Ways of doing HIIT in a gym?

Slumza

First off Im confuse about HIIT training is it a certain exercise you have to do or is it speeded up cardio? For example running for 6 mph on a treadmill for 10 min rather than walking 3 mph on a treadmill for 30 min.

phjorg1

Hiit is active portion of exercise at 170% vo2max and rest portion at low intensity. The time of the splits can vary. But 20 seconds active 40 seconds recovery is normally good.

mamacoates

It sounds like you might be confusing HIIT and Cross Fit training. HIIT = High Intensity Interval Training. Key word is Interval. HIIT is a type of cardiovascular training that combines multiple spurts of "sprint" activity alternated with "recovery" activity. The usual ratio is 2:1. So if you are running on a treadmill, after your warm up, you would sprint for 30 seconds then jog at a comfortable pace for 1 minute. Repeat the cycle until you have completed your workout. You can use the HIIT concept/format for just about any type of activity from jogging and biking to swimming, and even weight training or body weight circuits. Check out this article for more good info: http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/

Crossfit Training is a commercial concept that is picking up quite a bit of momentum and I am starting to even see "Crossfit Competitions" popping up in the same manner as running events and other types of athletic competitions. Crossfit combines a specific series of exercises (weight lifting moves and/or body weight exercises) with cardio conditioning. The idea is that you complete the pre-determined series in as short a time as possible. Each Crossfit Event could be a different combination of exercise, but always quite intense. NOT a beginner's workout.

Hope this helps answer your questions.

grantdumas7

Don't confuse interval training with HIIT. Interval would be 2-3 min at an easy/comfortable level and 1-2 min at a moderate level. The high intensity portion of HIIT would be all out for 15-20 seconds. A treadmill or elliptical is not ideal for this. The track or a stationary bike would be your best bet.

BarbaraCarr1981

How many sets of HIIT should be done when just starting out? Say for on a track and sprinting. I was thinking like a 5 min brisk walk to warmup, then sprint for 15seconds and jog for 45 sec and repeat this 8 times. Then cool down with 5 min of walking. Thoughts?

grantdumas7

How many sets of HIIT should be done when just starting out? Say for on a track and sprinting. I was thinking like a 5 min brisk walk to warmup, then sprint for 15seconds and jog for 45 sec and repeat this 8 times. Then cool down with 5 min of walking. Thoughts?

That would work. In fact if this is your first time doing HIIT you may want to reduce it from 8 to 4 times.

BarbaraCarr1981

How many sets of HIIT should be done when just starting out? Say for on a track and sprinting. I was thinking like a 5 min brisk walk to warmup, then sprint for 15seconds and jog for 45 sec and repeat this 8 times. Then cool down with 5 min of walking. Thoughts?

That would work. In fact if this is your first time doing HIIT you may want to reduce it from 8 to 4 times.

Hmmm, and thats enough cardio/exercise for one day? really?

grantdumas7

How many sets of HIIT should be done when just starting out? Say for on a track and sprinting. I was thinking like a 5 min brisk walk to warmup, then sprint for 15seconds and jog for 45 sec and repeat this 8 times. Then cool down with 5 min of walking. Thoughts?

That would work. In fact if this is your first time doing HIIT you may want to reduce it from 8 to 4 times.

Hmmm, and thats enough cardio/exercise for one day? really?

It may be. If after 4 you feel you can do more, then do more.

SameMe_JustLess

The key for the 15-20 seconds is ALL OUT!! Sprints are good and I have used a row machine as well.