Share your HIIT workouts

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Replies

  • katziz
    katziz Posts: 19 Member
    I hope it works out for me. I'll have to check out those sites.
  • healthywtb
    healthywtb Posts: 80 Member
    Thanks everyone - I am interested too!
  • sccet
    sccet Posts: 141 Member
    Running outside

    2 minute warm up
    8 sets of 15 second all out sprints followed by 45 second jog at about 9 min/mile.
    20 minute jog at about 9 min/mile
    5 sets of 1 minute all out sprints (as fast as possible) followed by 1 minute jog at about 9 min/mile.
    5 minute + cool down jog at about 9 min/mile.

    45 minutes + total.

    From here (explains the reasoning) -

    http://www.trimmedandtoned.com/a-hiit-workout-routine-to-burn-belly-fat-fast
  • OhLibra
    OhLibra Posts: 221 Member
    Bump to read later.
  • kdub67
    kdub67 Posts: 181 Member
    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.

    I had that fear factor, too...I knew cardio wise I could go fast, but the fear of falling held me back. Now I can sprint at more than 10mph (for a short time, lol!). Here's one of my favorites:

    0-5:00 jog at 5mp
    5-6:00 sprint at 8mph
    6-7:00 recover at 5mph
    repeat above sprint/recover two more times
    11-11:45 sprint at 9mph
    11:45-12:45 recover at 5mph
    repeat above sprint/recover two more times
    16:15-16:45 sprint at 10mph
    16:45-17:45 recover at 5mph
    repeat above sprint/recover two more times
    cool down for above five minutes at 3.5-4mph

    Obviously adjust your speed to suit your fitness level and fear factor level, haha! Try it out and see if you like it:)
  • mountaingirl2207
    mountaingirl2207 Posts: 181
    I do two different versions, both on the elliptical.

    90 seconds as hard as I can go, 2 minutes recovery. Resistance is usually 15/8, repeat 6 times.

    Or

    1 minute at each level from resistance 9-14, until I am on a full out exertion for the last minute, repeat 4 times.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    Sprint 40 yards
    Rest 30-60 seconds
    Repeat.

    Keep it simple.
  • phjorg
    phjorg Posts: 252 Member
    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.

    it's 170% VO2MAX is the standard definition. Or in other words, far beyond what you can possibly hope to maintain for any length of time.

    You try and hit that on a elliptical. Not going to happen straight up because there is zero chance you can move an elliptical that hard if you tried.

    edit: hell, even treadmill for that matter. most peoples all out 'sprint' is far slower than trained athletes jog. 10mph is marathon cardio pace baby!!! thats a 24second 100m sprint.. Thats in the area of what preschool children can run. By definition of what hiit is, a 24second 100m sprint is NOT going high intensity. Thats a snail pace.
  • IIISpartacusIII
    IIISpartacusIII Posts: 252 Member
    The real key to HIIT workouts is the "intensity" part. You should be duplicating the fight or flight effect so as to push yourself to near-injury, explosive, insane levels of sheer bloodthirsty, frenzied intervals. Most people have no idea how to get themselves into that state and so it "doesn't seem to work for them". For most people HIIT means "I might break a sweat sometimes". In order for it to work you should be utterly drenched in sweat with your heartbeat at about 100% - 1110% of your maximum heart rate (at least). That's what HIIT requires so it isn't as though less intensity won't do "anything" but it won't give you the anticipated effect of getting your metabolism JACKED!
  • lporter229
    lporter229 Posts: 4,907 Member
    Thanks for the great info everyone. I am learning a lot. So here's my next question...

    From what I understand, HIIT will help to increase your aerobic endurance, increase your metabolism and provide long term fat burning benefits...correct? For those of you that say you need to go all out over 100% max HR to achieve results, do you think that you see benefits that increase marginally with intensity, or is an all or nothing, you didn't get your HR up high enough so you just wasted your time kind of thing?
  • phjorg
    phjorg Posts: 252 Member
    you start where you start. don't worry about where you are near as much as trying to improve over time. if your 100% intensity is half what everyone else is, then so be it. You won't get the same benefit that they can do, so what. But keep pushing yourself and set goals to continually improve so that you'll be able to put out more and more intense workouts.

    the goal of every workout should be to improve. be it cardio, intervals, weights, whatever. You want to look like someone who is an elite athlete, then you need to train to become one. Just doing the same old same old every time is not the answer to long term goals. if it was, then mailmen doing same old cardio for 40hours a week would be the fittest looking people on the planet.
  • sccet
    sccet Posts: 141 Member
    you start where you start. don't worry about where you are near as much as trying to improve over time. if your 100% intensity is half what everyone else is, then so be it. You won't get the same benefit that they can do, so what. But keep pushing yourself and set goals to continually improve so that you'll be able to put out more and more intense workouts.

    This, which is why your pace does not matter, snails' or otherwise. What matters is YOUR VO2 max, which is a function of (among other things) your fitness level.
  • grantdumas7
    grantdumas7 Posts: 802 Member
    Thanks for the great info everyone. I am learning a lot. So here's my next question...

    From what I understand, HIIT will help to increase your aerobic endurance, increase your metabolism and provide long term fat burning benefits...correct? For those of you that say you need to go all out over 100% max HR to achieve results, do you think that you see benefits that increase marginally with intensity, or is an all or nothing, you didn't get your HR up high enough so you just wasted your time kind of thing?
    I would say the HIIT would help aerobic endurance but if you looking to increase your 3K or 5K run then you would need to practice those. Even if you don't go 100% max hr you will still benefit as you are burning calories.
  • katy_trail
    katy_trail Posts: 1,992 Member
    intervals of running stairs at full speed, about 3 mins of running up and down, then 1 min to strength train
    and go again.
  • Labouffecestbon
    Labouffecestbon Posts: 182 Member
    Bump. Need inspirations for June routines.
  • rick_po
    rick_po Posts: 449 Member
    From what I understand, HIIT will help to increase your aerobic endurance, increase your metabolism and provide long term fat burning benefits...correct? For those of you that say you need to go all out over 100% max HR to achieve results, do you think that you see benefits that increase marginally with intensity, or is an all or nothing, you didn't get your HR up high enough so you just wasted your time kind of thing?

    I think this super-high-intensity routines are anaerobic, not aerobic. In a lot of ways, HIIT is supposed to be similar to heavy weight lifting. Short stretches of extreme intensity.

    If your intensity isn't high enough, you're not in an anaerobic zone, so, yes, there is some threshold you need to be at. I don't think the threshold is at some standard percentage of VO2max or heart rate, so I'm not sure there is an easy answer to the question, besides "go real hard."
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    Push a Prowler 40 meters. Push it back. Add weight. Repeat. Take breaks as needed. Not really standard "HIIT" but it is good anaerobic conditioning.
  • sugaree1202
    sugaree1202 Posts: 184 Member
    Bump. Need inspirations for June routines.

    TurboFire - Some classes are completely HIIT, others are intense cardio with HIIT spaced out during the class, you also get some stretching, core and toning classes. It's fun and get results right away - I've never built endurance or seen weight & inches lost so quickly.
  • Labouffecestbon
    Labouffecestbon Posts: 182 Member
    Bump. Need inspirations for June routines.

    TurboFire - Some classes are completely HIIT, others are intense cardio with HIIT spaced out during the class, you also get some stretching, core and toning classes. It's fun and get results right away - I've never built endurance or seen weight & inches lost so quickly.
    Thanks! Might look into that a working out at home works better for me.
  • vanessab1221
    vanessab1221 Posts: 6
    this is the one i normally do. both are the same thing just written differently as far as the time is concerned. i like the way the second one is written, it's much easier to time yourself.

    2:15 min warm-up 60 sec sprint
    30 sec sprint 1 min 15 sec rest
    30 sec rest 90 second sprint
    30 sec sprint 60 sec rest
    45 sec rest 60 sec sprint
    45 sec sprint 45 sec rest
    45 sec rest 45 sec sprint
    45 sec sprint 30 sec rest
    60 sec rest 30 sec sprint
    60 sec sprint 3 min cool down
    60 sec rest


    0 - 2:15 warm-up 9:45 – 10:45 sprint
    2:15 – 2:45 sprint 10:45 – 12:00 rest
    2:45 – 3:15 rest 12:00 – 13:30 sprint
    3:15 – 3:45 sprint 13:30 – 14:30 rest
    3:45 – 4:30 rest 14:30 – 15:30 sprint
    4:30 – 5:15 sprint 15:30 – 16:15 rest
    5:15 – 6:00 rest 16:15 – 17:00 sprint
    6:00 – 6:45 sprint 17:00 – 17:30 rest
    6:45 – 7:45 rest 17:30 – 18:00 sprint
    7:45 – 8:45 sprint 18:00 – 21:00 rest
    8:45 – 9:45 re
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    What I used to do:

    1. Warm up-walk, jog, whatever works for you.

    2. 15 sec all out sprint, 45 second normal paced jog. Repeat.

    3. Cool down walk/jog.

    I started this doing the HIIT part (#2) for 8 minutes. My endurance built up to where I could go for 30 minutes on the HIIT section.

    The biggest benefit seemed to be because I ran all out for 15 seconds (ran as fast as I possibly could).

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