Categories: Training

The high-intensity interval training workout you need to try

July 7, 2017

Daphnie Yang, an ISSA-certified personal trainer, loves running outside. But she knows that while a long, easy-paced run may be good for her mind, body, and soul, it’s not the most effective way to burn calories or get super strong. That’s why Yang created HIIT IT!, a high-intensity interval training workout in New York City.

“This workout effectively forces you to train at your maximum effort in short bursts of time,” she says. “Training like this shocks your metabolism into high gear, torches calories, burns body fat, and sculpts lean muscle mass.” Ready to give it a go? Try Yang’s Tabata-style workout – and prepare to get seriously sweaty.

Daphnie Yang’s Descending Interval Workout

Yang developed the descending interval workout for her HIIT IT! classes in NYC. While a typical Tabata interval includes eight rounds of “20 seconds on, 10 seconds off,” Yang says she didn’t feel 20 seconds was enough time to perform more complex, creative total-body movements.

“Tabata training is great for sprinting, cycling, high knees, and jumping jacks,” she says. “But when it comes to burpees or other combination movements, 20 seconds isn’t enough time to get the heart rate into the crazy high zone.” The descending interval is a more challenging option that targets more muscle groups during each interval, sculpting the body and simultaneously melting away fat. Each interval is only around eight minutes long, and burns up to 140 calories per interval.

Try it!

Here’s the gist: Pick your favorite burpee, jump squat/lunge exercise, and plank variation, Yang says. Perform the burpee exercise for 60 seconds, rest for 10 seconds, do the jump squat/lunge exercise for 45 seconds, rest for 10 seconds, perform the plank variation for 30 seconds, then rest for 10. Repeat for a total of 3 rounds.

For example:

  1. 60 seconds of burpees
  2. 10 seconds rest
  3. 45 seconds of jump lunges
  4. 10 seconds rest
  5. 30 seconds of mountain climbers
  6. 10 seconds rest

Repeat for a total of 3 rounds.

Or do this one:

  1. 60 seconds of burpees with tricep pushup
  2. 10 seconds rest
  3. 45 seconds of skater jumps
  4. 10 seconds rest
  5. 30 seconds of plank jacks
  6. 10 seconds rest

Repeat for a total of 3 rounds.



Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals or physicians. Please consult your physician before starting a new fitness program.

In the spotlight

Daphnie Yang

Daphnie Yang

Daphnie Yang is a Certified Personal Trainer and the creator of HIIT IT!, NYC’s Ultimate High Intensity Interval Training Workout. Daphnie first exploded onto the New York City fitness scene in 2007 and has been taking it by storm ever since, quickly becoming one of the most sought-after personal trainers, instructors, and race coaches in Manhattan.