, deltoids, hamstrings, quads, adductors, glutes, calves

Group Training Session

Aim of session: To achieve an average HR of 90 – 100% throughout main component

Format: Every minute on the minute (EMOM). Rest for remainder of the minute.

Equipment list: Barbells, boxes.

Client fitness level: Advanced

Warm up exercises

Pulse raiser: Jogging, skipping, high knees, open/close gate, star jumps with a gradual increase in intensity for 5 minutes with mobility exercises.

Client age range: Group training 25 - 36

Mobility: Sumo squats, hamstring sweeps, shoulder rotations, dynamic chest press, squat to press (body weight), courtesy lunges, high knees, star jumps.

Exercise Time/Reps Rest Sets

ROUND 1

Press up’s 10 reps X 10

Squat jumps 5 reps Shuttle sprints 2 reps ROUND 2

Rest once all 3 exercises are completed then repeat at the start of the next minute

Cleans 10 reps X 10

Box jumps 5 reps

Plyometric press up’s 2 reps

Cool down

Slow jog into walk over 5 minutes followed by static stretches

Static stretches (12 – 20 seconds hold): Pectorals, deltoids, hamstrings, quads, adductors, glutes, calves

Activity Seven

Task A

Task B

One-on-one

Training Session

Evaluation of Session

With an ever changing array of exercises and session structure options, a valid method of evaluation must be used to ensure that the session is meeting the aims set out.

Feedback for a training session can be obtained verbally with the use of both, open questions, which prompt a detailed answer with explanations, and closed questions, which require a yes or no response. For example:

Closed questions



Did you enjoy the session?

Open questions

On a scale of 1 – 10, which number would you put your overall fatigue level at and why? 

What exercises did you enjoy? 

What would you like to be included?

These questions are likely to receive a much longer answer with an explanation.

The purpose of evaluating a session is to identify what people liked and didn’t like and to recognise the strengths and weaknesses of the instruction and delivery.



Did you work to a high intensity?

These question will often receive a yes or no answer.

The information captured in an evaluation, whether positive or negative, should be used to improve future sessions. Positive feedback will pin-point the successful elements which should be included in future sessions, whereas negative feedback identify area for development to maximise client satisfaction.

Section Six: Exercise Library

Press up

Exercise technique

Lower the body towards the floor by bending from the elbows.

Straighten without locking the elbow joint to return to the top position.

Keep the shoulders away from the ears and a neutral spine position throughout.

Modification

Stand up against the wall (easier).

Keep your knees on the floor (easier).

Progression

Perform the press up with your feet on a bench.

Perform a ‘clap’ with the hands on the concentric phase.

Squat

Exercise technique

Stand with your feet facing forwards or slightly turned out, and hip width (or slightly wider) apart.

Heels should remain in contact with the ground at all points.

Keep the body upright.

Ensuring the knees do not come forward, lower the hips towards the ground, aiming to have the hips parallel with the knees if comfortable and correct technique allows.

Relax the shoulders and arms.

Drive through the heels retuning the body to an upright position

Modification

Perform a half squat instead.

Squat using a Swiss ball.

Progression

Add resistance such as a barbell.

Add a jumping movement on the concentric phase.

Squat thrusts

Exercise technique

Start in a press up position with your hands slightly wider than shoulder width apart.

Maintain a neutral spine.

Bring both your knees up together towards your shoulders in a jumping movement.

Return legs to an extended position.

Modification

Bring the knees towards the hips/stomach.

Progression

Place your hands on a stability disc.

Mountain climbers

Exercise technique

Start in a press up position with your hands slightly wider than shoulder width apart.

Maintain a neutral spine.

Bring one knee towards the shoulder keeping the other leg extended.

Switch the position of the legs in a jumping movement.

Modification

Bring the knee to the stomach/ribcage.

Progression

Place your hands on a stability disc

Dips

Exercise technique

Position yourself sitting in front of a step (as pictured above), with your hands behind you on the step slightly wider than shoulder width apart, and with a slight bend in the elbow.

Hands slightly wider than shoulder width with a slight bend in the elbow.

Keep your feet shoulder width apart, or slightly close together.

Bending from the elbows lower the hips and torso towards the ground.

Aim to lower until the elbows are at a right angle.

Push through the palms, keeping your elbows tucked in.

Keep elbows slightly bend and shoulder relaxed at the top

Modification

Remove step so participant can sit on the floor, minimise the range of motion.

Progression

Raise one leg. Add a weight onto the hip region.

Press up to squat thrust

Exercise technique

Start in a press up position, with your hands slightly wider than shoulder width apart.

Maintain a neutral spine.

Lower the body towards the floor by bending from the elbows.

Straighten without locking the elbow joint to return to the top position.

Keep the shoulders away from the ears and a neutral spine position throughout.

From the starting press up position, bring both knees towards the shoulders together in a jumping movement.

Return legs to an extended position.

Modification

Keep your knees on the floor during the press up.

Progression

Add a ‘clap’ to the press up.

The squat thrust phase can involve moving the knees to the outside of the elbows in an alternating movement.

Walk-outs

Exercise technique

Start in standing position with your shoulders relaxed, knees slightly bent and feet shoulder width apart.

Squat down with a neutral spine, lowering your hands towards the floor.

Place your hands on the ground, shoulder width apart with a slight bend in the elbows.

‘Walk’ your hands outwards away from your body in a straight line, maintaining a neutral spine and a bend in the knees.

Keep your shoulders away from your ears and a slight bend in the elbow in the finishing position

Modification

Start in a kneeling position.

Progression

Add a press up.

Squat thrust can move the knees to the outside of

the elbows in an alternating movement

Bicycles

Exercise technique

Lying with your back on the floor, raise your legs and bend your knees to create a right angle.

Lift your shoulders and head off the mat, engaging the core and keeping your neck relaxed.

Lower one leg towards the floor and rotate your elbow on the same side towards the opposite knee.

Return your leg and elbow to the starting position.

Repeat the move on the other side.

Modification

Keep your legs in the starting position throughout.

Progression

Sit on a bosu to perform the movement.

Exercises with intermittent contact with the ground

Burpee Exercise technique

Start in a standing position, with your shoulders relaxed and a slight bend in your knees.

Lower yourself down to the floor, placing your hands just wider than shoulder width apart beside your legs.

Jump your legs back in a straight line, maintaining a neutral spine and with your shoulders away from your head.

Jump your feet back in, bringing your knees in towards your chest.

Jump upwards to an upright position, landing softly with a slight bend in the knees and relaxed shoulders.

Modification

Remove the jump at the end.

Extend one leg backwards at a time.

Progression

Add a press up into the exercise.

Add mountain climbers into the exercise.

Replace the jump with a jumping jack.

Depth jumps

Exercise technique

Start in a standing position on a step or bench.

Lift one leg and position over the edge of the step/bench.

In a fluid motion step down to the floor landing with both feet on the floor.

Use the momentum of the step down to squat down, ensuring the knees do not come forward over the toes.

Drive through the heels, propelling yourself off the ground, using a jumping motion.

Land with both feet meeting the floor at the same time.

Modification

Start the exercise from the floor

Progression

Use a higher step/bench

Use a medicine ball on the stepping phase

Sprints

Exercise technique

Start in a standing position.

Take a step forward and drive the opposite arm up for balance.

Make contact with the floor in a heel-to-toe action.

Drive the opposite knee up as the heel-to-toe strike action finishes.

Use the opposite arm for balance.

Modification

Sprinting on the spot.

Progression

Use a weighted vest.

Change starting position to sitting on the floor.

Bunny hop

Exercise technique

Start by standing with feet hip-width apart, or possibly slightly wider, and with feet facing forwards or slightly turned out, keeping the heels in contact with the ground throughout.

Bending at the knees, ensuring that they do not go forward beyond the toes, and lower the hips towards the ground.

Drive through the heels taking the body off of the floor and in a forward direction.

Land with both feet contacting the ground at the same time.

Modification

Jump vertically and not forward.

Progression

Complete multiple jumps in a row.

Lateral jumps

Exercise technique

Start in a half squat position ensuring your knees are not bending forwards above your toes.

Prepare the arms by bringing them up to your sides.

Drive through the heels and jump towards one side.

Land softly, placing both feet on the floor at the same time.

Modification

Step each leg individually to the side.

Progression

Complete multiple jumps in a row to one side

Plyometric lunges

Exercise technique

Start in a lunge position, ensuring the front knee is not bent forwards above the toes and the back knee is in a lowered position towards the floor.

Drive through the front heel propelling yourself into the air.

In a fluid motion, scissor your legs switching their position.

Land softly, bending your legs as you make contact with the ground, lowering into a lunge position.

Modification

Use a stepping motion instead of the jump.

Progression

Add a lateral movement into the jump.

Plyometric squats

Exercise technique

Start in a half squat position, ensuring your front knee is not bent forwards above the toes.

Prepare your arms by flexing at the elbows.

Drive through the heels propelling yourself up off the floor.

Use a swinging motion with the arms to aid in the movement.

Land softly with both feet making contact with the floor at the same time.

Modification

Use a calf raise movement instead of the jump.

Progression

Use a full squat at the start of the movement.

Tuck jumps

Exercise technique

Start in a standing position.

Squat down, raising your arms and flexing your elbows to a right angle.

Drive through your heels, propelling yourself off the floor.

Bring your legs up towards your body, bringing your knees into your midsection and grasping your knees/legs with your hands.

Release the grip and land softly, bending your knees as you make contact with the ground.

Modification

Squat with a single leg raise.

Progression

Use a step to jump from

Calf raises

Exercise technique

Start in a standing position and move to a quarter squat.

Keeping your toes in contact with the ground, move your heels upwards off the floor.

Lower your heels back towards the floor, ensuring they make minimal contact with the ground.

Modification

Use single leg calf raises.

Progression

Add a jump at the end of the movement.

Exercises using equipment

Back squat

Exercise technique

Deadlift the barbell from the floor to hip level and then clean the bar to shoulder height.

Press the bar above your head and place on the mid to upper traps (alternatively a spotter can help with this).

Stand with your feet hip width apart or slightly wider, facing forwards or slightly turned out.

Your heels should remain in contact with the ground at all points.

Keep the body upright and ensuring your knees do not come forward, lower your hips towards the ground, aiming to have them parallel with your knees if comfortable and correct technique allows.

Relax the shoulders and arms.

Drive through the heels retuning the body to an upright position.

Modification

Use a half squat.

Squat without the resistance.

Progression

Use dumbbells instead of a barbell.

Bench press

Exercise technique

Lie face upwards on a bench with your feet placed in a comfortable position, ensuring your head is fully supported by the bench.

With firm wrists, lower the barbell towards your body by flexing the elbows.

Aim for a right angle or slightly less in your elbow joint.

Extend your arms returning to the start position, keeping a slight bend in the elbows.

Modification

Use dumbbells.

Use a medicine ball.

Progression

Replace the bench with a stability ball.

Bent over row

Exercise technique

Deadlift the barbell from the floor to hip height.

Maintaining a neutral spine and keeping the shoulders away from the head, quarter squat down and bend from your hips.

In a smooth motion bring the barbell towards the midline of the body.

Control the barbell and return it to the starting positon.

Modification

Use dumbbells instead

Progression

Use a dumbbell and perform single arm repetitions

Shoulder press

Exercise technique

Deadlift and then arm curl the dumbbells to your shoulders.

Keep a slight bend in your knees and your feet shoulder width apart.

Rotate your palms to face forwards.

Press vertically upwards with the dumbbells keeping a slight bend in your elbow at the top.

Bring the dumbbells down by bending your arms, keeping a right angle (or slightly less) in the elbow.

Modification

Use a barbell.

Keep the palms of the hands facing each other.

Progression

Use a dumbbell and perform single arm repetitions.

Medicine ball pass

Exercise technique

Start with a medicine ball between your hands, with your palms facing each other.

Your partner should be positioned an appropriate distance away.

You should maintain a slight bend in your knee and slight flexion in the hips.

Keep the elbows flexed and close to the body, driving your hands away from the body.

Follow through with your hands.

Modification

Have your partner stand in front and put the ball into their hands using a chest pass movement

Progression

Use a heavier medicine ball.

Have your partner stand further away.

Medicine ball squat to shoulder press

Exercise technique

Start with a medicine ball between your hands, your palms facing each other.

Keep the ball close to your chest as you squat down.

As you drive through your heels and return to a standing position, raise the ball above your head.

Slowly – and in a controlled manner – return the ball to the starting position

Modification

Separate into two moves: a squat, then a pause, then a shoulder press.

Progression

Use a heavier medicine ball.

Use dumbbells.

Wood chop with medicine ball

Exercise technique

Start with a medicine ball between your hands, your palms facing each other and with a slight bend in your elbows.

Move to a quarter squat position, maintaining hip alignment with the knees (not pushing the hips out to the side).

Rotate your torso, taking the ball across your body below the line of the hips.

In a diagonal movement, take the ball across your body, maintaining hip alignment.

Finish with the ball above shoulder height with a slight rotation in your far leg.

Modification

Do not use the ball.

Sit down and perform the exercise.

Progression

Use dumbbells.

Step ups

Exercise technique

Start with a step in front of you.

Using your arms for balance, bring one leg up and place your entire foot on the step.

Drive through the heels of this leg and bring the opposite foot up onto the step.

Maintain a neutral spine throughout.

Step down with the first foot, and follow with the second foot

Modification

Use a smaller step.

Progression

Hold dumbbells.

Perform a single knee raise while stepping up.

Bibliography

Burgomaster, K. A., Heigenhauser, G. J., & Gibala, M. J. (2006). Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. Journal of applied physiology, 100(6), 2041-2047.

Paton, C., Clark, B., Costa, V., O’Brien, B., & Guglielmo, L. (2014). Effects of a seven day period of high-intensity training on performance and physiology of competitive cyclists. Journal of Science and Cycling, 3(2), 40.

Nybo, L., Sundstrup, E., Jakobsen, M. D., Mohr, M., Hornstrup, T., Simonsen, L., … & Krustrup, P. (2010). Highintensity training versus traditional exercise interventions for promoting health. Med Sci Sports Exerc, 42(10), 1951-8.

Rakobowchuk, M., Tanguay, S., Burgomaster, K. A., Howarth, K. R., Gibala, M. J., & MacDonald, M. J. (2008) Sprint interval and traditional endurance training induce similar improvements in peripheral arterial stiffness and flow-mediated dilation in healthy humans. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 295(1), R236-R242.

Rakobowchuk, M., Tanguay, S., Burgomaster, K. A., Howarth, K. R., Gibala, M. J., & MacDonald, M. J. (2008). Sprint interval and traditional endurance training induce similar improvements in peripheral arterial stiffness and flow-mediated dilation in healthy humans. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 295(1), R236-R242.

Nybo, L., Sundstrup, E., Jakobsen, M. D., Mohr, M., Hornstrup, T., Simonsen, L., … & Krustrup, P. (2010). Highintensity training versus traditional exercise interventions for promoting health. Med Sci Sports Exerc, 42(10), 1951-8

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Burgomaster, K. A., Heigenhauser, G. J., & Gibala, M. J. (2006). Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. Journal of applied physiology, 100(6), 2041-2047.

Perry, C. G., Heigenhauser, G. J., Bonen, A., & Spriet, L. L. (2008). High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism, 33(6), 1112-1123.

Alkahtani, S. A., King, N. A., Hills, A. P., & Byrne, N. M. (2013). Effect of interval training intensity on fat oxidation, blood lactate and the rate of perceived exertion in obese men. SpringerPlus, 2(1), 1.

Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International journal of obesity, 32(4), 684-691

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High Intensity Interval Training | Manual | Version0821

Richards, J. C., Johnson, T. K., Kuzma, J. N., Lonac, M. C., Schweder, M. M., Voyles, W. F., & Bell, C. (2010). Short‐term sprint interval training increases insulin sensitivity in healthy adults but does not affect the thermogenic response to β‐adrenergic stimulation. The Journal of physiology, 588(15), 2961-2972.

Gibala, M. J., & Little, J. P. (2010). Just HIT it! A time‐efficient exercise strategy to improve muscle insulin sensitivity. The Journal of physiology, 588(18), 3341-3342.

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