HIIT workout
Replies
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NatalieHarr1993 wrote: »Hi guys! I'm looking to introduce HIIT into my workout plan. Could anyone recommened a workout?
Thank you
1. Download a tabata timer app on your phone
2. At the end of your workout find a place you can sprint for 20 seconds or a cycling bike
3. Warm up at a low pace for a few minutes
4. Run/Bike the tabata interval (20s going as hard as you can, 10s casual pace to catch your breath, done 8 times for 4 minutes)
5. Cool down for a few minutes
6. Profit!1 -
OOH - Drats my post deleted - here goes again../
If you have an OrangeTheory near you - first class is free. Its basically similar to HIIT
.Example.. I go into a class of say 30 people and 1 trainer.... and get on a treadmill and listen to the coach. BAsically I may warm up and the say 2 minutes at base pace, 1 min push pace, and 30 sec all out pace (Faster than you thought you could go
and there's a device you wear to monitor your heart rate so you are at 84% and above when you are in the HIgher intensity zones. So basically some days are about hill climbing, others are about speed, and others are long base and push pace (endurance) with some all outs. Then after 25-30 minutes you switch to the weight area or rower. Maybe you do an all out row for 300 M followed buy burpees, then mabe planks or plank jacks, or squats. BAsically they demonstrate moves and there's a screen that reminds you of the proper form etc. Small classes too.
I do this about 5 days a week for 60 minutes. Sometimes I do more... sometimes less - but it's changed my fitness immensely and lost weight doing it as well. (Though weight loss was more about food and Jenny Craig than working out). MAintenance however - workouts help!!! And they help with weight loss as well. Good luck!
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HIIT training?
.... heck, I'm completely gassed just from following this thread.2 -
NorthCascades wrote: »There's a scene in Alice in Wonderland where Humpty Dumpty tells Alice that a word means whatever he intends it to mean at that moment.
I do lifting weights for HIIT. I do a set, then I rest, then I do another set, then I rest again...
Ha that's nothing, I do HIIT marathons. I run for 3.5 hours then rest for a couple months then run for 3.5 hours then rest for a couple months. The training I do in between is shorter so it's tabata.10 -
Most people would be better served by posting what their workout objective is, and seeking input about how best to achieve that objective. In this case, because people use the term "HIIT" for so many different things, we don't really know what OP is seeking.
Things have been proposed from hill sprints to calisthenics circuits. Ya think those might have different effects, at any intensity, including "HIIT"?
OP, what are your goals? Maximum calorie burn for time investment? Shortened workout time investment compared to current workout? VO2 max improvement? Improving some other dimension of athletic performance or fitness?
And what kind of workouts do you do now: What specific activities, for what length of time, and how many times a week? Will you cut back on something else to add "HIIT"? Have you been working out regularly and intensely for a long time, or are you nearer a beginner? How many times a week, and for what length of time, were you planning to spend doing "HIIT"? Did you want to do it at home, in a gym, outdoors?
I'd like to help, truly.
what are your goals? My main goal is to drop 14 lbs in the next 7 months before my wedding
Maximum calorie burn for time investment? Looking to burn between 300 -500 calories per workout
Shortened workout time investment compared to current workout? I currently do 30 min strength training & 15 min cardio (Treadmill intervals & cross trainer intervals)
VO2 Max? I've only recently introduced cardio so at the moment my VO2 max is 27.7 ML/KG/MIN
What specific activities, for what length of time, and how many times a week? I train 5 days a week (Monday: Back & Cardio, Tuesday: Chest & Cardio, Wednesday: Legs & Arms, Thursday: Shoulders & Cardio, Friday: Core & Cardio). I do a 45 min workout a day (Wednesdays are sometime 1.5 hrs as I'm training both legs & arms).
Will you cut back on something else to add "HIIT"? I am planning to substitute my 10 min cardio on the treadmill / cross trainer for HIIT
Have you been working out regularly and intensely for a long time, or are you nearer a beginner? I've been strength training for the past 7 months. I've been adding cardio the past 2 weeks.
How many times a week, and for what length of time, were you planning to spend doing "HIIT"? 3 days a week for 10 mins at the end of my workout
Did you want to do it at home, in a gym, outdoors? Gym preferably
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HIIT simply isn't a high calorie burn (despite the marketing and people who don't understand the limitations of using heart rate monitors). The rest/recovery periods drag down the average burn.
If you only have a short amount of time (or only want to spend a small amount of time...) then to maximise your burn go as hard as you can maintain for the entire duration of your time available. Beware though that is taxing and will impact your recovery. It's why people limit their maximal effort training and make it just a small part of their training plan.
Example:
Last night I did interval training with 5 min easy, 3 min hard for an hour. My average power output was 155 watts (558 net cals).
It felt reasonably hard and would impact me to a small degree if I wanted to cycle again today.
Steady state at 155 w is just an easy everyday cycling pace for me, can do that for hours with no recovery issues at all. Same duration, less effort, same calories.
If I wanted to go flat out for the whole hour my burn would be c. 210 watts (756 net cals) but that would really cause recovery issues - something to be done rarely.
In exercise there are ways to be more efficient in training but no free lunches!
For big burns you can't beat longer duration.
PS - why are you doing a body part split for your strength training? That's hugely inefficient compared to full body compound lift workouts. You could get back far more time by changing your strength training rather than your cardio.
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That’s great and all. But you also know from having been here so long that 98% of the people on here are not super fit. And are not interested in the super finite definition and nuance to the difference between HIIT and Tababa. They just want a good workout.
Misconception. Just like when people think they are doing Tabata.orionaimee wrote: »stanmann571 wrote: »I do pretty much HIIT workouts everyday and love it.
if you want to follow youtube videos, I do a lot of "team body project" and "pop sugar fitness " HIIT workouts. they are awesome.
but if you are just looking at specific moves: fast squats, knee high runs, mountain climbs/running starts, leg repeaters, Scotties, etc.
None of which is HIIT.
Honestly, what is the purpose of this kind of response? Did you have a better suggestion or did you just want to tell some one they are wrong?
Tabata is 100% effort for 4 minutes. Far and few people (even elite athletes) can do the actual Tabata protocol.
Even really fit people will do it at about 85%-95% effort........................which would then be HIIT. And I think most people who put in about 75% effort think they are doing HIIT, when they actually aren't.
So why does it matter? It's like saying "I can do the treadmill on level 15" but the reality is they can.....................IF they are hanging on the handrails. If they didn't, they may last a minute. People toss around HIIT or Tabata casually nowadays because of the TIMING/TIME USAGE and not the actual protocols themselves. And that's just people fooling themselves into thinking they are fitter than they really are. It's much better to know the actual truth.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
So your explanation really sounds like a justification for some of you to belittle others. This is why people can’t stand coming on here. You sound like someone who is trying to be helpful but really you come off sounding like the guy from above who was super helpful in smacking down someone.
Nice
Sorry, it does play a role because these people think they get the benefits of the real tabata protocol or HIIT, which in fact they don't. So yes, it does play a role. It's not much different than doing an odd cleans, or kickstarting ones metabolism, or that they'll get bulky by looking at a 10kg dumbbell or that they'll drop all the weight quickly by training in fat loss HR range. It's a myth.5 -
PS - why are you doing a body part split for your strength training? That's hugely inefficient compared to full body compound lift workouts. You could get back far more time by changing your strength training rather than your cardio.
I use the following formula for my strength training workout: Different body part each day
Compound
Compound Variation
isolation 1
isolation 2
isolation 3
Would you recommend different for burning more calories?0 -
NatalieHarr1993 wrote: »PS - why are you doing a body part split for your strength training? That's hugely inefficient compared to full body compound lift workouts. You could get back far more time by changing your strength training rather than your cardio.
I use the following formula for my strength training workout: Different body part each day
Compound
Compound Variation
isolation 1
isolation 2
isolation 3
Would you recommend different for burning more calories?
Spend less time lifting and more time spent doing cardio (which is probably double the burn rate at least).
All those isolation workouts are hugely inefficient and time consuming as well as being very small calorie burners (the real calorie burn from strength training comes from the amount of weight shifted and in isolation lifts your weights are small).
(Caveat - to me neither strength training or cardio is for calorie burns but I'm working to your agenda not mine.)1 -
NatalieHarr1993 wrote: »Spend less time lifting and more time spent doing cardio (which is probably double the burn rate at least).
All those isolation workouts are hugely inefficient and time consuming as well as being very small calorie burners (the real calorie burn from strength training comes from the amount of weight shifted and in isolation lifts your weights are small).
(Caveat - to me neither strength training or cardio is for calorie burns but I'm working to your agenda not mine.)
Thank you. I'm going to take your advise on board1 -
Treadmill or elliptical are best for any type of HIIT cardio in my opinion. Pretty much want to start with a 3-5 minute warm up, walk for 2 1/2 minutes on speed 3 then jog for 2 1/2 minutes on speed 5. Once your warm up is over, you want to try an focus on 1 to 3 minute intervals of a run jog pace. Something like run for 1 minute on speed 9 then jog for 30 seconds or a minute on speed 6. If you have to walk at any point, that's fine. Just try and make it as strenuous as possible. Do the run/jog pace for at least 20 minutes. The more you do this style of training, the better you will get with it. So if you need to walk more than jog and jog more than run, that's okay! Just push yourself. Then comes a 3-5 minute cool down, this is where you put the speed down to a power walk type speed, maybe like 4.5 to start.. Then as the minutes go by, you can put an incline on as the speed gets lower every minute till your done. This is a good way to burn more calories and make the cool down as challenging as possible.11
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GainsLevelIncreased wrote: »Treadmill or elliptical are best for any type of HIIT cardio in my opinion. Pretty much want to start with a 3-5 minute warm up, walk for 2 1/2 minutes on speed 3 then jog for 2 1/2 minutes on speed 5. Once your warm up is over, you want to try an focus on 1 to 3 minute intervals of a run jog pace. Something like run for 1 minute on speed 9 then jog for 30 seconds or a minute on speed 6. If you have to walk at any point, that's fine. Just try and make it as strenuous as possible. Do the run/jog pace for at least 20 minutes. The more you do this style of training, the better you will get with it. So if you need to walk more than jog and jog more than run, that's okay! Just push yourself. Then comes a 3-5 minute cool down, this is where you put the speed down to a power walk type speed, maybe like 4.5 to start.. Then as the minutes go by, you can put an incline on as the speed gets lower every minute till your done. This is a good way to burn more calories and make the cool down as challenging as possible.
... That's interval training. Great, but not HIIT.7 -
GainsLevelIncreased wrote: »Treadmill or elliptical are best for any type of HIIT cardio in my opinion. Pretty much want to start with a 3-5 minute warm up, walk for 2 1/2 minutes on speed 3 then jog for 2 1/2 minutes on speed 5. Once your warm up is over, you want to try an focus on 1 to 3 minute intervals of a run jog pace. Something like run for 1 minute on speed 9 then jog for 30 seconds or a minute on speed 6. If you have to walk at any point, that's fine. Just try and make it as strenuous as possible. Do the run/jog pace for at least 20 minutes. The more you do this style of training, the better you will get with it. So if you need to walk more than jog and jog more than run, that's okay! Just push yourself. Then comes a 3-5 minute cool down, this is where you put the speed down to a power walk type speed, maybe like 4.5 to start.. Then as the minutes go by, you can put an incline on as the speed gets lower every minute till your done. This is a good way to burn more calories and make the cool down as challenging as possible.
That's not HIIT bbut run/walk intervals. You can actually calculate calories relatively realistically with
0.3* weight in lbs * distance in miles for walking
0.65ish* weight in lbs * distance in miles for running.3 -
So what you're telling me is... A run which should be a sprint for 30 seconds or 1 minute, followed by a jog for 30 seconds or 1 minute... That type of pace for 20 to 30 minutes, not including the warm up nor the cool down, is not high intensity?3
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GainsLevelIncreased wrote: »So what you're telling me is... A run which should be a sprint for 30 seconds or 1 minute, followed by a jog for 30 seconds or 1 minute... That type of pace for 20 to 30 minutes, not including the warm up nor the cool down, is not high intensity?
No.2 -
Lol4
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GainsLevelIncreased wrote: »Lol
Not sure what you think is funny. Perhaps go research HIIT. If you can do your routine for 20-30 minutes straight it's not HIIT.5 -
HIIT is a technique in which you give all out 100% effort in quick, intense bursts of exercise... followed by, short sometimes more than active recovery periods. Which gets and keeps your heart rate up, and burns more fat in less time. Sounds a little like what I just explained yeah?9
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GainsLevelIncreased wrote: »HIIT is a technique in which you give all out 100% effort in quick, intense bursts of exercise... followed by, short sometimes more than active recovery periods. Which gets and keeps your heart rate up, and burns more fat in less time. Sounds a little like what I just explained yeah?
No. If you're giving 100% effort for 30-60 seconds, there is no way you'd recover enough to do it again in 30-60 seconds, and you shouldn't be able jog your recovery. You also. Wouldn't be able to it that many times.
When I do HIIT, my high intensity periods last 10-20 seconds, and I feel like I'm going to puke and/or pass out at the end of each one. My legs can barely move.3 -
GainsLevelIncreased wrote: »HIIT is a technique in which you give all out 100% effort in quick, intense bursts of exercise... followed by, short sometimes more than active recovery periods. Which gets and keeps your heart rate up, and burns more fat in less time. Sounds a little like what I just explained yeah?
No0 -
I do it 4 times a week... 130 minutes a week.. I guess I'm Superman.4
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GainsLevelIncreased wrote: »I do it 4 times a week... 130 minutes a week.. I guess I'm Superman.
No, you're just doing interval training.3 -
GainsLevelIncreased wrote: »I do it 4 times a week... 130 minutes a week.. I guess I'm Superman.
It's not hiit. Do fartleks all you like but it is what it is and it's not what it's not1 -
bendyourkneekatie wrote: »GainsLevelIncreased wrote: »I do it 4 times a week... 130 minutes a week.. I guess I'm Superman.
It's not hiit. Do fartleks all you like but it is what it is and it's not what it's not
I had to Google fartleks. I think it's my new favourite word! Haha1 -
livingleanlivingclean wrote: »bendyourkneekatie wrote: »GainsLevelIncreased wrote: »I do it 4 times a week... 130 minutes a week.. I guess I'm Superman.
It's not hiit. Do fartleks all you like but it is what it is and it's not what it's not
I had to Google fartleks. I think it's my new favourite word! Haha
It's like IKEA made up a word for running3 -
HIIT simply isn't a high calorie burn (despite the marketing and people who don't understand the limitations of using heart rate monitors). The rest/recovery periods drag down the average burn.
If you only have a short amount of time (or only want to spend a small amount of time...) then to maximise your burn go as hard as you can maintain for the entire duration of your time available. Beware though that is taxing and will impact your recovery. It's why people limit their maximal effort training and make it just a small part of their training plan.
Example:
Last night I did interval training with 5 min easy, 3 min hard for an hour. My average power output was 155 watts (558 net cals).
It felt reasonably hard and would impact me to a small degree if I wanted to cycle again today.
Steady state at 155 w is just an easy everyday cycling pace for me, can do that for hours with no recovery issues at all. Same duration, less effort, same calories.
If I wanted to go flat out for the whole hour my burn would be c. 210 watts (756 net cals) but that would really cause recovery issues - something to be done rarely.
In exercise there are ways to be more efficient in training but no free lunches!
For big burns you can't beat longer duration.
PS - why are you doing a body part split for your strength training? That's hugely inefficient compared to full body compound lift workouts. You could get back far more time by changing your strength training rather than your cardio.
Natalie, thank you for your detailed answers to my questions: They were very helpful!
I wanted to help you, but I don't think I can give you a better answer than @sijomial has given. It's really excellent.
The best thing for your goals would be to take the time it's practical for you to devote to cardio, and work steadily at an intensity you can sustain comfortably but slightly challengingly for that entire time period (and feel as if you could keep going longer). If you arrive feeling well recovered to go again the next day, that's perfect.
For something you plan to do every day (or near to it), that's the calorie burn/weight loss sweet spot!
One thing I'd expand on: It's true that working at maximum intensity, even in intervals, is exhausting, and requires more recovery for health and fitness effectiveness.
For someone whose priority is weight loss, there's another reason to avoid regular daily workouts at high intensity: When we leave a workout exhausted, that tends to carry over into the rest of our day. It's sort of a "fatigue penalty". We're more likely to drag through the rest of our regular waking hours.
The net result is that we are a little less energetic for those 14-15 other waking hours in the day, unintentionally and unconsciously change what we do in subtle ways to conserve energy, and therefore burn somewhat fewer daily life calories! (We may even sleep a little more.) In effect, we cancel out part of our workout calories through fatigue. (I've read some decent research that showed this; I'm sorry that I didn't save a link.)
These recovery and "fatigue penalty" issues are especially acute for beginners to cardio, who are not yet well-conditioned to their exercise. You're still pretty new to cardio, so likely still in this camp. (I am very impressed by your devotion and consistency with your overall workouts, though - good show! ).
In your case, any kind of "HIIT" that had a strength component, as some of the bodyweight/calisthenics routines do, would be particularly counter productive, as it would mess with the recovery for your weight training. (BTW, I'm not commenting on your weight training split, which is not my expertise.
)
I'm sorry that some other people used your thread to get in a pointless abstract argument about HIIT. Unfortunately, HIIT has been seriously misrepresented and over-sold in the pop fitness and trend-obsessed weight loss markets, so now some react to the term like a red flag to a bull, and others become True Believers who defend it (without much real exercise physiology science to back it up) because it's what all the cool kids do these days. SMH: So not helpful.
Kudos to you on your workout dedication. I'm sure you'll make some changes that sharpen up the cardio side and burn some extra calories to help with your goals. And congratulations on the upcoming wedding!
Edited: typos4 -
GainsLevelIncreased wrote: »Treadmill or elliptical are best for any type of HIIT cardio in my opinion. Pretty much want to start with a 3-5 minute warm up, walk for 2 1/2 minutes on speed 3 then jog for 2 1/2 minutes on speed 5. Once your warm up is over, you want to try an focus on 1 to 3 minute intervals of a run jog pace. Something like run for 1 minute on speed 9 then jog for 30 seconds or a minute on speed 6. If you have to walk at any point, that's fine. Just try and make it as strenuous as possible. Do the run/jog pace for at least 20 minutes. The more you do this style of training, the better you will get with it. So if you need to walk more than jog and jog more than run, that's okay! Just push yourself. Then comes a 3-5 minute cool down, this is where you put the speed down to a power walk type speed, maybe like 4.5 to start.. Then as the minutes go by, you can put an incline on as the speed gets lower every minute till your done. This is a good way to burn more calories and make the cool down as challenging as possible.
That's aerobic intervals. It's not HIIT.2 -
Natalie, thank you for your detailed answers to my questions: They were very helpful!
I wanted to help you, but I don't think I can give you a better answer than @sijomial has given. It's really excellent.
The best thing for your goals would be to take the time it's practical for you to devote to cardio, and work steadily at an intensity you can sustain comfortably but slightly challengingly for that entire time period (and feel as if you could keep going longer). If you arrive feeling well recovered to go again the next day, that's perfect.
I would also back up the comments made by @sijomial HIIT (regardless of the type) will not burn as many calories in the same time, and since the OP @NatalieHarr1993 has some weight loss as a primary concern, the HIIT will just mess with recovery and might impact the lifting days.
I can consistently burn more calories just shooting for my max pace for the given amount of time vs doing intervals of any intensity. Once you bump up output levels into the anaerobic range, you just can't do it for very long. Even at true HIIT levels, the intensity and time are factors. Tabata tested another protocol that was higher intensity and time, less intervals, and a longer rest between intervals. It didn't have the same impact, and they found that the intensity level made power output taper off sooner.3 -
GainsLevelIncreased wrote: »So what you're telling me is... A run which should be a sprint for 30 seconds or 1 minute, followed by a jog for 30 seconds or 1 minute... That type of pace for 20 to 30 minutes, not including the warm up nor the cool down, is not high intensity?
Given the time it takes for a dreadmill to speed up and slow down I'd suggest is unlikely to be HIIT.
If you want to use during intervals as a training mechanism them it's something for a track, not a dreadmill.0 -
So I've got a HITT (Or whatever you guys class it as) program from a trainer in my gym & my god its though! 20 sec treadmill decline - You've got to force the treadmill conveyor belt to maintain at 10km/h for 20 seconds on & 2 min break off. Repeat this 3 times & every 2 weeks add an extra rep on. The next exercise is the Prowler Sled 75m push - 2 min break then repeat x 3 times. Again you add 1 more rep every 2 weeks. I do this burnout after a workout & It's safe to say ITS A KILLER!1
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