Most of my training involves high intensity workouts. I prefer the high intensity circuit training personally, but i try and fit in some high intensity running intervals every now and then. My main issue is overtraining ruins my knee.
I tend to split my training between a week of heavy weight/low repetition weight training sessions and then a week of HIIT circuits and Cardio work before starting again. The trick is to vary the HIIT sessions to get a full spectrum of different exercises involved and your fitness and stamina will sky rocket.
We've been doing the Spartacus 300 session this week which, for want of a better word, is horrendous. Doing it 3 times during the week with the days in between used for some cardio work or rest.
Once ther HIIT week is back around again, we will be doing extreme kettle bell training sessions. Similar format as the spartacus with 60 seconds work of work, 15 seconds rest before next exercise but equally as howling.
so going for 20 second sprints then 40 seconds of rest (i.e. jogging) multiple times is HIIT. me personally i do 5 rounds with a punch bag - 30 seconds flat out jab/cross and then 1 minute rest
punching with wrist weights would be a similar thing, stair climbs (running up stairs, walking down), running as mentioned above
The lower the rest the better IMO. It keep sthe heart rate slightly higher and is why HIIT sessions have such a big impact afterwards.
As said above the spartacus and extreme kettle bell sessions last 60 seconds of each exercise with a 15 second rest in between. Once you have done a full circuit you get a 2 minute rest before repeating the cycle.
