3
- 15 sec Lunge Split Jump
- 15 sec rest
- 15 sec 4 corner hops
- 15 sec rest... Repeat 4x.
- Whyte
Whyte, Gill, Cathcart, Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary
overweight/obese men. Metabolism, 59(10):1421-8, 2010
10 overweight/obese sedentary men. 2-week HIIT, 6 sessions, 4 – 6/30 sec Wingate sprints, 4.5 min
recovery.
Results:
- VO2max and Wingate power increased.
- Insulin sensitivity, resting fat oxidation rate higher (24 hrs post-work-out)
- Systolic blood pressure and resting carbohydrate oxidation were lower (24 hrs post-work-out).
- Waist and hip circumferences decrease.
“Practical “application – 6 work-outs, 4 - 6 intervals, 30 sec Wingate anaerobic sprints, 4.5-minute recovery.
- Baquet
Baquet , et al., Continuous vs. interval aerobic training in 8- to-11 year-old children, J Strength Cond Res,
24(5):1 381 -8, 2010.
63 kids - 3 groups: 1) Continuous, 2) HIIT, and 3) control. HIIT group: 10 x 10 sec/10 sec recovery, 5 x 20
sec/20 sec recovery, 5 x 30 sec/30 sec recovery, 10 x 15 sec/10 sec recovery, 10 x 10 sec/10 sec recovery,
100 – 190% of max aerobic velocity.
Results: Both groups increased peak VO 2 and max aerobic velocity. Authors suggest continuous running can
be boring, consider a variety of training programs for children.
Work-Out: Intensity = 100 – 190% max
- 4 sets - 10 sec Squat Jacks, 10 sec recovery
- 4 sets - 20 sec Power Squat, 20 sec recovery
- 4 sets - 30 sec Touch-down Jack, 30 sec recovery
- Vanderburg – Anaerobic Capacity – Pyramid Training – Recovery during partner ex’s
Work-out:
15 sec - Vertical partner push-ups
30 sec - Human bench jump over
45 sec - Partner crawls
60 sec - Partner squats
45 sec - Partner crawls
30 sec - Human bench jump over
15 sec - Vertical partner push-ups
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