HIIT BLOG klHow to improve your physical condition to the next level and stay fit in the final of the battle?

HIIT is a training method that consist of high intensive intervals combined with short regeneration phases. Recent studies have shown that with HIIT four minutes of training can be more effective than 45 minutes of normal cardio training.

You should start with a warm up phase with toprocking or running of ten minutes, until you sweat gently. After the warm up you can start with the HIIT protocol.
There are different types of HIIT training. The tabata method is a good training regimen for bboys and bgirls because it is similar to the runs you do in a battle.

The tabata regimen comes from a Japanese professor and consist of four minutes of HIIT.
20 sec of high intensity, followed by 10 sec of recovery. In total 8 times=4min!

In the 20 seconds you should do a repetitive combination of exercises where you work with large muscle groups. You should include your legs and your arms.
You repeat this combination for 20 seconds, and then you take 10 seconds of recovery. In the recovery time you should put your hands behind your head, walk around the room and breathe deeply. Then you repeat this for another seven times, which makes a total of eight times.
You can also modify the tabata protocol in order to your physical fitness and extend it to your personal preference. To simulate a battle situation you can vary the times:
8 x 35 seconds high intensity, 25 seconds recovery.

After the tabata session you should do a proper cool down of 5 – 10 minutes.

TIP: Do the HIIT training with a pulse watch!
This way you can control your performance and your recovery after each exercise.

You can use the following exercises and combine them also with break moves:

  • Burpees: Jump-squad-push up
  • Skater: Jump from one to the other leg sidewise with your arms going to the same side, your back is tilting to the front like in skating
  • Skipping: Running at the same place and putting your knees up
  • Split jumps: Jump from a lunge into the lunge and change your feet in the air
  • Mountain climber: Push-up position; push one knee towards your chest, move back and repeat the other side
  • Combination of squads and push ups
  • Rope skipping


Through the high intensity interval training the performer is working at his or her limits, up to 90% of the maximum heart frequency rate. Therefore, the aerobic capacity improves and it is a benefit for the endurance performance. Also the resting metabolic rate increases for the following 24 hours because after the exercise more oxygen is consumed.

Because of this benefits the HIIT is good for dancers who start to train their physical capacity as well as for dancers who are already well-trained.

Until recently, long aerobic workouts have been promoted as the best method to get fit and reduce fat. There was the popular believe that the body is burning the fatty acids after at least 30 minutes of training. HIIT has been shown to burn fat more effectively and increases the resting metabolic rate. It also lowers insulin resistance and adapts the skeletal muscles. This means that the skeletal muscle fat oxidation is enhancing and the glucose tolerance is improving.



Tabata / Izumi, Nishimura / Kouji, Kouzaki / Motoki, Hirai / Yuusuke, Ogita / Futoshi, Miyachi / Motohiko, Yamamoto / Kaoru (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. In: Medicine & Science in Sports & Exercise. 10/28/1996, pg. 1327-1330.
PMID: 8897392







Sophie Manuela ‚Sophiela‘ Lindner is a sports physiotherapist and Bgirl. Since 2007 she is  active in the Breaking scene. With her bgirl crew Skill Sisters she represented Germany at the international Bgirl Battle at Battle of the Year 2015.

In order to share dance-medical knowledge to urban dancers, Sophie established ‚Urban Dance Health‘ in 2012. As a physiotherapist specializing on dancers, Sophie regularly gives Health Workshops, Health Check-Ups and Health care for professional urban dancers, including the Red Bull BC One All Stars and the Red Bull Flying Illusion Company.

Today she is working as a physiotherapist at the Haid Gesundheitswerkstatt, a clinic specialized on myoreflextherapy, dancers, musicians and chronic pain outpatients, and as an associate researcher at the CIT Research Institute in Stuttgart.

Get Sophie’s full CV here.


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  1. THomas Besancon - 14. Dezember 2017 Antworten


    I just did the HIT (with the same combination used in the video).
    Its written in the article to do 8 repetitions, but by that do you mean 8 repetitions of the 20sec of each combinations? or 8 times 4mn of the combined combinationa?

    • Sophie Lindner - 16. Dezember 2017 Antworten

      Hi Thomas, it’s 8 repetitions of the 20 sec – plus 10 sec of break – in total 4 Minutes! All the best!

  2. Gauthier - 25. Dezember 2017 Antworten


    First of all thanks for this method !

    I wanted to know when should I do the HIIT? Before my break trainings like a warm up ?
    should I do the HIIT during a certain period and then stop like a physical preparation ?

    Sorry if my English is not perfect, I’m french 🙂 and sorry if my questions are not very clear,

    Thanks !

    • Sophie Lindner - 25. Dezember 2017 Antworten

      HIIT should rather be carried out at the end of the Training – like a work out.
      For example, to get a performance boost for a battle, repeat the training 2-4 times a week for a period of 4 weeks.You can integrate HIIT into your normal training and perform it all year round – without a break.
      Depending on the preparation for battles, you may also need to take care of sufficient regeneration. HIIT can also be adapted to match the competition.
      We hope we could answer your questions.
      All the best.

      • Gauthier - 26. Dezember 2017 Antworten


        Thanks for yout answer, it helps me a lot!

        So, if i understand correctly, to improve my physical condition (not only for battles but to be better during my trainings too) I should do the HIIT at the end of all of my trainings ?

        But If I do it at the end of my trainings like a work out, I won’t have enough energy, right ?

        Again, thank you really really for answering me!

        • Sophie Lindner - 27. Dezember 2017 Antworten

          by doing the HIIT at the end of your workout you work in a fatigued training state. This improves your training condition. At the end of the workout it’s time for all out! Really try to push your limits – that’s why this training is called High Intensity Interval Training. So really try to push your limits and work out with high intensity!
          After the HIIT, you should finish your training because the risk of injury is increased after such an exertion. That’s why it makes the most sense to do it at the end of the training and then continue with a cool down!
          All the best and have a good HIIT!

  3. Gauthier - 1. Januar 2018 Antworten

    Ok thanks a lot! happy new year!

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