HIIT - HELP

Hmmmm....no replies yet. I was searching for HIIT advice myself. I currently do about 42 miles a week of running/elliptical for my cardio...about an hour 15 minutes per day 6 days a week. Like you, I have been hearing a lot about HIIT and that is is better. Any changes since you posted this or new opinions on it? Are you still doing it??

I beleive the benefit of HIIT is actually the afterburn you get, ie: you continue to burn a lot of calories even after the workout. However, in looking at your diary I would also say you aren't eating enough food. Doesn't look like you hit 1200 calories very often, and you should be eating at least 1200 if not more when you are working out.

I started HIT sometime back and I prefer it to cardio, the reason I like it better is the feeling I get after the workout, I don't know why that may be happening, maybe you are developing muscles.
Here's a workout plan that could work for you

Week 1 and 2

High-intensity exercise: 15 seconds
Low or moderate-intensity exercise: 60 seconds



Repeat this 10 times, and then finish with a 15 seconds high-intensity burst.

This should total to 15 minutes, Workout once a week.



Week 3 and 4

High-intensity exercise: 30 seconds
Low or moderate-intensity exercise: 60 seconds



Repeat it ten times, and finish with a 30 seconds high-intensity burst.
It will last for 17 minutes. Workout twice a week (spread the workouts through the week)



Week 5 and 6

High-intensity exercise: 30 seconds
Low or moderate-intensity exercise: 30 seconds



Repeat it 11 times, and then finish with a 30 seconds high-intensity burst.
This should take 19 minutes, workout 2 or 3 times a week.



Week 7 and 8

High-intensity exercise: 30 seconds
Low or moderate-intensity exercise: 15 seconds



Do this 25 times, and finish with a 30 seconds burst.

This should total to 20 minutes, workout 3 or 4 times a week.

I have been doing HIIT training 3/4 times a week between 20-30 mins a time

What are you doing for it? High Intensity Intervals are merely a mode of training, and one can do it running, on a bike, on a rowing machine, throwing weights around or doing bodyweight resistance exercises.

They're all going to do slightly different things.

, since then my trousers (that were once baggy) are feeling MUCH tighter.. I don't feel like I look bigger but something is clearly changing!

Before I started HIIT I use to do long cardio sessions for at least an hour at a time and manage to burn off a significant amount of calories, I started HIIT as I heard its better for burning off fat but I actually feel like its bulking me up.. I want to loose the weight and slim down before I start to tone at the size I am now..

It's very unlikely that you're bulking up, particularly as you don't seem to be eating a great deal. Bulking generally needs an excess of calories rather than a deficit.

What's more likely is that you're burning far fewer calories than you were when you were doing long duration CV work. It may be that you're gaining weight again.

Any advice? I'm considering going back to how I was exercising before as at least I knew it was helping me then..

Contrary to the many claims, on here and elsewhere, HIIT isn't magic and it's not going to help you burn huge amounts of calories. As part of a balanced regime then high intensity intervals can help to increase oxygen uptake and exercise efficiency. The semi mythical afterburn effect appears to account for a single figure increase in calorie expenditure, although studies are inconclusive.

If you're interested in weight loss and body composition, rather than performance, then I'd suggest a combination of medium duration steady state CV work, as you've been doing previously, and some resistance training now. The two are complementary, as improving your muscle retention will help your calorie expenditure in CV.

I beleive the benefit of HIIT is actually the afterburn you get, ie: you continue to burn a lot of calories even after the workout. However, in looking at your diary I would also say you aren't eating enough food. Doesn't look like you hit 1200 calories very often, and you should be eating at least 1200 if not more when you are working out.

Good reply here...

You don't necessarily need to be eating 1200 calories

Guidelines in the UK, US, Canada, Australia and others generally suggest somewhere between 1200 and 1400 as a minimum intake for women to manage without long term damage to their systems. For men the range is 1600-1900.

Whilst some may manage on less than that it's so marginal that it's not recommended, and MFP specifically highlights a failure to reach that.

I beleive the benefit of HIIT is actually the afterburn you get, ie: you continue to burn a lot of calories even after the workout.

Not really I'm afraid - just part of the myths surrounding HIIT.
Yes the after burn is greater than steady state cardio - maybe double. But the actual numbers are small (7% steady state, 14% HIIT if memory serves me right).
And as a HIIT workout is likely to be less than half the duration of steady state......

Do HIIT if it fits your fitness goals, do steady state for the same reason, or do both. HIIT is very time efficient though if that's a consideration.