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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 53 (from laksa159)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa053.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.menshealth.com/uk/workouts/a61374815/high-intensity-training-method/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.menshealth.com/uk/workouts/a61374815/high-intensity-training-method/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.menshealth.com\/uk\/workouts\/a61374815\/high-intensity-training-method\/","crawl_time":1775509211,"first_indexed_time":1719397576,"http_code":200,"src_unparsed":"com,menshealth!www,\/uk\/workouts\/a61374815\/high-intensity-training-method\/ s443","src_root_hash":"17186278611954284253","history_drop_reason":null,"meta_title":"Use The 3:1 HIIT Method To Achieve a True High-Intensity Burn and Build Ferocious Fitness","meta_descriptions":["The 3:1 method is the science-backed way to achieve a true HIIT workout and reap the benefits of the burn"],"attrs_boilerpipe_text":"Terms like HIIT, HIT,\nTabata\nand\nintervals\nhave become so pervasive in our\nworkout vocabulary\nthat we don’t often stop to think about what they actually mean. Even experienced coaches and PTs are guilty of using them as shorthand for any sort of circuit training, or\nworkout\nthat combines a variety of hard efforts and short rest periods.\nBut\ntrue\nhigh intensity – the type of intensity\nthe research\nis talking about, that lets people make bold claims about the efficacy of HIIT training for everything from fat-burning to metabolism-boosting – doesn’t come easy. In fact, it’s near impossible to hit that sort of science-backed intensity with 30 seconds of sit-ups and planks; even the dreaded burpee can struggle to get us there.\nSo how do we ensure we’re getting a\nreal\nhigh intensity workout, in the absence of heart-rate monitors, VO2 max measurements or a fully stocked sports science lab? Simple—\nwe rest more.\nIt might sound counterintuitive, but the type of training intensity necessary to unlock research-based promises such as\n“body composition and aerobic capacity results in half the time”\n, you need to bit hitting it hard, and in order to repeat that sort of eye-watering intensity in successive bouts, you need to be resting just as hard.\nThe 3:1 method is a simple and reliable way to ensure that you’re taking an adequate amount of recovery between high intensity efforts, so that you don’t fall prey to fatigue, resulting in lacklustre efforts and landing in a halfway house of hard, but ineffective interval sessions.\nVodcast with George Heaton\nMen's Health UK\nLIVE\nCurrent Time  \n0:00\nTotal Duration  \n30:00\nHow Do I Perform The 3:1 HIIT Method?\nThe 3:1 method entails taking 3 parts rest to every 1 part of high intensity exertion. Put simply, if you work at the hardest possible pace you can maintain for 10 seconds, you’d need to then recover for 30 seconds before your next round. Done 1 minute of solid, hard graft? Rest for 3. It’s really that simple. This ensure you’re recovered enough between each bout to execute the next one hard enough to achieve a true high intensity stimulus.\nSimple on paper, but definitely not easy. You need to be hitting those work efforts hard. Think flat out, maximum effort, you couldn’t do another 10 seconds if you’re life depended on it.\nWhat Exercises Should I Perform With The 3:1 HIIT Method?\nOften circuit training and modalities like CrossFit will see you using a combination of dumbbells, bodyweight movements and barbells, but each of these has their drawbacks when it comes to high-intensity training. Namely, that your muscles or form tend to give out before your cardiovascular and respiratory system have even got going, or the work is too localised to individual muscle groups. To optimally hit a high-intensity stimulus you need to use movements that are light, full-body, cyclical, and sufficiently low-skill that you can simply work like a dog without worrying about injury. Some perfect examples are the rowing machine, ski-erg, air bike, hill sprints or running, and stationary bikes.\nSimply pick a machine, and aim for a maximum, all-out effort until you feel the intensity dropping off. Clock your time, and rest for 3 times this number after each bout.\nOne sure fire way to guarantee your intensity levels are high enough is to pick a metric on your machine such as wattage or RPM, push yourself as hard as possible to hit a number you can’t push pass, then hold that pace until your power drops by 10-20%, at which point you discontinue the effort and rest.\nHow many rounds you perform is largely up to personal preference and your training goals. But it’s unlikely that you’ll be able to maintain a\ntrue\nHIIT session for much longer than 15-20 minutes, and much more than that will be difficult to recover from. If you notice your energy levels dropping off throughout the session and you can no longer get to within 10-20% of your initial intensity output, call it a day.\nHow Often Should I Perform The 3:1 Method?\nThis will again depend largely on your goals. If you’re using HIIT training in addition to your gym-based muscle-building efforts or endurance training, then 1-2 session per week could be plenty, and even one tough (\nreally\ntough) session per week could be enough to see improvements in fitness, performance, metabolism and health markers. Much more is likely to lead to under recovery, and could even have an adverse effect on your fitness goals by causing you to be more sedentary outside of your gym sessions.\nAlthough current research is limited and doesn’t take into account many considerations such as the variety of HIIT protocols available, additional training sessions you may be performing and other lifestyle factors.\nA recent study\nrecommended that we should limit our exposure to HIIT sessions that are above 90% if maximum heart rate to a total of 30-40 minutes per week, while balancing them with other, lower-intensity efforts. This was a small study with possible conflicts so further research is necessary, however it does act as a good rule of thumb.\nExample Workout Using The 3:1 Method\nAfter a thorough warm-up, set yourself up on a rowing machine with the screen displaying your 500m pace (0.00\/500m). Row at an all-out maximum intensity, aiming to hit the fastest pace possible for this metric. Keep trying to push to a lower number, and if you lose any power, try to push back up to where you were. Once your output drops off by more than 10% and you can’t get it back up, stop your effort. Note your time, and rest for 3 x more. For example, if you were pulling at a maximum effort for 22 seconds, you’ll now rest for 66 seconds. Note the distance you covered in this time. After your rest, repeat this protocol, again resting on a 3:1 ratio.\nCarry on in this fashion for a total of 15 minutes. At the 15-minute mark, note the total distance you’ve covered, across all efforts, in this time.\nYour goal in subsequent sessions is to repeat the same protocol, aiming to cover more total distance in the same time, pushing for increases in fitness and performance.\nRowing Machine (or cardio machine of your choice) x maximum effort\nHearst Owned\nPush hard away from the flywheel with your legs (\nA\n). Keep your arms straight until your legs are extended, then pull the handle hard into your chest (\nB\n). Reverse the movement. This is a maximum effort, so pull each stroke as hard as you can to drive that power up.\nMore High Intensity Workouts and Muscle Building Plans\n4 Minute Fitness With Our True Tabata Workout\nThis Hybrid Bodyweight Workout Promises a Bonus Sleeve Splitting Arm Pump\nThe Men's Health Dumbbell Club – Your New Weekly Workout Plan\nHybrid Training: Can You Run Far and Lift Heavy Without Eroding Your Gains?\nWith almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.    \nAs our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.   \nWhilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.   \n You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.\nRead full bio","attrs_markdown":"[![Search](https:\/\/www.menshealth.com\/_assets\/design-tokens\/fre\/static\/icons\/search.f1c199c.svg)Search](https:\/\/www.menshealth.com\/uk\/search\/)\n\n![Close](https:\/\/www.menshealth.com\/_assets\/design-tokens\/fre\/static\/icons\/close.38e3324.svg)\n***\n- [Subscribe](https:\/\/squad.menshealth.co.uk\/)\n- [Newsletter](https:\/\/link.menshealth.co.uk\/join\/signup-mens-health-allnewsletters)\n- [Building Muscle](https:\/\/www.menshealth.com\/uk\/building-muscle\/)\n- [Fitness](https:\/\/www.menshealth.com\/uk\/fitness\/)\n- [Workouts](https:\/\/www.menshealth.com\/uk\/workouts\/)\n- [Nutrition](https:\/\/www.menshealth.com\/uk\/nutrition\/)\n- [Weight Loss](https:\/\/www.menshealth.com\/uk\/weight-loss\/)\n- [Head Strong](https:\/\/www.menshealth.com\/uk\/mental-strength\/)\n- [Health](https:\/\/www.menshealth.com\/uk\/health\/)\n- [Adventure](https:\/\/www.menshealth.com\/uk\/adventure\/)\n- [Style](https:\/\/www.menshealth.com\/uk\/style\/)\n- [Gym Wear](https:\/\/www.menshealth.com\/uk\/gym-wear\/)\n- [Sex](https:\/\/www.menshealth.com\/uk\/sex\/)\n- [All Videos](https:\/\/www.menshealth.com\/uk\/videos)\n- [Competitions](https:\/\/comps.menshealth.co.uk\/)\n- [Contact Us](https:\/\/www.menshealth.com\/uk\/fitness\/a30104856\/contact-mens-health\/)\n\n- [Other Editions](https:\/\/www.menshealth.com\/)\n\n[Privacy Notice](http:\/\/www.hearst.co.uk\/privacy-policy)[Terms Of Use](http:\/\/www.hearst.co.uk\/terms-and-conditions)\n\n[Skip to Content](https:\/\/www.menshealth.com\/uk\/workouts\/a61374815\/high-intensity-training-method\/#main-content)\n\n[![Logo](https:\/\/www.menshealth.com\/_assets\/design-tokens\/menshealth\/static\/images\/logos\/logo.f037c7b.svg?primary=%2523D2232E)](https:\/\/www.menshealth.com\/uk\/)\n\n- [Workout Hub](https:\/\/www.menshealth.com\/uk\/workouts\/)\n- [Head Strong](https:\/\/www.menshealth.com\/uk\/mental-strength\/)\n- [Health](https:\/\/www.menshealth.com\/uk\/health\/)\n- [Muscle](https:\/\/www.menshealth.com\/uk\/building-muscle\/)\n- [Fuel](https:\/\/www.menshealth.com\/uk\/nutrition\/)\n- [MH Edit](https:\/\/www.menshealth.com\/uk\/gear\/)\n\n[Subscribe](http:\/\/www.hearstmagazines.co.uk\/mens-health-magazine-subscription-website?utm_source=menshealth.co.uk&utm_medium=referral&utm_content=top-nav-bar)\n\n[Newsletter](https:\/\/link.menshealth.co.uk\/join\/signup-mens-health-allnewsletters)\n\n[Best Treadmills](https:\/\/www.menshealth.com\/uk\/fitness\/g29427102\/best-treadmill\/)\n\n[Best Massage Guns](https:\/\/www.menshealth.com\/uk\/fitness\/g30053936\/best-massage-guns\/)\n\n[Best Gifts for Women](https:\/\/www.menshealth.com\/uk\/fitness\/lifestyle\/g45821798\/best-gifts-for-women\/)\n\n[Hyrox Workout](https:\/\/www.menshealth.com\/uk\/workouts\/a45627471\/hyrox-workout\/)\n\n1. [Workouts](https:\/\/www.menshealth.com\/uk\/workouts\/)\n2. [Use The 3:1 HIIT Method To Achieve a True High-Intensity Burn and Build Ferocious Fitness](https:\/\/www.menshealth.com\/uk\/workouts\/a61374815\/high-intensity-training-method\/)\n# Use The 3:1 HIIT Method To Achieve a True High-Intensity Burn and Build Ferocious Fitness\nScrap the jumping jacks and endless crunches and listen to the science for real high-intensity gains\n\nBy [Andrew Tracey](https:\/\/www.menshealth.com\/uk\/author\/232959\/andrew-tracey\/ \"Andrew Tracey\")\n\nPublished: 26 June 2024\n\n![ollie marchon mens health rower](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/20230614-s02-308fncvenni-64d0f26c5b507.jpg?crop=1.00xw:0.669xh;0,0.109xh&resize=640:*)\n\nDavid Venni\n\nTerms like HIIT, HIT, [Tabata](https:\/\/www.menshealth.com\/uk\/workouts\/a41909077\/tabata-airbike-workout\/) and [intervals](https:\/\/www.menshealth.com\/uk\/workouts\/a45847562\/functional-interval-session\/) have become so pervasive in our [workout vocabulary](https:\/\/www.menshealth.com\/uk\/mhsquad\/big-reads-membership\/a42787262\/fitness-glossary-jargon-defined\/) that we don’t often stop to think about what they actually mean. Even experienced coaches and PTs are guilty of using them as shorthand for any sort of circuit training, or [workout](https:\/\/www.menshealth.com\/uk\/workouts\/) that combines a variety of hard efforts and short rest periods.\n\nBut *true* high intensity – the type of intensity [the research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/) is talking about, that lets people make bold claims about the efficacy of HIIT training for everything from fat-burning to metabolism-boosting – doesn’t come easy. In fact, it’s near impossible to hit that sort of science-backed intensity with 30 seconds of sit-ups and planks; even the dreaded burpee can struggle to get us there.\n\nSo how do we ensure we’re getting a *real* high intensity workout, in the absence of heart-rate monitors, VO2 max measurements or a fully stocked sports science lab? Simple— *we rest more.*\n\nIt might sound counterintuitive, but the type of training intensity necessary to unlock research-based promises such as [“body composition and aerobic capacity results in half the time”](https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/HIITfastloss.html#:~:text=Study%20results%20indicate%20that%20HIIT,HIIT%20is%20a%20big%20hit!), you need to bit hitting it hard, and in order to repeat that sort of eye-watering intensity in successive bouts, you need to be resting just as hard.\n\nThe 3:1 method is a simple and reliable way to ensure that you’re taking an adequate amount of recovery between high intensity efforts, so that you don’t fall prey to fatigue, resulting in lacklustre efforts and landing in a halfway house of hard, but ineffective interval sessions.\n\n![Play video](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)\n\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/images\/8c994992-fa29-4654-ae0f-a6df64a877a8-65ef1b01bf394.jpg?crop=1.00xw:1.00xh;0,0)\n\nVodcast with George Heaton\n\nMen's Health UK\n\n![Playlist Back](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n![Play](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)![Pause](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M216,48V208a16,16,0,0,1-16,16H160a16,16,0,0,1-16-16V48a16,16,0,0,1,16-16h40A16,16,0,0,1,216,48ZM96,32H56A16,16,0,0,0,40,48V208a16,16,0,0,0,16,16H96a16,16,0,0,0,16-16V48A16,16,0,0,0,96,32Z\"\\>\\<\/path\\>%0A\\<\/svg\\>%0A>)![Replay](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M17.8125 10.5001C17.8127 12.5541 17.004 14.5256 15.5614 15.9877C14.1188 17.4499 12.1585 18.2851 10.1047 18.3126H10C8.00552 18.3168 6.08591 17.5534 4.63906 16.1806C4.45828 16.0099 4.35273 15.7743 4.34562 15.5258C4.33851 15.2772 4.43044 15.036 4.60117 14.8552C4.77191 14.6744 5.00746 14.5689 5.25602 14.5618C5.50458 14.5547 5.74578 14.6466 5.92656 14.8173C6.77519 15.6185 7.84111 16.1518 8.99112 16.3506C10.1411 16.5494 11.3242 16.4049 12.3926 15.9352C13.4609 15.4654 14.3671 14.6912 14.998 13.7093C15.6288 12.7274 15.9563 11.5814 15.9395 10.4144C15.9227 9.24745 15.5623 8.11133 14.9035 7.14802C14.2446 6.1847 13.3165 5.43691 12.2351 4.9981C11.1536 4.55929 9.96684 4.44891 8.82303 4.68076C7.67922 4.91261 6.62911 5.47641 5.80391 6.3017C5.79375 6.31185 5.78438 6.32123 5.77344 6.3306L4.28828 7.68763H5.625C5.87364 7.68763 6.1121 7.78641 6.28791 7.96222C6.46373 8.13804 6.5625 8.37649 6.5625 8.62513C6.5625 8.87377 6.46373 9.11223 6.28791 9.28805C6.1121 9.46386 5.87364 9.56263 5.625 9.56263H1.875C1.62636 9.56263 1.3879 9.46386 1.21209 9.28805C1.03627 9.11223 0.9375 8.87377 0.9375 8.62513V4.87513C0.9375 4.62649 1.03627 4.38804 1.21209 4.21222C1.3879 4.03641 1.62636 3.93763 1.875 3.93763C2.12364 3.93763 2.3621 4.03641 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d=\"M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\nCurrent Time 0:00\n\nTotal Duration 30:00\n\n![Closed Captions](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n- Captions Off\n\n![Enter Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)![Exit Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)\n\nWatch: [Vodcast with George Heaton]()\n\n✕\n## **How Do I Perform The 3:1 HIIT Method?**\nThe 3:1 method entails taking 3 parts rest to every 1 part of high intensity exertion. Put simply, if you work at the hardest possible pace you can maintain for 10 seconds, you’d need to then recover for 30 seconds before your next round. Done 1 minute of solid, hard graft? Rest for 3. It’s really that simple. This ensure you’re recovered enough between each bout to execute the next one hard enough to achieve a true high intensity stimulus.\n\n## What to read next\nSimple on paper, but definitely not easy. You need to be hitting those work efforts hard. Think flat out, maximum effort, you couldn’t do another 10 seconds if you’re life depended on it.\n\n## **What Exercises Should I Perform With The 3:1 HIIT Method?**\nOften circuit training and modalities like CrossFit will see you using a combination of dumbbells, bodyweight movements and barbells, but each of these has their drawbacks when it comes to high-intensity training. Namely, that your muscles or form tend to give out before your cardiovascular and respiratory system have even got going, or the work is too localised to individual muscle groups. To optimally hit a high-intensity stimulus you need to use movements that are light, full-body, cyclical, and sufficiently low-skill that you can simply work like a dog without worrying about injury. Some perfect examples are the rowing machine, ski-erg, air bike, hill sprints or running, and stationary bikes.\n\nSimply pick a machine, and aim for a maximum, all-out effort until you feel the intensity dropping off. Clock your time, and rest for 3 times this number after each bout.\n\nOne sure fire way to guarantee your intensity levels are high enough is to pick a metric on your machine such as wattage or RPM, push yourself as hard as possible to hit a number you can’t push pass, then hold that pace until your power drops by 10-20%, at which point you discontinue the effort and rest.\n\nHow many rounds you perform is largely up to personal preference and your training goals. But it’s unlikely that you’ll be able to maintain a *true* HIIT session for much longer than 15-20 minutes, and much more than that will be difficult to recover from. If you notice your energy levels dropping off throughout the session and you can no longer get to within 10-20% of your initial intensity output, call it a day.\n\n## **How Often Should I Perform The 3:1 Method?**\nThis will again depend largely on your goals. If you’re using HIIT training in addition to your gym-based muscle-building efforts or endurance training, then 1-2 session per week could be plenty, and even one tough (*really* tough) session per week could be enough to see improvements in fitness, performance, metabolism and health markers. Much more is likely to lead to under recovery, and could even have an adverse effect on your fitness goals by causing you to be more sedentary outside of your gym sessions.\n\nAlthough current research is limited and doesn’t take into account many considerations such as the variety of HIIT protocols available, additional training sessions you may be performing and other lifestyle factors. [A recent study]() recommended that we should limit our exposure to HIIT sessions that are above 90% if maximum heart rate to a total of 30-40 minutes per week, while balancing them with other, lower-intensity efforts. This was a small study with possible conflicts so further research is necessary, however it does act as a good rule of thumb.\n\n## **Example Workout Using The 3:1 Method**\nAfter a thorough warm-up, set yourself up on a rowing machine with the screen displaying your 500m pace (0.00\/500m). Row at an all-out maximum intensity, aiming to hit the fastest pace possible for this metric. Keep trying to push to a lower number, and if you lose any power, try to push back up to where you were. Once your output drops off by more than 10% and you can’t get it back up, stop your effort. Note your time, and rest for 3 x more. For example, if you were pulling at a maximum effort for 22 seconds, you’ll now rest for 66 seconds. Note the distance you covered in this time. After your rest, repeat this protocol, again resting on a 3:1 ratio.\n\nCarry on in this fashion for a total of 15 minutes. At the 15-minute mark, note the total distance you’ve covered, across all efforts, in this time.\n\nYour goal in subsequent sessions is to repeat the same protocol, aiming to cover more total distance in the same time, pushing for increases in fitness and performance.\n\n## **Rowing Machine (or cardio machine of your choice) x maximum effort**\n![exercise machine, exercise equipment, indoor rower, free weight bar, gym, sports equipment, bench, physical fitness, weightlifting machine, weights,](data:image\/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E)\n\nHearst Owned\n\nPush hard away from the flywheel with your legs (**A**). Keep your arms straight until your legs are extended, then pull the handle hard into your chest (**B**). Reverse the movement. This is a maximum effort, so pull each stroke as hard as you can to drive that power up.\n***\n## More High Intensity Workouts and Muscle Building Plans\n## [4 Minute Fitness With Our True Tabata Workout](https:\/\/www.menshealth.com\/uk\/workouts\/a41909077\/tabata-airbike-workout\/)\n## [This Hybrid Bodyweight Workout Promises a Bonus Sleeve Splitting Arm Pump](https:\/\/www.menshealth.com\/uk\/workouts\/a61153528\/hybrid-bodyweight-workout\/)\n## [The Men's Health Dumbbell Club – Your New Weekly Workout Plan](https:\/\/www.menshealth.com\/uk\/workouts\/a44128805\/dumbbell-workout-plan\/)\n## [Hybrid Training: Can You Run Far and Lift Heavy Without Eroding Your Gains?](https:\/\/www.menshealth.com\/uk\/fitness\/a46798657\/hybrid-training\/)\n![Headshot of Andrew Tracey](data:image\/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E)\n\n[Andrew Tracey](https:\/\/www.menshealth.com\/uk\/author\/232959\/andrew-tracey\/)\n\nWith almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.\n\nAs our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.\n\nWhilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.\n\nYou can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.\n\n[Read full bio](https:\/\/www.menshealth.com\/uk\/author\/232959\/andrew-tracey\/)\n\nAdvertisement - Continue Reading Below\n\n## [Workouts](https:\/\/www.menshealth.com\/uk\/workouts\/)\n[![gorka marquez completes push ups](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/gorka-1-69205c483969e.jpg?crop=0.668xw:1.00xh;0.250xw,0&resize=360:*)Chest-Pumping Bodyweight Giant Set for Bigger Pecs](https:\/\/www.menshealth.com\/uk\/workouts\/a70896165\/20-minute-bodyweight-chest-workout\/)\n\n[![two individuals in a gym setting focusing on physical training](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/4914f3d7-b16a-4116-a60e-efc75292bbc4.jpg?crop=0.662xw:0.967xh;0,0.0328xh&resize=360:*)Joseph Baena's 9-Move Push Workout](https:\/\/www.menshealth.com\/uk\/workouts\/a70863924\/joseph-baena-push-workout\/)\n\n[![man doing kettlebell squats during workout at outdoor gym](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/aeed5d09-159c-4cce-bf24-15906988f4fa.jpg?crop=1.00xw:0.671xh;0,0.0620xh&resize=360:*)This 7-7-7 Kettlebell Workout Is a Full-Body Test](https:\/\/www.menshealth.com\/uk\/workouts\/a70859949\/7-7-7-kettlebell-workout\/)\n\n[![tired man resting after fitness run, taking a break from cardio training and doing wellness exercise on the road in the urban city. exhausted and fit sports person doing routine workout in street](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/0b7f8d20-80a6-42e4-9271-95853bb3e452.jpg?crop=0.683xw:1.00xh;0.293xw,0&resize=360:*)This 400m Lunge and Run Challenge Tests Everything](https:\/\/www.menshealth.com\/uk\/workouts\/a70842141\/400m-lunge-challenge\/)\n\nAdvertisement - Continue Reading Below\n\n[![muscular man doing push ups during home workout](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/muscular-man-doing-push-ups-during-home-workout-royalty-free-image-1678105289.jpg?crop=0.667xw:1.00xh;0.112xw,0&resize=360:*)All You Need is a Towel for This Upper-Body Workout](https:\/\/www.menshealth.com\/uk\/workouts\/a70834687\/bodyweight-towel-upper-body-workout\/)\n\n[![shot of a handsome mature man sitting alone and using dumbbells for shoulder press exercises in the gym](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/4aba54e0-0818-4750-ae9c-79d9f3278d65.jpeg?crop=0.530xw:1.00xh;0.199xw,0&resize=360:*)Build Muscle After 40 With This 2-Day Plan](https:\/\/www.menshealth.com\/uk\/workouts\/a70802789\/2-day-muscle-plan-over-40\/)\n\n[![comparison of weightlifting techniques with a lifter and two bodybuilders](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/91754d7a-5c0a-4b12-bc1f-9faf214e8864.png?crop=0.473xw:0.946xh;0.00160xw,0&resize=360:*)Tackle Ronnie Coleman's Legendary Leg Day Finisher](https:\/\/www.menshealth.com\/uk\/workouts\/a70819216\/ronnie-coleman-lunge-finisher\/)\n\n[![man walking carrying weights](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/6d67d544-0e21-44f1-ba26-853cc2d7bd21.png?crop=0.492xw:0.984xh;0.510xw,0.0160xh&resize=360:*)5 Ways to Turn a Simple Walk Into a Proper Workout](https:\/\/www.menshealth.com\/uk\/workouts\/a70818566\/walking-workouts\/)\n\n[![mike mentzer posing and working out](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/e5797e25-96aa-443e-af8e-a29eef6d2a77.png?crop=0.503xw:1.00xh;0.0192xw,0&resize=360:*)Mike Mentzer's 'Two-Weekly-Workouts' Split Routine](https:\/\/www.menshealth.com\/uk\/workouts\/a70789810\/mike-mentzers-minimalist-workout\/)\n\n[![man performing a suitcase carry with a kettlebell](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/69bb6ce6-94b8-4e2c-9d7e-2bbbe6b79ff6.jpg?crop=1.00xw:1.00xh;0,0&resize=360:*)Can You Beat the ‘Run It Back’ Challenge?](https:\/\/www.menshealth.com\/uk\/workouts\/a70767701\/run-it-back-carry-challenge-workout\/)\n\n[![paddy mcguinness men's health cover shoot](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/f1eb77db-20cf-4886-86d9-2a9eaa3adb41.jpg?crop=0.729xw:1.00xh;0.216xw,0&resize=360:*)Inside Paddy McGuinness' Cover-Ready Training Plan](https:\/\/www.menshealth.com\/uk\/workouts\/a70759144\/paddy-mcguinness-cover-workout\/)\n\n[![individual performing a fitness exercise with weights in a gym setting](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/leaning-single-arm-lateral-raise-696100533f1af.jpg?crop=0.494xw:0.676xh;0.506xw,0.175xh&resize=360:*)Torch Your Shoulders in 5 Minutes Flat](https:\/\/www.menshealth.com\/uk\/workouts\/a70733435\/5-minute-shoulder-finisher\/)\n\nAdvertisement - 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Men's Health, Part of the Hearst UK Wellbeing Network](https:\/\/www.menshealth.com\/_assets\/design-tokens\/en-gb\/static\/images\/logos\/network-logo.eae65ae.svg?primary=%2523ffffff)\n\nMen's Health, Part of the Hearst UK Wellbeing Network\n\nWe earn a commission for products purchased through some links in this article.\n\n©2026 Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Registered in England 112955. All rights reserved.\n\n[Contact Us](https:\/\/www.menshealth.com\/uk\/fitness\/a30104856\/contact-mens-health\/)[Cookies Policy](http:\/\/www.hearst.co.uk\/cookies-policy)[Terms and Conditions](http:\/\/www.hearst.co.uk\/terms-and-conditions)[Complaints](http:\/\/www.hearst.co.uk\/hearst-magazines-uk-complaints-procedure)[Privacy Notice](http:\/\/www.hearst.co.uk\/privacy-notice)[Advertising](https:\/\/www.hearst.co.uk\/brands\/mens-health)[Sitemap](https:\/\/www.menshealth.com\/uk\/sitemap\/)[RSS](https:\/\/www.menshealth.com\/uk\/rss\/all.xml\/)\n\n[Cookies Choices](https:\/\/www.menshealth.com\/uk\/workouts\/a61374815\/high-intensity-training-method\/ \"Cookies Choices\")\n\n![Ipso Regulated](https:\/\/www.menshealth.com\/_assets\/design-tokens\/fre\/static\/images\/logos\/ipso-regulated.4f346f9.svg?primary=%2523ffffff)","attrs_readable_markdown":"Terms like HIIT, HIT, [Tabata](https:\/\/www.menshealth.com\/uk\/workouts\/a41909077\/tabata-airbike-workout\/) and [intervals](https:\/\/www.menshealth.com\/uk\/workouts\/a45847562\/functional-interval-session\/) have become so pervasive in our [workout vocabulary](https:\/\/www.menshealth.com\/uk\/mhsquad\/big-reads-membership\/a42787262\/fitness-glossary-jargon-defined\/) that we don’t often stop to think about what they actually mean. Even experienced coaches and PTs are guilty of using them as shorthand for any sort of circuit training, or [workout](https:\/\/www.menshealth.com\/uk\/workouts\/) that combines a variety of hard efforts and short rest periods.\n\nBut *true* high intensity – the type of intensity [the research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/) is talking about, that lets people make bold claims about the efficacy of HIIT training for everything from fat-burning to metabolism-boosting – doesn’t come easy. In fact, it’s near impossible to hit that sort of science-backed intensity with 30 seconds of sit-ups and planks; even the dreaded burpee can struggle to get us there.\n\nSo how do we ensure we’re getting a *real* high intensity workout, in the absence of heart-rate monitors, VO2 max measurements or a fully stocked sports science lab? Simple— *we rest more.*\n\nIt might sound counterintuitive, but the type of training intensity necessary to unlock research-based promises such as [“body composition and aerobic capacity results in half the time”](https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/HIITfastloss.html#:~:text=Study%20results%20indicate%20that%20HIIT,HIIT%20is%20a%20big%20hit!), you need to bit hitting it hard, and in order to repeat that sort of eye-watering intensity in successive bouts, you need to be resting just as hard.\n\nThe 3:1 method is a simple and reliable way to ensure that you’re taking an adequate amount of recovery between high intensity efforts, so that you don’t fall prey to fatigue, resulting in lacklustre efforts and landing in a halfway house of hard, but ineffective interval sessions.\n\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/images\/8c994992-fa29-4654-ae0f-a6df64a877a8-65ef1b01bf394.jpg?crop=1.00xw:1.00xh;0,0)\n\nVodcast with George Heaton\n\nMen's Health UK\n\nLIVE\n\nCurrent Time 0:00\n\nTotal Duration 30:00\n## **How Do I Perform The 3:1 HIIT Method?**\nThe 3:1 method entails taking 3 parts rest to every 1 part of high intensity exertion. Put simply, if you work at the hardest possible pace you can maintain for 10 seconds, you’d need to then recover for 30 seconds before your next round. Done 1 minute of solid, hard graft? Rest for 3. It’s really that simple. This ensure you’re recovered enough between each bout to execute the next one hard enough to achieve a true high intensity stimulus.\n\nSimple on paper, but definitely not easy. You need to be hitting those work efforts hard. Think flat out, maximum effort, you couldn’t do another 10 seconds if you’re life depended on it.\n\n## **What Exercises Should I Perform With The 3:1 HIIT Method?**\nOften circuit training and modalities like CrossFit will see you using a combination of dumbbells, bodyweight movements and barbells, but each of these has their drawbacks when it comes to high-intensity training. Namely, that your muscles or form tend to give out before your cardiovascular and respiratory system have even got going, or the work is too localised to individual muscle groups. To optimally hit a high-intensity stimulus you need to use movements that are light, full-body, cyclical, and sufficiently low-skill that you can simply work like a dog without worrying about injury. Some perfect examples are the rowing machine, ski-erg, air bike, hill sprints or running, and stationary bikes.\n\nSimply pick a machine, and aim for a maximum, all-out effort until you feel the intensity dropping off. Clock your time, and rest for 3 times this number after each bout.\n\nOne sure fire way to guarantee your intensity levels are high enough is to pick a metric on your machine such as wattage or RPM, push yourself as hard as possible to hit a number you can’t push pass, then hold that pace until your power drops by 10-20%, at which point you discontinue the effort and rest.\n\nHow many rounds you perform is largely up to personal preference and your training goals. But it’s unlikely that you’ll be able to maintain a *true* HIIT session for much longer than 15-20 minutes, and much more than that will be difficult to recover from. If you notice your energy levels dropping off throughout the session and you can no longer get to within 10-20% of your initial intensity output, call it a day.\n\n## **How Often Should I Perform The 3:1 Method?**\nThis will again depend largely on your goals. If you’re using HIIT training in addition to your gym-based muscle-building efforts or endurance training, then 1-2 session per week could be plenty, and even one tough (*really* tough) session per week could be enough to see improvements in fitness, performance, metabolism and health markers. Much more is likely to lead to under recovery, and could even have an adverse effect on your fitness goals by causing you to be more sedentary outside of your gym sessions.\n\nAlthough current research is limited and doesn’t take into account many considerations such as the variety of HIIT protocols available, additional training sessions you may be performing and other lifestyle factors. [A recent study]() recommended that we should limit our exposure to HIIT sessions that are above 90% if maximum heart rate to a total of 30-40 minutes per week, while balancing them with other, lower-intensity efforts. This was a small study with possible conflicts so further research is necessary, however it does act as a good rule of thumb.\n\n## **Example Workout Using The 3:1 Method**\nAfter a thorough warm-up, set yourself up on a rowing machine with the screen displaying your 500m pace (0.00\/500m). Row at an all-out maximum intensity, aiming to hit the fastest pace possible for this metric. Keep trying to push to a lower number, and if you lose any power, try to push back up to where you were. Once your output drops off by more than 10% and you can’t get it back up, stop your effort. Note your time, and rest for 3 x more. For example, if you were pulling at a maximum effort for 22 seconds, you’ll now rest for 66 seconds. Note the distance you covered in this time. After your rest, repeat this protocol, again resting on a 3:1 ratio.\n\nCarry on in this fashion for a total of 15 minutes. At the 15-minute mark, note the total distance you’ve covered, across all efforts, in this time.\n\nYour goal in subsequent sessions is to repeat the same protocol, aiming to cover more total distance in the same time, pushing for increases in fitness and performance.\n\n## **Rowing Machine (or cardio machine of your choice) x maximum effort**\n![exercise machine, exercise equipment, indoor rower, free weight bar, gym, sports equipment, bench, physical fitness, weightlifting machine, weights,](data:image\/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E)\n\nHearst Owned\n\nPush hard away from the flywheel with your legs (**A**). Keep your arms straight until your legs are extended, then pull the handle hard into your chest (**B**). Reverse the movement. This is a maximum effort, so pull each stroke as hard as you can to drive that power up.\n***\n## More High Intensity Workouts and Muscle Building Plans\n## [4 Minute Fitness With Our True Tabata Workout](https:\/\/www.menshealth.com\/uk\/workouts\/a41909077\/tabata-airbike-workout\/)\n## [This Hybrid Bodyweight Workout Promises a Bonus Sleeve Splitting Arm Pump](https:\/\/www.menshealth.com\/uk\/workouts\/a61153528\/hybrid-bodyweight-workout\/)\n## [The Men's Health Dumbbell Club – Your New Weekly Workout Plan](https:\/\/www.menshealth.com\/uk\/workouts\/a44128805\/dumbbell-workout-plan\/)\n## [Hybrid Training: Can You Run Far and Lift Heavy Without Eroding Your Gains?](https:\/\/www.menshealth.com\/uk\/fitness\/a46798657\/hybrid-training\/)\n![Headshot of Andrew Tracey](data:image\/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E)\n\nWith almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.\n\nAs our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.\n\nWhilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.\n\nYou can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.\n\n[Read full bio](https:\/\/www.menshealth.com\/uk\/author\/232959\/andrew-tracey\/)","meta_canonical":null}

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Meta Title	Use The 3:1 HIIT Method To Achieve a True High-Intensity Burn and Build Ferocious Fitness
Meta Description	The 3:1 method is the science-backed way to achieve a true HIIT workout and reap the benefits of the burn
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Boilerpipe Text	Terms like HIIT, HIT, Tabata and intervals have become so pervasive in our workout vocabulary that we don’t often stop to think about what they actually mean. Even experienced coaches and PTs are guilty of using them as shorthand for any sort of circuit training, or workout that combines a variety of hard efforts and short rest periods. But true high intensity – the type of intensity the research is talking about, that lets people make bold claims about the efficacy of HIIT training for everything from fat-burning to metabolism-boosting – doesn’t come easy. In fact, it’s near impossible to hit that sort of science-backed intensity with 30 seconds of sit-ups and planks; even the dreaded burpee can struggle to get us there. So how do we ensure we’re getting a real high intensity workout, in the absence of heart-rate monitors, VO2 max measurements or a fully stocked sports science lab? Simple— we rest more. It might sound counterintuitive, but the type of training intensity necessary to unlock research-based promises such as “body composition and aerobic capacity results in half the time” , you need to bit hitting it hard, and in order to repeat that sort of eye-watering intensity in successive bouts, you need to be resting just as hard. The 3:1 method is a simple and reliable way to ensure that you’re taking an adequate amount of recovery between high intensity efforts, so that you don’t fall prey to fatigue, resulting in lacklustre efforts and landing in a halfway house of hard, but ineffective interval sessions. Vodcast with George Heaton Men's Health UK LIVE Current Time 0:00 Total Duration 30:00 How Do I Perform The 3:1 HIIT Method? The 3:1 method entails taking 3 parts rest to every 1 part of high intensity exertion. Put simply, if you work at the hardest possible pace you can maintain for 10 seconds, you’d need to then recover for 30 seconds before your next round. Done 1 minute of solid, hard graft? Rest for 3. It’s really that simple. This ensure you’re recovered enough between each bout to execute the next one hard enough to achieve a true high intensity stimulus. Simple on paper, but definitely not easy. You need to be hitting those work efforts hard. Think flat out, maximum effort, you couldn’t do another 10 seconds if you’re life depended on it. What Exercises Should I Perform With The 3:1 HIIT Method? Often circuit training and modalities like CrossFit will see you using a combination of dumbbells, bodyweight movements and barbells, but each of these has their drawbacks when it comes to high-intensity training. Namely, that your muscles or form tend to give out before your cardiovascular and respiratory system have even got going, or the work is too localised to individual muscle groups. To optimally hit a high-intensity stimulus you need to use movements that are light, full-body, cyclical, and sufficiently low-skill that you can simply work like a dog without worrying about injury. Some perfect examples are the rowing machine, ski-erg, air bike, hill sprints or running, and stationary bikes. Simply pick a machine, and aim for a maximum, all-out effort until you feel the intensity dropping off. Clock your time, and rest for 3 times this number after each bout. One sure fire way to guarantee your intensity levels are high enough is to pick a metric on your machine such as wattage or RPM, push yourself as hard as possible to hit a number you can’t push pass, then hold that pace until your power drops by 10-20%, at which point you discontinue the effort and rest. How many rounds you perform is largely up to personal preference and your training goals. But it’s unlikely that you’ll be able to maintain a true HIIT session for much longer than 15-20 minutes, and much more than that will be difficult to recover from. If you notice your energy levels dropping off throughout the session and you can no longer get to within 10-20% of your initial intensity output, call it a day. How Often Should I Perform The 3:1 Method? This will again depend largely on your goals. If you’re using HIIT training in addition to your gym-based muscle-building efforts or endurance training, then 1-2 session per week could be plenty, and even one tough ( really tough) session per week could be enough to see improvements in fitness, performance, metabolism and health markers. Much more is likely to lead to under recovery, and could even have an adverse effect on your fitness goals by causing you to be more sedentary outside of your gym sessions. Although current research is limited and doesn’t take into account many considerations such as the variety of HIIT protocols available, additional training sessions you may be performing and other lifestyle factors. A recent study recommended that we should limit our exposure to HIIT sessions that are above 90% if maximum heart rate to a total of 30-40 minutes per week, while balancing them with other, lower-intensity efforts. This was a small study with possible conflicts so further research is necessary, however it does act as a good rule of thumb. Example Workout Using The 3:1 Method After a thorough warm-up, set yourself up on a rowing machine with the screen displaying your 500m pace (0.00/500m). Row at an all-out maximum intensity, aiming to hit the fastest pace possible for this metric. Keep trying to push to a lower number, and if you lose any power, try to push back up to where you were. Once your output drops off by more than 10% and you can’t get it back up, stop your effort. Note your time, and rest for 3 x more. For example, if you were pulling at a maximum effort for 22 seconds, you’ll now rest for 66 seconds. Note the distance you covered in this time. After your rest, repeat this protocol, again resting on a 3:1 ratio. Carry on in this fashion for a total of 15 minutes. At the 15-minute mark, note the total distance you’ve covered, across all efforts, in this time. Your goal in subsequent sessions is to repeat the same protocol, aiming to cover more total distance in the same time, pushing for increases in fitness and performance. Rowing Machine (or cardio machine of your choice) x maximum effort Hearst Owned Push hard away from the flywheel with your legs ( A ). Keep your arms straight until your legs are extended, then pull the handle hard into your chest ( B ). Reverse the movement. This is a maximum effort, so pull each stroke as hard as you can to drive that power up. More High Intensity Workouts and Muscle Building Plans 4 Minute Fitness With Our True Tabata Workout This Hybrid Bodyweight Workout Promises a Bonus Sleeve Splitting Arm Pump The Men's Health Dumbbell Club – Your New Weekly Workout Plan Hybrid Training: Can You Run Far and Lift Heavy Without Eroding Your Gains? With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds. As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery. Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts. You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear. Read full bio
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[Workouts](https://www.menshealth.com/uk/workouts/) 2. [Use The 3:1 HIIT Method To Achieve a True High-Intensity Burn and Build Ferocious Fitness](https://www.menshealth.com/uk/workouts/a61374815/high-intensity-training-method/) # Use The 3:1 HIIT Method To Achieve a True High-Intensity Burn and Build Ferocious Fitness Scrap the jumping jacks and endless crunches and listen to the science for real high-intensity gains By [Andrew Tracey](https://www.menshealth.com/uk/author/232959/andrew-tracey/ "Andrew Tracey") Published: 26 June 2024 ![ollie marchon mens health rower](https://hips.hearstapps.com/hmg-prod/images/20230614-s02-308fncvenni-64d0f26c5b507.jpg?crop=1.00xw:0.669xh;0,0.109xh&resize=640:) David Venni Terms like HIIT, HIT, [Tabata](https://www.menshealth.com/uk/workouts/a41909077/tabata-airbike-workout/) and [intervals](https://www.menshealth.com/uk/workouts/a45847562/functional-interval-session/) have become so pervasive in our [workout vocabulary](https://www.menshealth.com/uk/mhsquad/big-reads-membership/a42787262/fitness-glossary-jargon-defined/) that we don’t often stop to think about what they actually mean. Even experienced coaches and PTs are guilty of using them as shorthand for any sort of circuit training, or [workout](https://www.menshealth.com/uk/workouts/) that combines a variety of hard efforts and short rest periods. But true* high intensity – the type of intensity [the research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8294064/) is talking about, that lets people make bold claims about the efficacy of HIIT training for everything from fat-burning to metabolism-boosting – doesn’t come easy. In fact, it’s near impossible to hit that sort of science-backed intensity with 30 seconds of sit-ups and planks; even the dreaded burpee can struggle to get us there. So how do we ensure we’re getting a real high intensity workout, in the absence of heart-rate monitors, VO2 max measurements or a fully stocked sports science lab? Simple— we rest more. It might sound counterintuitive, but the type of training intensity necessary to unlock research-based promises such as [“body composition and aerobic capacity results in half the time”](https://www.unm.edu/~lkravitz/Article%20folder/HIITfastloss.html#:~:text=Study%20results%20indicate%20that%20HIIT,HIIT%20is%20a%20big%20hit!), you need to bit hitting it hard, and in order to repeat that sort of eye-watering intensity in successive bouts, you need to be resting just as hard. The 3:1 method is a simple and reliable way to ensure that you’re taking an adequate amount of recovery between high intensity efforts, so that you don’t fall prey to fatigue, resulting in lacklustre efforts and landing in a halfway house of hard, but ineffective interval sessions. ![Play video](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>) ![Video poster](https://hips.hearstapps.com/vidthumb/images/8c994992-fa29-4654-ae0f-a6df64a877a8-65ef1b01bf394.jpg?crop=1.00xw:1.00xh;0,0) Vodcast with George Heaton Men's Health UK ![Playlist Back](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z"\>\</path\>%0A\</svg\>>) ![Play](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>)![Pause](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M216,48V208a16,16,0,0,1-16,16H160a16,16,0,0,1-16-16V48a16,16,0,0,1,16-16h40A16,16,0,0,1,216,48ZM96,32H56A16,16,0,0,0,40,48V208a16,16,0,0,0,16,16H96a16,16,0,0,0,16-16V48A16,16,0,0,0,96,32Z"\>\</path\>%0A\</svg\>%0A>)![Replay](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" 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height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M213.92,210.62a8,8,0,1,1-11.84,10.76L160,175.09v48.6a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.55-51A4,4,0,0,1,80,176.18V87.09L42.08,45.38A8,8,0,1,1,53.92,34.62Zm-27.21-55.46a8,8,0,0,0,11.29-.7,40,40,0,0,0,0-52.88,8,8,0,1,0-12,10.57,24,24,0,0,1,0,31.72A8,8,0,0,0,186.71,155.16Zm40.92-80.49a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66ZM153,119.87a4,4,0,0,0,7-2.7V32.25a8.27,8.27,0,0,0-2.88-6.4,8,8,0,0,0-10-.16L103.83,59.33a4,4,0,0,0-.5,5.85ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Z"\>\</path\>%0A\</svg\>>)![Mute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z"\>\</path\>%0A\</svg\>>) Current Time 0:00 Total Duration 30:00 ![Closed Captions](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z"\>\</path\>%0A\</svg\>>) - Captions Off ![Enter Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z" fill="white"/\>%0A\</svg\>%0A>)![Exit Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z" fill="white"/\>%0A\</svg\>%0A>) Watch: [Vodcast with George Heaton]() ✕ ## How Do I Perform The 3:1 HIIT Method? The 3:1 method entails taking 3 parts rest to every 1 part of high intensity exertion. Put simply, if you work at the hardest possible pace you can maintain for 10 seconds, you’d need to then recover for 30 seconds before your next round. Done 1 minute of solid, hard graft? Rest for 3. It’s really that simple. This ensure you’re recovered enough between each bout to execute the next one hard enough to achieve a true high intensity stimulus. ## What to read next Simple on paper, but definitely not easy. You need to be hitting those work efforts hard. Think flat out, maximum effort, you couldn’t do another 10 seconds if you’re life depended on it. ## What Exercises Should I Perform With The 3:1 HIIT Method? Often circuit training and modalities like CrossFit will see you using a combination of dumbbells, bodyweight movements and barbells, but each of these has their drawbacks when it comes to high-intensity training. Namely, that your muscles or form tend to give out before your cardiovascular and respiratory system have even got going, or the work is too localised to individual muscle groups. To optimally hit a high-intensity stimulus you need to use movements that are light, full-body, cyclical, and sufficiently low-skill that you can simply work like a dog without worrying about injury. Some perfect examples are the rowing machine, ski-erg, air bike, hill sprints or running, and stationary bikes. Simply pick a machine, and aim for a maximum, all-out effort until you feel the intensity dropping off. Clock your time, and rest for 3 times this number after each bout. One sure fire way to guarantee your intensity levels are high enough is to pick a metric on your machine such as wattage or RPM, push yourself as hard as possible to hit a number you can’t push pass, then hold that pace until your power drops by 10-20%, at which point you discontinue the effort and rest. How many rounds you perform is largely up to personal preference and your training goals. But it’s unlikely that you’ll be able to maintain a true HIIT session for much longer than 15-20 minutes, and much more than that will be difficult to recover from. If you notice your energy levels dropping off throughout the session and you can no longer get to within 10-20% of your initial intensity output, call it a day. ## How Often Should I Perform The 3:1 Method? This will again depend largely on your goals. If you’re using HIIT training in addition to your gym-based muscle-building efforts or endurance training, then 1-2 session per week could be plenty, and even one tough (really tough) session per week could be enough to see improvements in fitness, performance, metabolism and health markers. Much more is likely to lead to under recovery, and could even have an adverse effect on your fitness goals by causing you to be more sedentary outside of your gym sessions. Although current research is limited and doesn’t take into account many considerations such as the variety of HIIT protocols available, additional training sessions you may be performing and other lifestyle factors. [A recent study]() recommended that we should limit our exposure to HIIT sessions that are above 90% if maximum heart rate to a total of 30-40 minutes per week, while balancing them with other, lower-intensity efforts. This was a small study with possible conflicts so further research is necessary, however it does act as a good rule of thumb. ## Example Workout Using The 3:1 Method After a thorough warm-up, set yourself up on a rowing machine with the screen displaying your 500m pace (0.00/500m). Row at an all-out maximum intensity, aiming to hit the fastest pace possible for this metric. Keep trying to push to a lower number, and if you lose any power, try to push back up to where you were. Once your output drops off by more than 10% and you can’t get it back up, stop your effort. Note your time, and rest for 3 x more. For example, if you were pulling at a maximum effort for 22 seconds, you’ll now rest for 66 seconds. Note the distance you covered in this time. After your rest, repeat this protocol, again resting on a 3:1 ratio. Carry on in this fashion for a total of 15 minutes. At the 15-minute mark, note the total distance you’ve covered, across all efforts, in this time. Your goal in subsequent sessions is to repeat the same protocol, aiming to cover more total distance in the same time, pushing for increases in fitness and performance. ## Rowing Machine (or cardio machine of your choice) x maximum effort ![exercise machine, exercise equipment, indoor rower, free weight bar, gym, sports equipment, bench, physical fitness, weightlifting machine, weights,](data:image/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E) Hearst Owned Push hard away from the flywheel with your legs (A). Keep your arms straight until your legs are extended, then pull the handle hard into your chest (B). Reverse the movement. This is a maximum effort, so pull each stroke as hard as you can to drive that power up. *** ## More High Intensity Workouts and Muscle Building Plans ## [4 Minute Fitness With Our True Tabata Workout](https://www.menshealth.com/uk/workouts/a41909077/tabata-airbike-workout/) ## [This Hybrid Bodyweight Workout Promises a Bonus Sleeve Splitting Arm Pump](https://www.menshealth.com/uk/workouts/a61153528/hybrid-bodyweight-workout/) ## [The Men's Health Dumbbell Club – Your New Weekly Workout Plan](https://www.menshealth.com/uk/workouts/a44128805/dumbbell-workout-plan/) ## [Hybrid Training: Can You Run Far and Lift Heavy Without Eroding Your Gains?](https://www.menshealth.com/uk/fitness/a46798657/hybrid-training/) ![Headshot of Andrew Tracey](data:image/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E) [Andrew Tracey](https://www.menshealth.com/uk/author/232959/andrew-tracey/) With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds. As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery. Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts. You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear. [Read full bio](https://www.menshealth.com/uk/author/232959/andrew-tracey/) Advertisement - Continue Reading Below ## [Workouts](https://www.menshealth.com/uk/workouts/) [![gorka marquez completes push ups](https://hips.hearstapps.com/hmg-prod/images/gorka-1-69205c483969e.jpg?crop=0.668xw:1.00xh;0.250xw,0&resize=360:)Chest-Pumping Bodyweight Giant Set for Bigger Pecs](https://www.menshealth.com/uk/workouts/a70896165/20-minute-bodyweight-chest-workout/) [![two individuals in a gym setting focusing on physical training](https://hips.hearstapps.com/hmg-prod/images/4914f3d7-b16a-4116-a60e-efc75292bbc4.jpg?crop=0.662xw:0.967xh;0,0.0328xh&resize=360:)Joseph Baena's 9-Move Push Workout](https://www.menshealth.com/uk/workouts/a70863924/joseph-baena-push-workout/) [![man doing kettlebell squats during workout at outdoor gym](https://hips.hearstapps.com/hmg-prod/images/aeed5d09-159c-4cce-bf24-15906988f4fa.jpg?crop=1.00xw:0.671xh;0,0.0620xh&resize=360:)This 7-7-7 Kettlebell Workout Is a Full-Body Test](https://www.menshealth.com/uk/workouts/a70859949/7-7-7-kettlebell-workout/) [![tired man resting after fitness run, taking a break from cardio training and doing wellness exercise on the road in the urban city. exhausted and fit sports person doing routine workout in street](https://hips.hearstapps.com/hmg-prod/images/0b7f8d20-80a6-42e4-9271-95853bb3e452.jpg?crop=0.683xw:1.00xh;0.293xw,0&resize=360:)This 400m Lunge and Run Challenge Tests Everything](https://www.menshealth.com/uk/workouts/a70842141/400m-lunge-challenge/) Advertisement - 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Readable Markdown	Terms like HIIT, HIT, [Tabata](https://www.menshealth.com/uk/workouts/a41909077/tabata-airbike-workout/) and [intervals](https://www.menshealth.com/uk/workouts/a45847562/functional-interval-session/) have become so pervasive in our [workout vocabulary](https://www.menshealth.com/uk/mhsquad/big-reads-membership/a42787262/fitness-glossary-jargon-defined/) that we don’t often stop to think about what they actually mean. Even experienced coaches and PTs are guilty of using them as shorthand for any sort of circuit training, or [workout](https://www.menshealth.com/uk/workouts/) that combines a variety of hard efforts and short rest periods. But true high intensity – the type of intensity [the research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8294064/) is talking about, that lets people make bold claims about the efficacy of HIIT training for everything from fat-burning to metabolism-boosting – doesn’t come easy. In fact, it’s near impossible to hit that sort of science-backed intensity with 30 seconds of sit-ups and planks; even the dreaded burpee can struggle to get us there. So how do we ensure we’re getting a real high intensity workout, in the absence of heart-rate monitors, VO2 max measurements or a fully stocked sports science lab? Simple— we rest more. It might sound counterintuitive, but the type of training intensity necessary to unlock research-based promises such as [“body composition and aerobic capacity results in half the time”](https://www.unm.edu/~lkravitz/Article%20folder/HIITfastloss.html#:~:text=Study%20results%20indicate%20that%20HIIT,HIIT%20is%20a%20big%20hit!), you need to bit hitting it hard, and in order to repeat that sort of eye-watering intensity in successive bouts, you need to be resting just as hard. The 3:1 method is a simple and reliable way to ensure that you’re taking an adequate amount of recovery between high intensity efforts, so that you don’t fall prey to fatigue, resulting in lacklustre efforts and landing in a halfway house of hard, but ineffective interval sessions. ![Video poster](https://hips.hearstapps.com/vidthumb/images/8c994992-fa29-4654-ae0f-a6df64a877a8-65ef1b01bf394.jpg?crop=1.00xw:1.00xh;0,0) Vodcast with George Heaton Men's Health UK LIVE Current Time 0:00 Total Duration 30:00 ## How Do I Perform The 3:1 HIIT Method? The 3:1 method entails taking 3 parts rest to every 1 part of high intensity exertion. Put simply, if you work at the hardest possible pace you can maintain for 10 seconds, you’d need to then recover for 30 seconds before your next round. Done 1 minute of solid, hard graft? Rest for 3. It’s really that simple. This ensure you’re recovered enough between each bout to execute the next one hard enough to achieve a true high intensity stimulus. Simple on paper, but definitely not easy. You need to be hitting those work efforts hard. Think flat out, maximum effort, you couldn’t do another 10 seconds if you’re life depended on it. ## What Exercises Should I Perform With The 3:1 HIIT Method? Often circuit training and modalities like CrossFit will see you using a combination of dumbbells, bodyweight movements and barbells, but each of these has their drawbacks when it comes to high-intensity training. Namely, that your muscles or form tend to give out before your cardiovascular and respiratory system have even got going, or the work is too localised to individual muscle groups. To optimally hit a high-intensity stimulus you need to use movements that are light, full-body, cyclical, and sufficiently low-skill that you can simply work like a dog without worrying about injury. Some perfect examples are the rowing machine, ski-erg, air bike, hill sprints or running, and stationary bikes. Simply pick a machine, and aim for a maximum, all-out effort until you feel the intensity dropping off. Clock your time, and rest for 3 times this number after each bout. One sure fire way to guarantee your intensity levels are high enough is to pick a metric on your machine such as wattage or RPM, push yourself as hard as possible to hit a number you can’t push pass, then hold that pace until your power drops by 10-20%, at which point you discontinue the effort and rest. How many rounds you perform is largely up to personal preference and your training goals. But it’s unlikely that you’ll be able to maintain a true HIIT session for much longer than 15-20 minutes, and much more than that will be difficult to recover from. If you notice your energy levels dropping off throughout the session and you can no longer get to within 10-20% of your initial intensity output, call it a day. ## How Often Should I Perform The 3:1 Method? This will again depend largely on your goals. If you’re using HIIT training in addition to your gym-based muscle-building efforts or endurance training, then 1-2 session per week could be plenty, and even one tough (really tough) session per week could be enough to see improvements in fitness, performance, metabolism and health markers. Much more is likely to lead to under recovery, and could even have an adverse effect on your fitness goals by causing you to be more sedentary outside of your gym sessions. Although current research is limited and doesn’t take into account many considerations such as the variety of HIIT protocols available, additional training sessions you may be performing and other lifestyle factors. [A recent study]() recommended that we should limit our exposure to HIIT sessions that are above 90% if maximum heart rate to a total of 30-40 minutes per week, while balancing them with other, lower-intensity efforts. This was a small study with possible conflicts so further research is necessary, however it does act as a good rule of thumb. ## Example Workout Using The 3:1 Method After a thorough warm-up, set yourself up on a rowing machine with the screen displaying your 500m pace (0.00/500m). Row at an all-out maximum intensity, aiming to hit the fastest pace possible for this metric. Keep trying to push to a lower number, and if you lose any power, try to push back up to where you were. Once your output drops off by more than 10% and you can’t get it back up, stop your effort. Note your time, and rest for 3 x more. For example, if you were pulling at a maximum effort for 22 seconds, you’ll now rest for 66 seconds. Note the distance you covered in this time. After your rest, repeat this protocol, again resting on a 3:1 ratio. Carry on in this fashion for a total of 15 minutes. At the 15-minute mark, note the total distance you’ve covered, across all efforts, in this time. Your goal in subsequent sessions is to repeat the same protocol, aiming to cover more total distance in the same time, pushing for increases in fitness and performance. ## Rowing Machine (or cardio machine of your choice) x maximum effort ![exercise machine, exercise equipment, indoor rower, free weight bar, gym, sports equipment, bench, physical fitness, weightlifting machine, weights,](data:image/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E) Hearst Owned Push hard away from the flywheel with your legs (A). Keep your arms straight until your legs are extended, then pull the handle hard into your chest (B). Reverse the movement. This is a maximum effort, so pull each stroke as hard as you can to drive that power up. *** ## More High Intensity Workouts and Muscle Building Plans ## [4 Minute Fitness With Our True Tabata Workout](https://www.menshealth.com/uk/workouts/a41909077/tabata-airbike-workout/) ## [This Hybrid Bodyweight Workout Promises a Bonus Sleeve Splitting Arm Pump](https://www.menshealth.com/uk/workouts/a61153528/hybrid-bodyweight-workout/) ## [The Men's Health Dumbbell Club – Your New Weekly Workout Plan](https://www.menshealth.com/uk/workouts/a44128805/dumbbell-workout-plan/) ## [Hybrid Training: Can You Run Far and Lift Heavy Without Eroding Your Gains?](https://www.menshealth.com/uk/fitness/a46798657/hybrid-training/) ![Headshot of Andrew Tracey](data:image/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E) With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds. As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery. Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts. You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear. [Read full bio](https://www.menshealth.com/uk/author/232959/andrew-tracey/)
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