Can someone give me examples of HIIT training?

ouandi

I'm trying to burn 6-8% bodyfat without burning my hard earned muscle mass away. Can someone give me an example of HIIT training? I know it's interval training but I've never actually seen a workout for it.

I did a straight hour of kickboxing yesterday and all the jumping around for that long gave me the biggest headache and I felt drained all day (which happens EVERY time I do high intensity cardio for that long). I think short bursts of high intensity would suit me much better.

Thanks!

kdiamond

I do 20 minutes on the treadmill a couple of times a week.

2 min @ 4.0 (fast walking)
1 min @ 6.5 (medium jog)
30 seconds @ 8.5 (fast run/sprint)
1.5 min recover @ 4.0 walk
Repeat until you get to 20 minutes

Microfiber_wechange

The Hiit I do is on the turbofire DVD

DarcieC2389

I do a HIIT workout on the treadmill where there are intervals of slower speed when heart rate slows down and high intensity intervals where you are almost out of breath and unable to carry a conversation. Because the workout is more strenuous, you get more out of a workout in shorter time. Thirty minutes max as compared to a steady cardio workout. Could do HIIT on a exercise bike or elliptical also.

wolfi622

I do a HIIT workout on the treadmill where there are intervals of slower speed when heart rate slows down and high intensity intervals where you are almost out of breath and unable to carry a conversation. Because the workout is more strenuous, you get more out of a workout in shorter time. Thirty minutes max as compared to a steady cardio workout. Could do HIIT on a exercise bike or elliptical also.

I do HIIT on both an elliptical and a stationary bike. It works well on both. 30 Minutes at a time.

_SpeshK_

A lot of exercise vids are leaning towards HIIT nowadays. Jillian Michaels' 30 Day Shred and Ripped in 30 are 20 minutes long each, and they are HIIT. They have 3 minutes of strength, 2 minutes cardio, 1 minute of abs, repeat 2 more times. They're intense!