HIIT Training Intervals

CatAdsett
CatAdsett Posts: 1 Member
edited November 2024 in Fitness and Exercise
Hi
I would like to start high intensity interval training to burn fat fast! I hear it is good for that. What are the best intervals to do this? Should it be a 2:1 ratio so perhaps 1min rest followed by 30secs full out.

Replies

  • Lefty1290
    Lefty1290 Posts: 551 Member
    I've done 30 on, 30 off and 20 on, 10 off.
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited March 2015
    there are a lot of different ratios. i do 1:1, sometimes 2:2, and 2:1 when I'm feeling sassy. There's one that's 7 seconds on and 12 off - results were comparable to the 1:1 in a review of those studies (google Boutcher review 2011). i think the difference is minimal in terms of fat loss or muscle growth/retention.

    Faster transitions are harder and a little more uncomfortable, I find, in that they feel (to me) as if my heart rate practically never stabilizes at one bpm, it's constantly going up or down. Sustaining your best effort for one minute might be hard if you're just starting out. 30:30 is probably a good way to go
  • zipa78
    zipa78 Posts: 354 Member
    If you are just starting, a 2:1 work-rest ratio is probably way too hard and you'll end up doing low intensity intervals instead... Start with a 1:3 or even a 1:4 ratio with one minute cycles (so 15 secs on, 45 off or 10 on, 50 off) and you'll probably be a lot better off. Or you could do 30 sec cycles and work up to the tabata regime of 20 on, 10 off.
  • tomatoey
    tomatoey Posts: 5,446 Member
    zipa78 wrote: »
    If you are just starting, a 2:1 work-rest ratio is probably way too hard and you'll end up doing low intensity intervals instead... Start with a 1:3 or even a 1:4 ratio with one minute cycles (so 15 secs on, 45 off or 10 on, 50 off) and you'll probably be a lot better off. Or you could do 30 sec cycles and work up to the tabata regime of 20 on, 10 off.

    Good advice.

    (Yes, 2:1 is hard - I just started doing that this month after 6 months of working up to it.)
  • MeanderingMammal
    MeanderingMammal Posts: 7,865 Member
    catmilesbn1 wrote: »
    I hear it is good for that. What are the best intervals to do this? Should it be a 2:1 ratio so perhaps 1min rest followed by 30secs full out.

    Different cycles have slightly different effects on your ability to exert yourself.

    As a complete newbie to it I'd suggest a fairly conservative 30sec/90sec cycle. So warm up for 10-15 minutes then do say ten cycles of 30/ 90 and see how it goes. Cool down again for 10-15 minutes afterwards.

    Your heart needs to warm up properly to get the best from HIIT.
  • Lofteren
    Lofteren Posts: 960 Member
    20 seconds on/1 min off is a good starting point. I prefer weighted intervals because they elevate your heart rate so quickly. Weighted carries, prowler pushes and sled drags are all really effective. You can also play with the weights. Use really heavy weights one week and the next use light weights but move them really fast.
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