Highly Effective HIIT Running Workout Plan and Benefits you must know

HIIT Running

May be now you didn’t know how to make HIIT Running Workout Plan in correct way. This HIIT running workout plan can take your training and performance to the next level.

Now let’s get to know everything you need to know about the popular HIIT exercise technique.

What do you mean by HIIT Running Workout Plan?

High-intensity interval training, which know as HIIT for short, was named one of the top fitness trends in the world for 2019, based on an annual survey by the American College of Sports Medicine.

This HIIT running workout plan is a super effective style of training isn’t just the “it” workout of the moment—of the 13 years ACSM has been conducting this survey that HIIT also topped the list in 2014 and ranked in the top three for five consecutive years.

Now you think why is that? Because it works as much as , and it works fast. Whether you’re coming straight off the couch, training for a marathon, or even if you race for a living, HIIT training is good for your health and makes you fitter and faster.

Do you know everything about HIIT Running Workout Plan?

HIIT sounds very scientific. Isn’t it? But it is really very simple because it’s comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to five minutes in length—broken up by brief recovery periods.

Do you know how hard is it? That depends on the interval length, but the key is to go as hard as you can for the duration of the effort and if you’re doing Tabatas (20 seconds of effort, followed by 10 seconds of recovery), you’re running full throttle for 20 seconds.

Anyhow if you’re doing longer, 3- to 5-minute intervals, you’re working in your VO2 max zone, or about 95 percent of your max heart rate (or a 9 on a scale of 1 to 10) for the duration of the interval.

Not only these things but also you must know how much recovery you take between intervals depends on your goals.

Short intervals are usually paired with equally short or even shorter recovery periods so your body can adapt to repeated maximal efforts.

And because your heart rate stays elevated during the recovery periods and your aerobic energy system also gets a training benefit.

In other hand s high-intensity sprints which you want each effort to be done at max, so you need to let your body fully recover for four or five minutes between bouts.

hiit running workout

Do you know the Benefits of HIIT Running Workout Plan?

Recent studies revealed the benefits of HIIT running workout plan able to make the news on a regular basis.

As an example, this one from the November 2018 issue of American Journal of Physiology-Regulatory, Integrative and Comparative Physiology.

Do you know that recent researchers able to found out that just two minutes of sprint interval training (in this case, four 30-second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes) improved mitochondrial function—when your cells can change fuel to energy quickly, a benchmark for good health and exercise performance—just as well as 30 minutes of moderate exercise in a group of active men and women.

In other words, busting out two minutes of really hard running can give you the same fitness benefits as slogging through 30 minutes at a steady, moderate pace.

Best thing of HIIT training is outstanding for your cardiovascular system. Research revealed that these workout plan depending on how fit you are when you begin, HIIT running workout plan able to boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks; increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training, and significantly lower your resting heart rate.

Not only that but also these workout helps your body to furnace of a fat burner.

HIIT jacks up production of your body’s growth hormones which help you to maintain your muscle and burn fat for hours after you’re done, and it lowers insulin resistance for better blood sugar control.

Isn’t it does more than benefit your body? Yes it is. HIIT running workout plan also good for your mind.

Studies shows that high-intensity workouts improve cognitive function and increase levels of brain-derived neurotrophic factor (BDNF) more than easier exercise.

BDNF is essential for learning, memory, and mood regulation, and your brain uses it to repair and maintain brain cells.

HIIT Running Workout Plan

10 Minute, Highly Effective HIIT Running Workouts you must know

Now let’s discuss about the weekly workout running plan which built around 10-minute intervals, is two things at the same time: A killer of lame excuses and a highly-charged week of footwork and both aerobic anaerobic conditioning. Here you go with a 10-minute weekly run plan based on HIIT.

Monday HIIT Running Workout Plan

  • 1-minute slow jog
  • 1-minute jog
  • 30 seconds walk
  • 1-minute moderate run
  • 30 seconds walk
  • 1-minute run
  • 30 seconds walk
  • 1-minute hard run
  • 30 seconds walk
  • 1:30-minute hard run
  • 1-minute walk

Tuesday: Run + Burpees

  • 1 minute
  • 2 minutes easy run
  • 20 seconds burpees
  • 40 seconds walk
  • 20 seconds burpees (fast)
  • 40 seconds recovery
  • 20 seconds burpees (fast)
  • 40 seconds recovery
  • 2 minutes hard run on hills
  • 2 minutes run

Wednesday: Running & Pull-ups

  • 1-minute run away from pull-up bar
  • 1-minute run back to pull-up bar
  • 1-minute pull-ups or dead hang
  • 30 seconds rest
  • 1-minute run away from pull-up bar (get farther in distance)
  • 1-minute run back to pull-up bar
  • 1-minute pull-ups or dead hang
  • 30 seconds rest
  • 1-minute run away from pull-up bar (farthest distance run)
  • 1-minute run back to pull-up bar
  • 1-minute pull-ups or dead hang

Thursday: Recovery

Friday: Hill Sprints

  • 1-minute jog
  • 2 minutes jog
  • 20 seconds hill sprint
  • 40 seconds recovery
  • 20 seconds hill sprint
  • 40 seconds recovery
  • 20 seconds hill sprint
  • 40 seconds recovery
  • 3 minutes hard run
  • 1-minute recovery
  • 1-minute burpees

Saturday: Buck Furpees

  • You can do this in your backyard, running in a circle, if you want.
  • 1-minute run
  • 1-minute burpees
  • x5

Sunday: Recovery

Keep it simple, not easy — The 10-minute workout isn’t meant to be a breeze. They aren’t very complicated, but that doesn’t make them easy.

You can open a world of hurt for yourself with 10 minutes and the right attitude.
Pace yourself  — Start slowly with a 10-minute workout.

Yes, it’s short, but you need to warm yourself up. Give yourself at least 2 minutes before you kick into gear.

Just Head Outside — The best way to do a short run workout is to just run out your front door.