Could you provide examples of HIIT workouts?

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

1. Running Sprints:

   • Perform 400-meter laps on a track. Run hard for one lap, then walk half a lap for recovery. Repeat several times. This workout should take about 30-40 minutes, including recovery, focusing on short intense bursts of effort 1.

2. Gym Circuit (Every Minute on the Minute):

   • For one minute, perform ten deadlifts at moderate weight, take 10 seconds to move to the next exercise.
   • Then perform eight thrusters (squat, clean, thruster) with 10 seconds rest between exercises.
   • Follow with explosive kettlebell swings, again with brief rest, and include a minute off after completing a set of four exercises. Repeat the circuit three times 1.

3. Use of Machines:

   • 30-second all-out effort on machines like the AirDyne bike or rower, followed by 2-3 minutes of recovery. This is distinct from typical resistance training and aims for maximum exertion 2.

These workouts should get your heart rate close to maximum, providing excellent cardiovascular benefits by mixing high-intensity bursts with adequate recovery. Adjust based on personal fitness levels and ensure safety in exercise selection.