My awesome HIIT workout routine

Domchod

I'd like to share my High Intensity Interval Training (HIIT) routine, which I do about 3 times per week. I found it on youtube: https://www.youtube.com/watch?v=cZnsLVArIt8&index=1&list=PLQw2RVJ0L4tML3Mj5tODujrwsqiVpYIgP

It consists of 4 exercises: flutter kick squat, high knees, burpees, jumping jacks.

Start of with a warm up, then move on to the following:

-60 seconds flutter kick squat
-no rest
-60 seconds high knees
-no rest
-60 seconds burpees
-no rest
-60 seconds jumping jacks
-20 seconds rest

This counts as one whole set. For the next set, do each of the exercises for 50 seconds (again, no rest in between and then 20 seconds after the whole set) and each time you do another set, drop it by 10 seconds.

For the final set, you will only do each exercise for 10 seconds so really squeeze and try as hard as you can.

I really recommend this workout, it only takes about 15 minutes (use youtube video for timing)
and it really wears you out.

Not sure how many calories it burns, but my guess is about 250 kcal when you do the workout and because it's HIIT and adds some muscle resistance like squatting, I will continue to burn more calories even when you're done with the routine.

GOOD LUCK

amandarunning

I like it...I think...looks flipping tough!

noclady1995

Thanks!! I'll probably do this as my HIIT workout for tonight! Looks good!

amandarunning

I did it - tough but good fun!!

Mr_Knight

Domchod wrote: »

Not sure how many calories it burns, but my guess is about 250 kcal...

Nowhere near that. Somewhere in the 75 cal range, for a normal sized person. Half that, if they can't run 5k.

No_Finish_Line

idk what flutter kick squats are but they sound tough

amandarunning

No_Finish_Line wrote: »

idk what flutter kick squats are but they sound tough

Kind of two small split lunges to a squat. They demonstrate on the video which is useful.

I'd be surprised if it wasn't 10 cals per minute so 170 or so...

knitapeace

I do Fitness Blender videos all the time and for 6 months or so I was wearing a BodyMedia Fit armband and getting fairly accurate calorie burns from it (based on my rate of weight loss). At about 170 lbs, 5'10" and female, I almost always hit right in the center of the projected calorie burn that the Fitness Blender team estimates for each video. So for this workout I'd probably burn around 250, depending of course on if I was going all out or holding back.

Domchod

Nowhere near that. Somewhere in the 75 cal range, for a normal sized person. Half that, if they can't run 5k.
[/quote]

Oh okay, thanks for letting me know. I don't really know how to tell how many cals are burned during any workout, so I estimated according to how intense I was.

AJ_G

Sorry to burst your bubble, but that's not an HIIT workout, that's just circuit training...

kcjchang

It hiit (small caps) not HIIT (all caps). Interval, yes. High intensity, maybe but matching the target intensity range in which the term was coined for, unlikely. Training, definitely.

zeinmr

It all depends of the fitness levell of the person. More fit then less HIIT

kcjchang

Although training can maximize one's VO2Max as it's largely controlled by genetics. Most people are confused with percentage of VO2Max one can sustain work for a certain duration (an indication of one's competitiveness) verse hitting (and exceeding that ceiling depending on the regimen) which HIIT calls for. It common for untrained to be several percentage points (say 20-30%) from their genetic max but while doing HIIT you are still targeting that current VO2Max level, not just a tough workout. The routine does not necessary define HIIT, it is the intensity and the routine in terms of sustained intensity. Dumbing it down is not necessary.

Domchod

kcjchang wrote: »

It hiit (small caps) not HIIT (all caps). Interval, yes. High intensity, maybe but matching the target intensity range in which the term was coined for, unlikely. Training, definitely.

Could you maybe send me a link of an actual HIIT workout then? I'd like to do the hardest one I can.

kcjchang

Here is link to set your target zones: http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.

Your HIIT sessions should be at Zone 5a or above for LTHR or at or above Zone 5 for FTP. Keep in mind that if you are using HRM, the intervals will be over by the time your heart rate catches up. Basically HRM is useless to gauge HIIT workouts. However, you can train longer sessions to get an ideal (rate of perceived exertion) what the intensity level should feel like (but not a good ideal for most) or identify your VO2Max by lab testing. Cycling is the easiest because of the availability of power meters. There's noise that folks are working on a runner version but probably be a few years before launch.

Peter Coe & Tabata regimen is the probably the gold standard with Gibala & Timmons regimen tailored for less trained subjects. Here is the reference for Coe & Tabata from wiki, https://en.wikipedia.org/wiki/High-intensity_interval_training. Contrary to noise, I believe only certain exercises are suited for this type of training.

Coe, Sebastian (2013). Running My Life. Hodder. pp. 38, 39. ISBN 978-1-444-73253-5

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". Medicine & Science in Sports & Exercise 28 (10): 1327–30. doi:10.1097/00005768-199610000-00018. PMID 8897392

FINALLY, there is no good reason to do HIIT unless you are trying to maximize your performance (my personal biases); it is a peaking tool (e.g. increase fatigue resistance and power delivery at anaerobic/neuromuscular intensities). (Are any of the exercises you listed used in serious competition?) HIIT workout can/have the effect of pulling one's spectrum of fitness. Think of it as a continuum with neuromuscular at the end and when pulled it drags everything, BUT it is SHORT LIVED. The benefits gained dissipate in a few weeks as fatigue force one to back off thus loss fitness (peak form and possibly more).

You can always push the limiter (e.g. lactate threshold) by going at a lower intensity (they can and often are very challenging workouts with lots of calories burn). Finally there is nothing wrong with your routine, just keep the intensity high to suit your taste.

Mr_Knight

zeinmr wrote: »

It all depends of the fitness levell of the person. More fit then less HIIT

Other way around.

Until you're pretty fit, you can't really do HIIT.

Domchod

kcjchang wrote: »

FINALLY, there is no good reason to do HIIT unless you are trying to maximize your performance (my personal biases); it is a peaking tool (e.g. increase fatigue resistance and power delivery at anaerobic/neuromuscular intensities). quote]

I don't know a whole lot about this myself, but from pretty much all sources I read into, I found that lower intensity longer workouts burn muscles as well as calories. I am quite skinny and I'm trying to build muscle (and lose just a little more body fat so my lower abs become more defined), so I though that HIIT would be the way to go.

Mr_Knight

Domchod wrote: »

I don't know a whole lot about this myself, but from pretty much all sources I read into, I found that lower intensity longer workouts burn muscles as well as calories.

Unless you're talking about big caloric deficits, poor protein intake and 4 hour runs...no.