Share your HIIT workouts

30 seconds sprint, 30 seconds recovery. Repeat

Check out the daily hiit website for ideas.

Google HIIT workouts and you'll find a ton online. I've got a few favorites from places like Pinterest, Treadmill Shredmill, Fitsugar, etc...there are an insane amount of them out there. Have fun! I love HIIT workouts:)

Lately I've been doing a hill program on the elliptial and I do 1 minute as fast and hard as I can then 1 minute more relaxed. I do it for 30 minutes and burn loads more calories (according to my hrm) than I normally would in those 30 minutes.

Thanks all. Most social networking and fitness related sites are blocked at work, which is why I was requesting specifics. I will check some of these suggestions out at home later.

I have always done some interval training on my treadmill, but I'm not sure if it would qualify as HIIT. When you all say "fast", how fast are we talking? Do you do them on the treadmill? I am afraid to go TOO fast on the treadmill because if I bonk, I could seriously get hurt. I find running on the treadmill any faster than 7.5 MPH to be very hard. Not from a cardio standpoint, but from a "holy crap, I am going to fall off of this thing" standpoint.

Run outside?

My recovery time is at a moderate walk (3.5mph) and my max run (very had for me physically - like barely can hang on for 60 seconds) is 8.0mph. Everyone is different.

Lately I've been doing a hill program on the elliptial and I do 1 minute as fast and hard as I can then 1 minute more relaxed. I do it for 30 minutes and burn loads more calories (according to my hrm) than I normally would in those 30 minutes.

thats intervals. not hiit.

Ummm what do you think that the second I stands for dude.... :huh:

If your high intensity portion last more than 30 sec, then it's not truly high intensity. Think that a lion or tiger is chasing you and you have to out run it.

If your high intensity portion last more than 30 sec, then it's not truly high intensity. Think that a lion or tiger is chasing you and you have to out run it.

I have seen HIIT workouts that have it at 60 seconds hard 120 seconds low...

http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/

check out the link, last paragraph even has elliptical as an example HIIT workout.

You can do HIIT on a variety of machines (treadmill, elliptical, bike) or do you have a jump rope? 30 seconds on (as fast as you can go), 30 seconds off (easy) for 20 min is typical. Or just start however you feel comfortable, maybe 15 seconds on, 45 seconds off, making sure your heart rate lowers during the "off" time.

I do my HIIT on the elliptical. 2 minute intervals (1:30 rest light or moderate effort and 30 sec of all out) repeat 14-16 times. Last between 28-32 mins

If your high intensity portion last more than 30 sec, then it's not truly high intensity. Think that a lion or tiger is chasing you and you have to out run it.

I have seen HIIT workouts that have it at 60 seconds hard 120 seconds low...

http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/

check out the link, last paragraph even has elliptical as an example HIIT workout.

The hard portion should be all out. If someone goes all out for 1 min then they are not really going all out. Not even a world class sprinter can run as hard or as fast as they can for 1 min. The hard portions of HIIT is not just going harder of faster than usual.

From what i have read, you dont go 100% for the 30 seconds or 60 seconds, its just supposed to be intense. At most 85% of your maximum heart rate.

For the record, im not fighting, nor want to argue... just looking for clarity. If im wrong, I would like to know.

HIIT can be any intervals you want, at max intensity.

Tabata HIIT - one of the first people to develop the strategy goes like this:

(using a percieved rate of exertion from 1-10, where 1 is lying on the couch, 10 is red-faced, can't breathe, can't talk, can't go one minute more at that intensity) So for most people a 4-5 would be an easy jog where you can still have a conversation with the guy next to you and a 8-9 would be all-out sprint pace, cannot talk, heart rate is ABOVE target. A 6-7 would be fast, heart at least at top range of target, you can talk, but you don't want to.

For 8 minutes, do 20 seconds at 8-9, 10 seconds at 4-5, repeat 15 times, then do 30 seconds at 8-9, then do 2-3 for 1 minute to recover, and take in water.

Repeat the 9 minute total sequence at least once, and doing 3-4 total 9 minute sequences is a killer, but great exercise. Each sequence, you want to keep the same speeds as in the first sequence, but you should expect to be more tired each one and have your heart rate higher each one as you never give it a chance to fully recover.

The main point of HIIT is to improve your ANAEROBIC system, so heart rate needs to be outside of target. If you use a HRM it is easiest, but can also use rate of perceived exertion like I explained above.

I find this difficult to do on a treadmill unless it is a very nice, expensive gym model that changes speeds quickly. And outside it is difficult to be precise on the timing because you can't safely stare at your watch while running, so I do it on a spin bike.

Hope this helps anyone looking for a new method of HIIT - I use this a lot, and it burns major calories, plus is great for your heart & lungs, but be prepared to be so hungry you would eat a horse after.

I just started adding in HIIT in place of jogging in hopes to increase my agility for indoor soccer This is what im working with right now:

5 min warm up walk 4mph
8 one min sprints @ 10mph w/ one min walks in between @ 4mph
5 min cool down @ 4mph and 4 incline

On my sprints it takes about 20 secs for the treadmill to catch up to 10mph from 4mph so I'm only going all out for 30-40 secs. 10mph is also the highest the treadmill I use goes. Do they make ones that go faster? One mis step @ 10mph and im toast...