HIIT??

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  • dcmat
    dcmat Posts: 1,723 Member
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    *bump*
  • ange44
    ange44 Posts: 6
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    I'm guessing it could stand for high intensity interval training, but I could be way off the mark..............
  • cassondraragan
    cassondraragan Posts: 233 Member
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    Below is one that I got in another forum post. The High Intensity/Sprint can be anything... doesn't necessarily have to be running. If you're on a spin bike it would be like working at your peak for the 15 sec or whatever. Point is you should be gasping for air after the sprint, and recover during the "jog". I've also tried the Turbo Fire HIIT workout this week and REALLY like it. I've done it twice... you get a serious sweat on by about 5 minutes in. :) Also, if you Google HIIT you'll get a lot of websites... and there are Apps for your phone to help you time your workouts.

    Anyway, below is what i found in another post.

    HIIT Workout (=45 minutes, before cooldown/stretch) Begin with a warm up for 2 minutes.
    The first phase

    The first part of the workout is short interval HIIT with a long recovery ratio.
    For these intervals, you sprint 15 seconds and recover (jog) for 45 seconds.

    Perform 8 sets of this type of HIIT for a total workout of 8 minutes.

    The second phase25 minutes of steady state cardio (light paced jog)
    This provides an active recovery for your muscles.

    The final phase
    Is performing long interval HIIT with short recovery periods.
    This will fully deplete your body of glycogen allowing for a greater after-burn effect and fat burning once your workout is complete. For these intervals, 1 minute sprint with 1 minute of jogging.
    (The sprint intervals for this portion are not as intense as the first phase, by necessity as your muscles will be slightly tired.) Perform 5 sets of this type of HIIT for a total workout of 10 minutes.

    So there you have a 45 minute HIIT workout that I believe is the best cardio for weight loss.This routine should allow you to burn belly fat fast no matter how close or far you are from your ideal weight.

    Awesome! I'm so excited about trying this!!
  • warmachinejt
    warmachinejt Posts: 2,167 Member
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    sprint as if you get caught you will die... (shouldn't be longer than 1 min at the most) then rest for no more than 3 mins
    you shouldn't do this for more than 20-30 mins tops
  • adriana_hackney
    adriana_hackney Posts: 232 Member
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    I don't know that it's magical...lol...but it is SO fun and if what they say is true, then it has quite a few good benefits. I've been doing it for about a week on my elliptical. In that week I have lost 3 inches total. Good luck with it :))
  • itsuki
    itsuki Posts: 520 Member
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    For the high intensity part... in lieu of speed, can you do a big increase in resistance instead (if you were doing something like an elliptical, say)?
  • billtonkin
    billtonkin Posts: 109
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    i wanna start lifting heavy weights to but don't know where to start! lol

    New Rules of Weightlifting for Women. I know several women who have read this book and they love it.
  • adriana_hackney
    adriana_hackney Posts: 232 Member
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    i might try this on the bikes tonight then.

    so something like 30 seconds as fast as i can, then 60 seconds slowly and keep repeating?

    You can do the intervals any way you like. I do 30/30. You can do 30/45, 30/60 or even 45/60. It's all up to you. I hear that it's great to do on a bike.
  • Abells
    Abells Posts: 756 Member
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    HIIT - is High intensity interval training. You can use weights for this as we do in Crossfit which is a 45 min circuit. Yes it is HIIT at 45 minutes. WE do TABATA sometimes. If you go on any crossfit gym's website you can view their workouts and use them at home if you have some of the equipment, Mainly kettlebells and boxes for jumps.

    A lot of people on here are describing TABATA. You can do sprints for TABATA. 20 seconds all out sprint followed by 10 second walk or rest. 8-10 rounds. Really short.

    http://www.tabataprotocol.com/
  • Abells
    Abells Posts: 756 Member
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    For the high intensity part... in lieu of speed, can you do a big increase in resistance instead (if you were doing something like an elliptical, say)?

    unfortunately no. the high intensity is meant to get your heart rate way up. If you do a big resistance you will be at slower more aerobic rate.
  • Annafly3
    Annafly3 Posts: 63
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    bump
  • dinosnopro
    dinosnopro Posts: 2,179 Member
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    i wanna start lifting heavy weights to but don't know where to start! lol


    http://startingstrength.com/

    new rules of lifting for women ( book )

    http://stronglifts.com/
  • My1985Freckles
    My1985Freckles Posts: 1,039 Member
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    I do HIIT on the treadmill and on the elliptical. On the elliptical I do 90 second warm-up, 30 second max, 90 seconds, 30 seconds max... The 90 seconds does NOT get my heart rate all the way back down on the elliptical. It's (I'm 26) upper 170's into 180's during my max and doesn't drop below 160's during my recovery. I think the longest I made it doing intervals on the elliptical was 14 mins (7 intervals) then I just go normal for the rest of my workout, or sometimes to 20 minutes and then I throw in a few more intervals with longer recoverys lol

    On the treadmill, I do 0.15 mile warm-up at 3.5mphish, then run for 0.15 mile around 6mph, repeat. I don't know the time aspect of these intervals, but my heart rate goes from 170's down to 140's before I repeat. I do that for 2 miles and then I cool down. I've been getting the 2 miles in in under 30 minutes so I usually end up with a 33-35 minute workout that way.

    OR, If I am on my treadmill at home, I watch tv while I walk. I walk during the show and try to jog/run during the commercials. :-)

    I do cardio at least 4 times a week, and try to get my lifting in twice a week.
  • mmapags
    mmapags Posts: 8,934 Member
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    http://www.myfitnesspal.com/topics/show/518319-hiit-cardio-explained-a-great-way-to-run

    A great thread that covers a lot of good info on HIIT. I do Peak 8 (you can google it). Takes 20 minutes. Not recomended for more that 2X per week as your nervous system needs a certain amount of recovery time. It has dramatically increased my VO2 max capacity for running, biking and other steady state cardio or sports. It is a great training tool in an overall program. I also strength train 2x to 3x per week.
  • billtonkin
    billtonkin Posts: 109
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    HIIT - is High intensity interval training. You can use weights for this as we do in Crossfit which is a 45 min circuit. Yes it is HIIT at 45 minutes. WE do TABATA sometimes. If you go on any crossfit gym's website you can view their workouts and use them at home if you have some of the equipment, Mainly kettlebells and boxes for jumps.

    A lot of people on here are describing TABATA. You can do sprints for TABATA. 20 seconds all out sprint followed by 10 second walk or rest. 8-10 rounds. Really short.

    http://www.tabataprotocol.com/

    Nah, that's just a smaller version of HIIT. HIIT has been around for a long time. The first time I heard of it was in a 1998 article in Muscle Media Magazine.
  • krnlcsf
    krnlcsf Posts: 310
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    HIIT is supposed to be a short intense workout. High intensity interval training. So, from what I've learned it seems that 45 minutes would be too long, you probably only need about 20 min. Bascially you are supposed to be doing the intense part so intense that you wouldn't be able to do it that long. You do bursts of cardio for a short period of time then rest and repeat. So, say you were on a treadmill...you'd run as fast as you possibly could for 30-60 seconds, then walk for 60-90 secs and repeat for 15-30 minutes, depending on your level of fitness.

    if you read my post the HIIT is broken up with a 25min steady state cardio in the middle... that's what makes it 45 min. So it's not actually 45 straight minutes of HIIT... :) I got it from another post on here somewhere... i haven't tried it yet because i don't usually have 45 minutes to workout.

    But if you want to do straight HIIT and get'er done... the 30 min HIIT on Turbo Fire is great. Its got a warm up and cool down, so I believe the actual HIIT is about 22 straight minutes. Sweaty sweaty sweaty!!!
  • kerrydykas
    kerrydykas Posts: 11
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    OMG Shaun T was my dance teacher in 2000! Not even joking, small town New Jersey! I can tell you he is in amazing physical shape. I would do this, but I am actually afraid of how hard it could be!
  • Abells
    Abells Posts: 756 Member
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    HIIT - is High intensity interval training. You can use weights for this as we do in Crossfit which is a 45 min circuit. Yes it is HIIT at 45 minutes. WE do TABATA sometimes. If you go on any crossfit gym's website you can view their workouts and use them at home if you have some of the equipment, Mainly kettlebells and boxes for jumps.

    A lot of people on here are describing TABATA. You can do sprints for TABATA. 20 seconds all out sprint followed by 10 second walk or rest. 8-10 rounds. Really short.

    http://www.tabataprotocol.com/

    no im not saying that this is what it is -- i'm saying its the version I do as a suggestion :)

    Nah, that's just a smaller version of HIIT. HIIT has been around for a long time. The first time I heard of it was in a 1998 article in Muscle Media Magazine.
  • mandylooo
    mandylooo Posts: 456 Member
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    HIIT - is High intensity interval training. You can use weights for this as we do in Crossfit which is a 45 min circuit. Yes it is HIIT at 45 minutes. WE do TABATA sometimes. If you go on any crossfit gym's website you can view their workouts and use them at home if you have some of the equipment, Mainly kettlebells and boxes for jumps.

    A lot of people on here are describing TABATA. You can do sprints for TABATA. 20 seconds all out sprint followed by 10 second walk or rest. 8-10 rounds. Really short.

    http://www.tabataprotocol.com/


    Nah, that's just a smaller version of HIIT. HIIT has been around for a long time. The first time I heard of it was in a 1998 article in Muscle Media Magazine.

    I think the difference is with HIIT, the rest is longer than the intense exercise and with TABATA the high intensity interval is longer than the rest.

    This method of training has been around for a long time, tho' the science of it does appear to have progressed. When I was a kid, we just used to call it interval training. We'd sprint 150m, then jog 150m etc.
  • My1985Freckles
    My1985Freckles Posts: 1,039 Member
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    Before the thread derails into a fight over TABATA and HIIT....

    If you can do 45 minutes that is Fabulous, but OP is brand new to this. It probably would be best if OP starts with a smaller time period (20 minutes or so) and gradually works up to longer periods.

    I've been doing HIIT semi-regularly for a few months and sometimes I still can't make it to 20 minutes. So, OP do what you can do for now and always try to improve. If you can only make it 5 minutes right now, that is still awesome!

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