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If you have hit a plateau with your weight loss and are finding it difficult to shed pounds now, you can mix things up with fifteen to thirty minutes of your time and High Intensity Interval Training. And there are several options for your HIIT session.

Standard HIIT workouts break the intervals into periods of high-intensity exercise and recovery periods. Throughout the entire workout these interval periods are repeated, and the routines include both a warm-up before the workout and a cool-down after the workout.

In order to get the most physical fitness from your workouts and decrease the chances of getting board, it is wise to have a workout routine that includes a lot of variations. HIIT workouts follow this same principle, so it is important to know some variations you can include.

The Ladder: Start with a set recovery period of 30 seconds, then hit the intensity for a 15 second sprint. That's one rung of the ladder. For rung number two, increase the sprint time by 5 seconds to 20. The next rung, 25, the next 30. You get the pattern. Keep going until you get to 45 seconds of the highest intensity you can handle. Now work your way back down the ladder, decreasing 5 seconds on each rung of the ladder until you get back to where you began--15 seconds. Remember to alternate with the 30 seconds of recovery between each interval of greater intensity.

Short Ladder: This is similar to the basic Ladder, only you use fewer rungs and have longer intervals.

Recovery Ladder: With this workout, the sprint period is stagnant, but the recovery period decreases by 10 seconds on each rung of the ladder until you get down to 10 seconds of resting time. Then work your way back up 10 seconds of recovery per rung until you arrive at your starting point, all the while keeping the periods of high intensity the same.

Set Distance: You can choose your sprint session to be based on distance rather than time. This is extremely effective when you are working out in the pool, but can also be used when walking or running. However, the interval will remain a set period of time, for example you could use one minute. The key would be that during that minute you will sprint your chosen distance, and then rest for the duration of the minute. Then you will repeat the process.

The interesting thing about this methos is that when you go faster you will be rewarded with a longer recovery period, yet as you continue the workout you will begin to fatigue and find that it will take you longer to reach the set distance goal.

Learn more about Turbulence Training Review. Stop by Jack Denia's site where you can find out all about Intensity Interval Training and what it can do for you.

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