Help with HIIT Routine

derek2680
derek2680 Posts: 48 Member
in Fitness and Exercise
I am starting a "Shredder Fat Loss" workout today that says it uses HIIT (high intensity interval training). So, today I have to do 6 sets of 6-8 reps on bench, 6 sets of 6-8 reps bent over row, 6 sets or 8-10 barbell step ups, 3 sets of 1 min high knees, 9 sets of 15 mountain climbers, 9 sets of 10 pushups, 6 sets 8-10 reverse grip lat pull down, 6 sets of exercise ball knee pull in, and 6 sets of 12 tricep dips. Wow as I am typing this it sounds like alot for my first time doing this routine haha. Maybe I should cut it in half for the first day........ My question is how much weight should I be using during the lifting portion? Should it be to the point where I am struggling for the last 2 reps on every set? Or should it be something I know I can finish the set, but it is not a piece of cake? Thanks in advance.:smile:

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    I think, if it was me, I'd figure out my 10 rep max and use that. If it seems too easy, go up by 2-5%. I'd try to increase it each week, too.
  • derek2680
    derek2680 Posts: 48 Member
    That is about what I was figuring, but I always have a hard time when doing that many sets. My 10 rep max on my first few sets is usually much more than my 10 rep max on the last two sets. My muscles are just so tired haha. I guess I could use today as a trial to figure out my weights for each exercise.
  • mperez57
    mperez57 Posts: 7 Member
    During HIIT training your looking for ultimate muscle fatigue and calorie burn so weight should start heavier and gradually decrease as you fatigue. Each Cycle should be a maximal bout, so play with moderate weight, like ^^^ she suggested start with a 10-12 rep max and adjust according. Every two weeks or so try to increase weight by 5-10%. If you fail to increase go back to original weight and try again next time. You will find a good balance as long as your diet supports it.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    Pretty good advice here.

    Will just add one comment to this:
    My question is how much weight should I be using during the lifting portion? Should it be to the point where I am struggling for the last 2 reps on every set?
    I want to just offer another perspective than the descriptive "struggling" ... if your'e struggling for the last 2 reps, then try to have a spotter. Otherwise, I think it's better to think of it as the last two reps are noticeably more challenging than the first two reps. To me, "struggling" reminds me of what I was doing when MFPer zachgtraining was training me on high weight/low rep exercises. Heh!

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