HIIT Workouts Get Specific
Puck van Drenth is sharing detailed HIIT protocols: stretch, 5-min walk, 2-min jog warmup, then either 10s all-out/50s rest x10 or 30s on/off x10. Gladiators zone confirms HIIT creates post-burn effects lasting up to 24 hours, while Ashley Richmond suggests hybrid HIIT (20 min) + MICT (20 min) for optimal fat oxidation.
The "post-burn effect" is scientifically known as Excess Post-exercise Oxygen Consumption (EPOC). After a high-intensity workout, your body uses extra oxygen to restore itself to its resting state, a process which burns additional calories for hours. This recovery involves re-oxygenating blood, converting lactate to glycogen, and repairing muscle tissue. Different interval structures tap into distinct energy systems. Ultra-short, all-out bursts of 10-30 seconds primarily use the phosphagen (ATP-PC) system, which fuels explosive, anaerobic movements like sprinting. This type of training is highly effective for developing power and speed. Protocols with slightly longer work periods, such as 30 seconds on and 30 seconds off, are designed to improve an athlete's velocity at VO2max (the maximum amount of oxygen your body can use during exercise). The brief recovery allows for partial replenishment of oxygen in the muscles, enabling high power output to be repeated without accumulating excessive metabolic stress. The strategy of combining HIIT with Moderate-Intensity Continuous Training (MICT) aims to maximize fat oxidation. While HIIT is superior for triggering the afterburn effect, studies show both training styles are effective at improving the body's ability to burn fat during exercise. Some research suggests HIIT may be slightly more effective at reducing visceral abdominal fat. The concept of interval training dates back to the early 20th century, long before the term "HIIT" was coined. Coaches like Finland's Lauri Pikhala in the 1920s and later German physician Woldemar Gerschler in the 1930s developed structured interval methods to train elite runners.
