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Get It Up, Your Heart Rate That Is: Shorty Intervals

Recent research out of Australia has found that eight seconds of intense cardio followed by twelve seconds of moderate cardio for twenty minutes enabled women to lose three times as much fat than those who went about their cardio at a steady pace. It's basic interval training, but in very, very short intervals.

When doing interval training, you need to work with your own Rate of Perceived Exertion or RPE and work between easy (1-3), medium (4-7) and hard (8-10) amounts of exertion. Since I am a numbers gal I like using a heart rate monitor more. For these Intervals you're going to be working between intensity levels of Fat Burning, Endurance and Performance Training. To find your heart rate zones check out Fit's Calculator.

So try it out on the stationary bike, treadmill, rowing machine or in the pool:

  1. 00:00-05:00, Warm-up, RPE 1-3
  2. 05:00-05:08, RPE 8-10
    05:08-05:20, RPE 4-7
    05:20-05:28, RPE 8-10
    05:28-05:40, RPE 4-7
    05:40-05:48, RPE 8-10
    05:48-06:00, RPE 4-7
  3. 06:00-25:00, Repeat step two 19 more times
  4. 25:00-30:00, Cool-down, RPE 1-3

All the switching is a sure way to keep you busy throughout your workout. So try it out and let me know what you think.



Join The Conversation
luckykarma luckykarma 9 years
I will be interested to hear how this works for you guys. Ill put in my two cents as well, because I intend on trying this out.
FitBuffDotCom FitBuffDotCom 9 years
Definitely a good thing, if you can still even see the TV, then you're forgetting the "high intensity" part of HIIT, haha
Spectra Spectra 9 years
So I tried this and it is intense! The only problem? It's a lot of have to constantly be changing your pace. I could hardly focus on my TV show, lol. That's a good thing, though, right?
smarler smarler 9 years
I will definitely work this into my routine. I've been doing longer intervals with good results, so I wonder how this will work.
Spectra Spectra 9 years
I'm trying this tomorrow on my elliptical machine. I'll let you know if it's a buttkicker or not. It sounds pretty intense to me! I've heard of doing 1 minute sprint intervals mixed with 3 or 4 minute recovery times, but nothing this short and rapid. I will be curious to see if it works!!
skinnyforme skinnyforme 9 years
Sounds like a new workout to me :D
FitBuffDotCom FitBuffDotCom 9 years
I read a similar Australian study a few months ago where they used a 6 second/9 second split, which is directly proportional to the 8/12. I average about 150 RPM for the 6 second intervals and 90 RPM for the 9 second intervals, resulting in a little over 7 miles per 20 minute session. I've never had better success at burning fat, while simultaneously increasing endurance. I swear by this routine, and I'm sure the 8/12 would produce very similar results.
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