How to construct a HIIT workout?

Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.


Then take time to stretch properly and you are ready to begin.


Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).

Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.


20-30 miin

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Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.


Then take time to stretch properly and you are ready to begin.


Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).

Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.


20-30 miin

That..sounds like death.

It is very challenging if done properly. You can alter the work:rest ratios to make it easier (I normally do 20 second sprint 40 second rest for 10 minutes). The important thing is maximum effort for the work period.

Here's one; bodyweight only, you can do it at home:

http://www.youtube.com/watch?feature=player_embedded&v=NGhZUc00YhE

This will flatten you.

^^ True Story

A true HIIT workout is 15-20 minutes TOPS. 30 minutes would not be manageable.

some experts (such as mike boyle) will advise high exertion, then rest.. versus slow walk, etc..

Here is example of a HIT workout i do when on the road, if the hotel only has treadmills.
2 minute warmup walk at 3.5 mph.
I then jump off.. standing on the side rails of the treadmill.. increase speed to 6 mph
70 second run@ 6mph
jump off.
rest 30 sec, while increasing to 7 mph..
60 seconds at 7mph- then rest
50 seconds at 8mph- then rest
40 at 9mph- then rest
30 and 10mph- then rest
20 at 11 mph- then rest
20 at 12mph. - then rest
20 at 11- then rest
30 at 10- then rest
40 at 9- then rest
50 at 8.. at this point 8mph will feel slow after the higher speed sprints.
after this is complete. I shower, and go to the lobby bar for a well deserved cold beer. lol

NOTES:
1) these are the speeds I am comfortable with, adjust for speeds you are comfortable with.
2) I strive for 30 seconds rest. but at the highest speeds I might need 40 seconds before i feel recovered.
3) I have also done 8mph workouts.. on for 30 off for 30 seconds. 10 rounds.
4) adjust your work rest intervals based on your fitness level.. you might start at 20 on/40 off. and get up 2:1 ratio if very fit.
5) one mode for timing is bpm recovery threshold.. you monitor your HR and start again after a 30 or 40 bpm recovery.
6) you can also incorporate this for lifting or body weight exercises. the important point is that you need to have an actual program so that you are not hitting the same body part back to back.. In other words, you can do back, then jump pretty quickly to chest and then to legs as you are not using the same muscles on two consecutive movements.

Here's one; bodyweight only, you can do it at home:

http://www.youtube.com/watch?feature=player_embedded&v=NGhZUc00YhE

This will flatten you.

Fitness Blender on Youtube.. I'm about to fire up one fo their workouts right now. They DO kick your butt!

Fitness Blender on Youtube.. I'm about to fire up one fo their workouts right now. They DO kick your butt!
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I do these...they are EFFECTIVE believe me!

A true HIIT workout is 15-20 minutes TOPS. 30 minutes would not be manageable.

Agreed. If your doing it right, you shouldn't be able to do it this long. If you can do 30 mins, then you need to being pushing harder during your sprints.

That YouTube link looks great.

What I've done on the elliptical is take a 45-50 min. playlist and workout to the songs. So I'll warm up for 5 min. Then work hard for three songs, take it easy for about 2 min. of the next song and then start working back up my intensity before the next song starts. Typically what happens is that when a song starts, I'm working up to my anaerobic level, hang out there for as long as I can and then by the time the next song hits, I've lower my heart rate somewhat, just so I'm not dying, and then work back up again, for a total of three times for that three-song set. The music really helps me stay motivated when I don't have an instructor reminding me to keep at it.

bump

some experts (such as mike boyle) will advise high exertion, then rest.. versus slow walk, etc..

Here is example of a HIT workout i do when on the road, if the hotel only has treadmills.
2 minute warmup walk at 3.5 mph.
I then jump off.. standing on the side rails of the treadmill.. increase speed to 6 mph
70 second run@ 6mph
jump off.
rest 30 sec, while increasing to 7 mph..
60 seconds at 7mph- then rest
50 seconds at 8mph- then rest
40 at 9mph- then rest
30 and 10mph- then rest
20 at 11 mph- then rest
20 at 12mph. - then rest
20 at 11- then rest
30 at 10- then rest
40 at 9- then rest
50 at 8.. at this point 8mph will feel slow after the higher speed sprints.
after this is complete. I shower, and go to the lobby bar for a well deserved cold beer. lol

NOTES:
1) these are the speeds I am comfortable with, adjust for speeds you are comfortable with.
2) I strive for 30 seconds rest. but at the highest speeds I might need 40 seconds before i feel recovered.
3) I have also done 8mph workouts.. on for 30 off for 30 seconds. 10 rounds.
4) adjust your work rest intervals based on your fitness level.. you might start at 20 on/40 off. and get up 2:1 ratio if very fit.
5) one mode for timing is bpm recovery threshold.. you monitor your HR and start again after a 30 or 40 bpm recovery.
6) you can also incorporate this for lifting or body weight exercises. the important point is that you need to have an actual program so that you are not hitting the same body part back to back.. In other words, you can do back, then jump pretty quickly to chest and then to legs as you are not using the same muscles on two consecutive movements.

this is a 20-30second 100m time. this is VERY slow. Like what preteen children can run. And on a tredmil no less where they do a lot of the running for you.

I suppose this could be considered hit, bit it is NOT hiit. You need to actually sprint and challenge the body for hiit. A fast jog does not do that...

bump

this is a 20-30second 100m time. this is VERY slow. Like what preteen children can run. And on a tredmil no less where they do a lot of the running for you.

I suppose this could be considered hit, bit it is NOT hiit. You need to actually sprint and challenge the body for hiit. A fast jog does not do that...

A) if you feel 12 miles an hour is slow, then you are certainly faster than I am.
b) 12mph is the max on the treadmills I have tried.
c) I noted I only do that particular workout when in a hotel with very limited equipment. when you travel for business, you sometimes have to make do.
d) yes.. if I had a track available, and it was daytime and the weather was acceptable.. i could do faster for a sprint but the net effect for the workout described is high intensity. it certainly is for me, and if you dont think it would challenge you then I bow to your awesomeness.