In this video Kiefer covers the getting the ideal length of your HIIT Cycles down to achieve those awesome results for both genders.
Transcribed Version:
Hi everybody. This is Kiefer from DangerouslyHardcore.com.
And of course yesterday’s two tips for the holiday season actually sparked a lot of questions. And that was – What are the ideal HIIT sessions to do? (the HIIT cycles)
The one that I always fall to first in our cycles of four minutes is very very easy. We’re talking very easy… just keeping in motion followed by thirty seconds to one minute – all out intensity. Like a hundred percent power output. Now, if you’re going for the full many, it probably won’t be to a hundred percent power output the whole time. And that’s fine. You just want to push through as hard as you can. Then and there, during that four minutes – it’s to regain breath control.
Now women, I often recommend – particularly during pre-contest , to accelerate fat loss and to help keep their endurance up – is to do cycles of two minutes… really easy, really slow and one minute all out. Again, the one minute is usually very hard for them to make it through so they push for as long as they can and then rest two minutes. That’s much shorter. So, if you’re going to do it for thirty seconds or for one (minute), you’re going to do eight to ten cycles of that, maximum. If you are going to do that to one (minute), I usually keep that down to six or fewer. Usually six is what I recommend.
So those are your optimum HIIT cycles as far as DangerouslyHardcore.com is concerned. There are other cycles that I use from time to time but those are very special needs for athletes on a particular venue. So alright, that’s the first of today’s tips from DangerouslyHardcore.com.
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