Could you provide examples of HIIT workouts?

Here are a few examples of High Intensity Interval Training (HIIT) workouts discussed on the Huberman Lab:

1. Running Intervals:

   • Use a track for sets of 400 to 800 meters.
   • Aim to do hard work at 80% or more of your maximum effort.
   • Include variable recovery, such as walking half a lap after a 400-meter lap before repeating 1.

2. Gym Circuit:

   • Emphasize every minute on the minute (EMOM) style.
   • Start with ten deadlifts, followed by thrusters, kettlebell swings, and other exercises, each for about 50 seconds with minimal rest.
   • Complete four minutes of this intense circuit, take a one-minute break, then repeat three times 1.

3. Max Effort Sprints:

   • 30 seconds all-out effort followed by 2-3 minutes of recovery.
   • Suitable for running, cycling, rowing, or using an air dyne bike.
   • Goal is to go all-out with adequate recovery to repeat the performance at the same intensity 2.

4. Airdyne Bike Sprints:

   • Perform 20-second all-out sprints on an Airdyne or similar bike, followed by 10 seconds rest.
   • Repeat for approximately 8 cycles, which typically totals around 20 minutes 3.
     • 

       1

       High Intensity Explained

       02:12:18
     • 

       2

       High Intensity Training

       02:14:49
     • 

       3

       High Intensity Training

       01:15:28

These workouts can effectively elevate your heart rate and contribute to improvements in VO2 max by engaging different energy systems and muscular groups. Remember to tailor the intensity and volume based on your fitness level and safety considerations.