First, make sure you have the appropriate intramuscular energy stores from previous day\u2019s calorie\/carb consumption.<\/p>\n

Then, based on your known or perceived level of energetic replenishment, choose whether you should be doing a more depleting style HIIT, a short\/intense style HIIT, or perhaps sticking with Low Intensity Steady State purely aerobic exercise.<\/p>\n

Each of which have potential benefit when used in conjunction with muscle building without the fat and at the appropriate times.<\/p>\n

1) Depleting HIIT<\/h3>\n

<\/p>\n

Depleting HIIT is slightly longer duration and looking for massive lactic acid accumulation.<\/p>\n

Typically things like sled pushes, sprints, and anything that can be done with maximum effort within the time frame of 30-60 seconds.<\/p>\n

This type of training is the \u201cvomit zone\u201d due to rapid increase in lactic acid levels and it will really drain your glycogen stores when done correctly.<\/p>\n

It is typically recommended to start around 4-6 intervals with a 4:1 ratio of recovery to work then progress to lower ratios over time.<\/p>\n

Example:<\/b><\/p>\n

45 seconds Max Effort work<\/p>\n

3 minute Recovery<\/p>\n

NOTE:<\/strong> Acknowledge that HIIT done for 45 seconds at max effort should be done with a resistance or effort that allows for near complete exhaustion at 45 seconds and by definition is less intense than an exercise where exhaustion is reached in less time as in the \u201cintense hiit\u201d<\/p>\n