8 Reasons to do High Intensity Interval Training (HIIT)

jadedone

Here are a few reminders why HIIT works!
http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit

1. Efficient workout
2. Increased Fat Burn
3. Improves Heart Health
4. Doesn't require equipment
5. Encourages weight loss, while retaining muscle mass
6. Increases your metabolism
7. HIIT workouts can be done anywhere
8. Challenging for beginners or experts


So how often do you incorporate HIIT in your weekly workouts? For me, I do it for most of my workouts. I am working out 4X a week, and 3 of those are focused on HIIT.

bluehenjen

I used to work out with a personal trainer who was a big advocate of HIIT. I broke my leg in August and have to ease into high-impact activities but I'm hoping to get back into HIIT soon. I joined a group on Facebook that posts a new HIIT workout 6 days per week, one for people with access to a gym and one for people who work out at home with limited or no equipment.

nickiebb

Can you please give some example workouts? I'd like to try to incorporate HIIT into my workout regime. Here are some examples of exercises I like: swimming, jogging, eliptical, stationary bike.

bluehenjen

Here are some examples. You can do all of these at home, no equipment needed. If you're not sure how to perform an exercise (like a Burpee), there are examples posted on YouTube.

You can also Google "plyometrics exercises" to get some additional ideas.

Workout #1:
On the minute for 20 mins complete the following:
10 pushups
15 situps
20 squats
Your rest cycle is the time that you have left before the start of the next minute. The faster you complete the reps the longer your rest!

Workout #2:
Tabata (20 seconds of work 10 seconds of rest repeating for 4 minutes)
Complete each of the following exercises in Tabata fashion (4 mins each for a total of 16 mins):
Chair dips
Crunches
Side Lunges
Decline push-ups

Workout #3:
5 rounds for time:
5 Burpees
10 Squat jacks
15 Mountain climbers
20 Scissor kicks

Workout #4;
For time:
46 bicycle crunches
46 chair dips
46 crossfit situps
46 Spiderman pushups
46 Reverse crunches

Workout #5:
Each of the 4 exercises will be done for 50 sec followed by 10 sec rest. Complete the cycle 3 times for a total workout time of 12 mins.
Sumo Squat Knee Up
Dive Bombers
Step Up - Left leg
Step Up - Right leg

nickiebb

Thanks! I think I'll try workout #1 today! I like that I won't need equipment.

sarahgilmore

I love tabata!

I can only manage 2 1/2 minutes at the moment, but I hope to be able to do the full 4 minutes in the next couple of months.

Stephaniededeyan

HIIT is all I do with my trainer. I do no cardio at all, zero nada zilch. People are always so confused when i tell them. The two main reasons I do it is to burn fat but also to build lean body mass to increase my basal metabolic rate, meaning I will burn more calories just living on a daily basis.

My trainer deemed this important for me cause I'll never ever be one of those ppl who hit the gym 5-6 days a week, so we have to be as effective as possible. Also during midterms and finals, which is basically my life, I can't waste study time at the gym i'll be way too stressed (yes yes i know it's supposed to relieve stress, doesn't work for me). So in periods where I'm not exercising as much as usual i won't pack on the pounds at a fast rate as would be if i were a runner who just stopped running.

My trainer uses cross fit a lot as an inspiration for my workouts. I do the "girls sets" a lot. Hope you'll get some ideas.

http://library.crossfit.com/free/pdf/13_03_Benchmark_Workouts.pdf

jamielynn1981

Agreed, need to do this more!!

Vickied84

I've been doing HIIT for about a month 3x times a week and I do Tabata 2-3x a week. I love both of these and the amazing results I get from them.

JVanDam77

One of the reasons I LOVE Turbo Fire! I work harder and burn more calories. I am averaging a 2lb a week loss doing HIIT. :bigsmile:

bluehenjen

Thanks! I think I'll try workout #1 today! I like that I won't need equipment.

You're welcome! Don't get disheartened if you can't complete a workout. Even when I was working out 3 times a week with a trainer, I couldn't always complete them! I'm just getting started with HIIT again and sometimes I'm sucking wind after 40 seconds. But I'm definitely improving and I can already see the results!

Again - do what you can but don't worry if you can't do an entire workout. Push yourself but don't hurt yourself!

myltlisa24

Here are some examples. You can do all of these at home, no equipment needed. If you're not sure how to perform an exercise (like a Burpee), there are examples posted on YouTube.

You can also Google "plyometrics exercises" to get some additional ideas.

Workout #1:
On the minute for 20 mins complete the following:
10 pushups
15 situps
20 squats
Your rest cycle is the time that you have left before the start of the next minute. The faster you complete the reps the longer your rest!

Workout #2:
Tabata (20 seconds of work 10 seconds of rest repeating for 4 minutes)
Complete each of the following exercises in Tabata fashion (4 mins each for a total of 16 mins):
Chair dips
Crunches
Side Lunges
Decline push-ups

Workout #3:
5 rounds for time:
5 Burpees
10 Squat jacks
15 Mountain climbers
20 Scissor kicks

Workout #4;
For time:
46 bicycle crunches
46 chair dips
46 crossfit situps
46 Spiderman pushups
46 Reverse crunches

Workout #5:
Each of the 4 exercises will be done for 50 sec followed by 10 sec rest. Complete the cycle 3 times for a total workout time of 12 mins.
Sumo Squat Knee Up
Dive Bombers
Step Up - Left leg
Step Up - Right leg

awesome thanks for posting these, I'll try them!!

JennBona

Bump

nick1109

HIIT is all I do with my trainer. I do no cardio at all, zero nada zilch. People are always so confused when i tell them. The two main reasons I do it is to burn fat but also to build lean body mass to increase my basal metabolic rate, meaning I will burn more calories just living on a daily basis.

My trainer deemed this important for me cause I'll never ever be one of those ppl who hit the gym 5-6 days a week, so we have to be as effective as possible. Also during midterms and finals, which is basically my life, I can't waste study time at the gym i'll be way too stressed (yes yes i know it's supposed to relieve stress, doesn't work for me). So in periods where I'm not exercising as much as usual i won't pack on the pounds at a fast rate as would be if i were a runner who just stopped running.

My trainer uses cross fit a lot as an inspiration for my workouts. I do the "girls sets" a lot. Hope you'll get some ideas.

http://library.crossfit.com/free/pdf/13_03_Benchmark_Workouts.pdf

This so true. If people want to and enjoy spending hours in the gym doing steady state then fine but I like to get in there get my HIIT done and get out. I'd rather do others things than steady state cardio.

I have the same policy for my weights too. My workouts don't last more than 40 mins 3x per week. I work with maximum intensity with good form incorporating progression.

Not eating the calories is far easier than slogging for hours in the gym!

armybeauty84

Checkout bodyrock.tv they have amazing HIIT workouts that will guarentee results! That site is my workout bible


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WhitneyAnnabelle

Bump

Also, tibata? Did I even remember to spell that correctly? Screw it.

bevskiwolf

I have a question. Is CrossFit an HIIT program?

brookepenni

Thanks for the reminder! I used to do this at least once a week, but things got busy and I haven't done it for a while. Will make it a priority again!

Mompanda4

Bu

firesoforion

mp

2012x

I do turbofire, so 3/4 times a week, 3/4drills on longer cardio

stacielow

One of the reasons I LOVE Turbo Fire! I work harder and burn more calories. I am averaging a 2lb a week loss doing HIIT. :bigsmile:

I love BeachBody!! Currently moving into my 6th week of Insanity and am thinking of doing Turbo Fire when I am done! I saw changes in my body and muscle tone, in just 2 1/2 weeks of doing Insanity! It really works... Also, as a mom of 3 kids you work more efficiently in less time:happy:

jadedone

You can also just mix things up on your cardio machine, run, walk, whatever.

Do 2 minutes normal pace followed by a 1 minute sprint. Repeat this for around 12-20 minutes. As you get fitter, reduce he ratio between rest and sprinting. You can do 1:1 ratios. (Tabata is basically the reverse ratio for a really short period of time. 20 secs sprint, 10 secs rest for 4 minutes.

Natihilator

I need to do more of these for workouts

porffor

Great thread and have saved the sets posted. Thanks!

I really enjoy intervals and find I work a lot harder - I do these myself on my bike too.

bizco

Thanks for posting!

mes1119

I like to do this on the elliptical. 90 second of moderate resistance (I use 8) followed by 60 seconds of high resistance (I use 18). I repeat that for 30 min (after a 5 minute warm up).

Don't know if it is true HIIT, but I feel like I get an awesome workout from it and people always stare at me wondering why I'm sweating so much, hahaha.

jadedone

I like to do this on the elliptical. 90 second of moderate resistance (I use 8) followed by 60 seconds of high resistance (I use 18). I repeat that for 30 min (after a 5 minute warm up).

Don't know if it is true HIIT, but I feel like I get an awesome workout from it and people always stare at me wondering why I'm sweating so much, hahaha.

Yup that's it. Alternating bursts of working really hard and taking a little break.

glowbuggy

I have seem to have hit a wall w/ my walking on my treadmill. I think I will try some of these and see if it help!!! Thanks soo much for posting!!!!!!!

tuffytuffy1

Bump

knelson422

I have found that instead of running my butt off I am loving the DVD's I got - Bob Harper Inside Out Method - cardio and strength training. I sweat a ton, and it is a FULL body workout. I trained for and ran a 1/2 marathon, 15K, and 5 K last year, and my back started to bother me. I switched to these DVD workouts and my back doesn't hurt at all anymore. It is lower impact on my body, but so much more effective. I have noticed a huge difference in my arms, shoulders, and back. This kind of workout works so much better for me. Good luck!!