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Danish researchers have found what they believe to be one of the more optimal setups for HIIT. This type of HIIT is called 10-20-30.

The numbers “10-20-30” correspond to the amount of time walking, jogging, and sprinting.

  • 30 seconds walking (or low intensity)
  • 20 seconds jogging (or medium intensity)
  • 10 seconds sprinting (or high intensity)

Link: Have Researchers Discovered the Ideal HIIT Formula?.

Link to Study: The 10-20-30 training concept improves performance and health profile in moderately trained runners.


I like to use HIIT sprints for getting extra lean right before summer. Typically I used a fixed sprinting time (or distance) and fixed rest time.

Health Habits outlined an HIIT setup called Pyramid Intervals that look a little different.

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds
  • Sprint full out for 10 seconds
  • Done

Link: The Best HIIT Workout Of ALL Time.


I roughly remember my first HIIT cardio workout. I had read an article in Muscle Media 2000, written by Shawn Phillips (in 1993 I think) describing a way to do cardio to burn fat like crazy. When I went to my gym and performed HIIT on the treadmill, people gave me some crazy looks. I’ve been experimenting and studying up on HIIT cardio ever since…and after close to 20 years, I’m still in learning mode. In this post I’m going to break apart a study that compares short 30 seconds intervals with longer 3 minute intervals. This study found that the 30 second intervals could be more effective than 3 minute intervals. I’d like to give you some practical ways on how to use the findings in this study.

HIIT Cardio Workout

[Rugby is an example of the effect that sprint intervals have on the body. Obviously these guys train in a number of ways, but the tempo of the game contributes to low body fat levels displayed by all of the players.]

Greater Calorie Burning With Less Pain?
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It is possible to do effective interval training outdoors, but you have to take a slightly different approach compared to doing them on a treadmill.

With a typical cardio machine you can adjust the intensity level by simply pressing a button. When you perform intervals outdoors, you are simply guessing at how hard you need to run for the intense portion of the interval. I plan on outlining a solution and better way to perform HIIT when you aren’t near a cardio machine.

outdoor interval training

[The idea of this post is to give you a workout you can do outside on any surface. Don’t be put off by how simple it is…this type of progressive training works extremely well.]

“It’s Kind of Hard to Gauge When You Are Not On a Treadmill”

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I hate to say it, but I can like the idea of treadmill desks. These days I spend way too much time sitting at my desk and not burning calories. It would be cool to do multitask and get some low intensity cardio done while online.

Obviously you wouldn’t want to do treadmill HIIT while using a keyboard, but this could be great to add after doing some more intense stuff at the gym.

Here’s a link with an article on Yahoo which discusses why this could become a trend.

Treadmill desks might be the next office health trend.

Your thoughts?

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Although CrossFit seems like an overnight success, its story began quite a few years ago.

The first time I heard about CrossFit was back in 2006, about a year before I started this blog. At that time it simply looked like a small program to train SWAT teams and police units. Supposedly in 2005, 10 years after the opening of the first gym in Santa Cruz, CA there were just 18 gyms.

From 2005-2011 this has grown to from 18 to over 2,500 affiliates. In this post, I simply want to talk about this massive growth as well as give a brief overview of this growing CrossFit movement.


[No doubt in my mind that Rocky would train in a CrossFit gym. On a side note, Rocky IV was a BIG deal when it came out in 1985. I bet almost 100% of the kids in the 80’s saw this in the theaters. I always got chills then the Rocky theme played. Still do.]

CrossFit – Coming to a Neighborhood Near You

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Visual Impact for Women – only took me about a year to launch after releasing my men’s course. I want to apologize for that. It wasn’t my plan for women to have to wait that long to get their hands on this. That being said, I am completely jazzed about how the product turned out. It is going to help a huge portion of women who want to be fit and healthy, while still looking “slim and feminine”. The number one complaint women give about working out is the fear of getting muscular and bulky. Nobody has addressed this head on…Until Today!


Visual Impact for Women


[It is possible to get in phenomenal shape without getting the typical “gym body”…but you have to take a training approach that is quite different than what is being taught by the mainstream fitness magazines and books.]

Many Women Avoid Training Since They Don’t Want to Bulk Up

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There is something to be said for brief workouts. Back in the 80’s, when I joined my first gym, it was common for workouts to last over 90 minutes.

In college I would train up to 2 hours per day with a group of friends. We would spend 90 minutes lifting and 30 minutes on cardio. The routine was “3 days on and 1 day off”. Although that was WAY too much time in the gym, each of us was in great condition. With that much time sweating and burning calories, it was bound to work.

The problem was that our workouts weren’t time efficient. With a few less beers per week and less calories, we could have got the same results with about 1/2 the amount of time spent in the gym. In fact, with enough intensity and with a proper diet I believe I could have maintained a low body fat percentage just training a few times per week.

Although a few intense brief workouts are enough for a 20 year old to stay ripped, I believe the rules are different for a 40 year old.

Brief Workouts
[The time element of training is rarely discussed. Usually it is just assumed that less time training is better. If you are in your mid 30’s or older, I think you might need to question this assumption.]

Raging Hormones, High Metabolism, and “Naturally Active”…

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Back in June, USA Today released a story that confirmed what I have suspected for a few years: The more fit someone is, the more fat they will burn after a workout session. Fit people produce much more glycerol after a workout than someone who is not in as good of shape. Glycerol levels are an indicator of fat breakdown. Fit people burn much more fat after a brief workout than people who are not as fit (even when doing an identical workout).

Brief Exercise

[Perhaps all that it will take to break through your fat burning plateau is to reach a higher level of fitness. I will examine how that is done in this post. ]

What Is the Article Measuring as Being “Fit”

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People often talk about rep tempo and lifting speed when it comes to gaining strength or adding muscle. What about fat loss when it comes to lifting speed?

About 10 years ago I started using lower reps to increase muscle definition. I also slowed down the speed of each lift to really focus hard on increasing the tension in the lifts. This type of lifting quickly made a difference to my physique.

I reached the best shape of my life lifting with sets of 5 reps at a slow pace. I didn’t realize this at the time, but the slow lifting speed I was using may have contributed to reaching a low body fat percentage as well.

Rep Tempo
[No need to use a timer or stopwatch to time the speed of lifting and lowering your weights during a set. The “1 Mississippi…2 Mississippi” or “1 Alligator…2 Alligator” methods are just as accurate. Kids have been using this scientific counting method for “Hide and Seek” for centuries.]

An Interesting Study That Inspired This Post

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