HIIT Advice (High Intensity Interval Training) please!

busygirl1
busygirl1 Posts: 217
edited September 27 in Fitness and Exercise
Hi All, I am hoping that there are some trainers out there who will give me some advice!

After reading a MFP friends status about trying HIIT I googled it and thought it looked worth a try. I did my first treadmill HIIT workout today and really enjoyed it, but am wondering if I pushed myself hard enough?? I can jog for about 20 minutes at 8.5KPH so that's my fitness level.

I did a 2:1 ratio of intervals at 60 seconds 10.2kph and 30 seconds 6kph. I usually only warm up at 6 but when I looked it up online it stressed the importance of coming down to a level low enough for you to catch your breath in order for you to continue for the whole 15/20 minutes. I went up to 10.5 on the last interval and struggled to do the full 60 seconds. I did these intervals for 20 minutes after a 3 minute warm up and a 2 minute cool down totalling 25 mins all in.

So for my question: Have I used high enough speeds? As I finished not feeling like I wanted to die (as is usual so I gather) I am wondering if I should up the speed or up the time? How do these HIIT workouts progress? Should I stick to the treadmill or try them on other apparatus aswell?

Thanks in advance x

Replies

  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    so you did 1 minute hard, 2 minutes easy? That should be fine. And it's ok to be almost unable to continue at the end of a hard interval, that's actually what you should be shooting for. If you get up to 10.5 then I'd make your slow intervals around 5 or so, something pretty easy. You're looking to lower your heart rate by about 30 BPM to 40 BPM during the slow phase.

    FYI, there's no need to limit your HIIT to running, you can do it with almost any aerobic activity.
  • SmashleeWpg
    SmashleeWpg Posts: 567 Member
    I'm not a trainer, but I've done a lot of HIIT workouts and bootcamps in my day... just play around with your speeds until you feel as though you're getting a really great workout and are having to push on the "sprint" portions. From the sounds of it, you're headed in the right direction! You can also do HIIT workouts on the elliptical, the stepper, the rower, pretty much any cardio machine.

    You can also do HIIT-style workouts with all body based moves mixed in between weight training circuits; something like a round of bicep curls followed by 2 minutes of mountain climbers, a round of chest press followed by 2 minutes of burpees, a round of tricep kick backs followed by 2 minutes of jumping jacks... you get the idea! Lots of ways to interval train and get that heart rate up, so don't limit yourself to the treadmill :)
  • busygirl1
    busygirl1 Posts: 217
    so you did 1 minute hard, 2 minutes easy?

    no I did 60 secs hard, 30 secs easy (maybe I dint explain well enough), should I still be breathless when I start the next interval? I am thinking I should perhaps be jogging in between?
  • busygirl1
    busygirl1 Posts: 217
    I'm not a trainer, but I've done a lot of HIIT workouts and bootcamps in my day... just play around with your speeds until you feel as though you're getting a really great workout and are having to push on the "sprint" portions. From the sounds of it, you're headed in the right direction! You can also do HIIT workouts on the elliptical, the stepper, the rower, pretty much any cardio machine.

    You can also do HIIT-style workouts with all body based moves mixed in between weight training circuits; something like a round of bicep curls followed by 2 minutes of mountain climbers, a round of chest press followed by 2 minutes of burpees, a round of tricep kick backs followed by 2 minutes of jumping jacks... you get the idea! Lots of ways to interval train and get that heart rate up, so don't limit yourself to the treadmill :)

    I am a bit confused, I thought HIIT was different that interval training because interval training doesn't push you to exhaustion, I am looking for a good fat burner to shift the last 14lbs I have been arguing with for 2 years!!!!!!!!!!!!!!! I have done interval training and still plateaued so thought HIIT would be more effective?
  • registers
    registers Posts: 782 Member
    Hi All, I am hoping that there are some trainers out there who will give me some advice!

    After reading a MFP friends status about trying HIIT I googled it and thought it looked worth a try. I did my first treadmill HIIT workout today and really enjoyed it, but am wondering if I pushed myself hard enough?? I can jog for about 20 minutes at 8.5KPH so that's my fitness level.

    I did a 2:1 ratio of intervals at 60 seconds 10.2kph and 30 seconds 6kph. I usually only warm up at 6 but when I looked it up online it stressed the importance of coming down to a level low enough for you to catch your breath in order for you to continue for the whole 15/20 minutes. I went up to 10.5 on the last interval and struggled to do the full 60 seconds. I did these intervals for 20 minutes after a 3 minute warm up and a 2 minute cool down totalling 25 mins all in.

    So for my question: Have I used high enough speeds? As I finished not feeling like I wanted to die (as is usual so I gather) I am wondering if I should up the speed or up the time? How do these HIIT workouts progress? Should I stick to the treadmill or try them on other apparatus aswell?

    Thanks in advance x

    HIIT is fine. My concern is that they are very tough at times. Well it depends how you do them. If you stress your body too much, it will have adverse side effects, which can lead to psychological side effects. I am assuming your goal is weight loss. The more calories your burn the better, that's a given Interval training is very good for that. They should be done about 2 - 3 times a week. No more. Also keep in mind If you work legs, it can also affect your leg training.

    When I use to use them. I would wear a heart rate monitor, you need to know your lactate threshold if you use this approach. WHich is the point where muscles can't oxidize the lactic acid in the muscle, so it builds up slowly. There are 3 types of muscle fibers which use different energy systems such as fats/carbs/ Adenosine triphosphate. (ATP). I'll just make a post on this subject, just for fun. SO i'll shut up about it.

    But here are some other things you might try that are other forms of interval training. I like peaking, it's the most intense form of interval training I am aware of. You don't need a heart rate monitor or anything like that. You can use a PET (Precieved exertion test) Imagine 0 just laying in bed 10 will be the most intense exercise you imagine... SO here it is

    5 1 minute
    5 1 minute
    6 1 minute
    7 1 minute etc...
    8
    9
    6
    7
    8
    9
    6
    7
    8
    9
    6
    7
    8
    9
    9
    10

    That's a total of 20 minutes of a killer HIT routine.
  • SmashleeWpg
    SmashleeWpg Posts: 567 Member
    I'm not a trainer, but I've done a lot of HIIT workouts and bootcamps in my day... just play around with your speeds until you feel as though you're getting a really great workout and are having to push on the "sprint" portions. From the sounds of it, you're headed in the right direction! You can also do HIIT workouts on the elliptical, the stepper, the rower, pretty much any cardio machine.

    You can also do HIIT-style workouts with all body based moves mixed in between weight training circuits; something like a round of bicep curls followed by 2 minutes of mountain climbers, a round of chest press followed by 2 minutes of burpees, a round of tricep kick backs followed by 2 minutes of jumping jacks... you get the idea! Lots of ways to interval train and get that heart rate up, so don't limit yourself to the treadmill :)

    I am a bit confused, I thought HIIT was different that interval training because interval training doesn't push you to exhaustion, I am looking for a good fat burner to shift the last 14lbs I have been arguing with for 2 years!!!!!!!!!!!!!!! I have done interval training and still plateaued so thought HIIT would be more effective?

    Well... HIIT IS interval training, just at a higher intensity, hence High Intensity Interval Training... and its sister, HITT (High Intensity Tempo Training).

    Since our bodies adjust relatively quickly to stressors that we put on it, changing up your routine frequently is a good way to ensure you're continually seeing results. Some sources recommend every 4-6 weeks, some say to shift things around every 3 weeks. Regardless, do you do strength training?? Cardio is only half the equation in the battle of the bulge. That's why I suggested mixing in weight moves with body based cardio/interval moves. If you're not huffing, puffing and wanting to die after doing 2 minutes of burpees followed by two minutes of mountain climbers followed by two minutes of jumping jacks, etc, with weights interspersed between, then I'm impressed! :)
  • korgscrew
    korgscrew Posts: 99 Member
    I do it on the stationary bike and from what ive read:

    Beginner Level

    5 min warm up low intensity

    30 seconds balls out as hard as "you" can go (i do level 7 on the bike, my legs are spinning!)

    1 min 30 seconds low intensity - I go down to level 3 or 4 and just pedal so i can catch my breath

    30 seconds balls out etc etc etc

    5 min cool down low intensity

    About 10 mins in im screaming for a rest and feel like i cant go on, dreading the next interval but it comes and goes just as quick!
  • mrsjcmyles
    mrsjcmyles Posts: 119 Member
    Bump
  • forJupiter
    forJupiter Posts: 45
    Bump
  • busygirl1
    busygirl1 Posts: 217
    Hi All, I am hoping that there are some trainers out there who will give me some advice!

    After reading a MFP friends status about trying HIIT I googled it and thought it looked worth a try. I did my first treadmill HIIT workout today and really enjoyed it, but am wondering if I pushed myself hard enough?? I can jog for about 20 minutes at 8.5KPH so that's my fitness level.

    I did a 2:1 ratio of intervals at 60 seconds 10.2kph and 30 seconds 6kph. I usually only warm up at 6 but when I looked it up online it stressed the importance of coming down to a level low enough for you to catch your breath in order for you to continue for the whole 15/20 minutes. I went up to 10.5 on the last interval and struggled to do the full 60 seconds. I did these intervals for 20 minutes after a 3 minute warm up and a 2 minute cool down totalling 25 mins all in.

    So for my question: Have I used high enough speeds? As I finished not feeling like I wanted to die (as is usual so I gather) I am wondering if I should up the speed or up the time? How do these HIIT workouts progress? Should I stick to the treadmill or try them on other apparatus aswell?

    Thanks in advance x

    HIIT is fine. My concern is that they are very tough at times. Well it depends how you do them. If you stress your body too much, it will have adverse side effects, which can lead to psychological side effects. I am assuming your goal is weight loss. The more calories your burn the better, that's a given Interval training is very good for that. They should be done about 2 - 3 times a week. No more. Also keep in mind If you work legs, it can also affect your leg training.

    When I use to use them. I would wear a heart rate monitor, you need to know your lactate threshold if you use this approach. WHich is the point where muscles can't oxidize the lactic acid in the muscle, so it builds up slowly. There are 3 types of muscle fibers which use different energy systems such as fats/carbs/ Adenosine triphosphate. (ATP). I'll just make a post on this subject, just for fun. SO i'll shut up about it.

    But here are some other things you might try that are other forms of interval training. I like peaking, it's the most intense form of interval training I am aware of. You don't need a heart rate monitor or anything like that. You can use a PET (Precieved exertion test) Imagine 0 just laying in bed 10 will be the most intense exercise you imagine... SO here it is

    5 1 minute
    5 1 minute
    6 1 minute
    7 1 minute etc...
    8
    9
    6
    7
    8
    9
    6
    7
    8
    9
    6
    7
    8
    9
    9
    10

    That's a total of 20 minutes of a killer HIT routine.

    This looks good, I think I will give this a try one day a week and do my initial routine on another day.
    Thanks so much!
  • busygirl1
    busygirl1 Posts: 217
    I'm not a trainer, but I've done a lot of HIIT workouts and bootcamps in my day... just play around with your speeds until you feel as though you're getting a really great workout and are having to push on the "sprint" portions. From the sounds of it, you're headed in the right direction! You can also do HIIT workouts on the elliptical, the stepper, the rower, pretty much any cardio machine.

    You can also do HIIT-style workouts with all body based moves mixed in between weight training circuits; something like a round of bicep curls followed by 2 minutes of mountain climbers, a round of chest press followed by 2 minutes of burpees, a round of tricep kick backs followed by 2 minutes of jumping jacks... you get the idea! Lots of ways to interval train and get that heart rate up, so don't limit yourself to the treadmill :)

    I am a bit confused, I thought HIIT was different that interval training because interval training doesn't push you to exhaustion, I am looking for a good fat burner to shift the last 14lbs I have been arguing with for 2 years!!!!!!!!!!!!!!! I have done interval training and still plateaued so thought HIIT would be more effective?

    Well... HIIT IS interval training, just at a higher intensity, hence High Intensity Interval Training... and its sister, HITT (High Intensity Tempo Training).

    Since our bodies adjust relatively quickly to stressors that we put on it, changing up your routine frequently is a good way to ensure you're continually seeing results. Some sources recommend every 4-6 weeks, some say to shift things around every 3 weeks. Regardless, do you do strength training?? Cardio is only half the equation in the battle of the bulge. That's why I suggested mixing in weight moves with body based cardio/interval moves. If you're not huffing, puffing and wanting to die after doing 2 minutes of burpees followed by two minutes of mountain climbers followed by two minutes of jumping jacks, etc, with weights interspersed between, then I'm impressed! :)

    Thanks, I will bare this in mind for my at home workout x
  • kdiamond
    kdiamond Posts: 3,329 Member
    Yup I also do 2 minutes easy, 1 minute hard for 15 minutes. The easy/hard has changed though...it used to be 3.5mph/6.5mph - now I am on 4.0mph and 8.0mph but that's also becoming easy...you gotta adjust to get the real benefits.
  • JDMPWR
    JDMPWR Posts: 1,863 Member
    I really try to use a HRM as a rating for your HIIT. Most people can say to do this which helps target your goal better.

    I have been told and tried this

    30 minutes: 120 seconds slow(55-60% of your max HR) 60 seconds push(80% of your max HR)
  • busygirl1
    busygirl1 Posts: 217
    OMG I did my HIIT this morning along with some other exercise and felt really good, then I did Zumba from 6-7pm but now my hips are KILLING me!!! Argh!!! Maybe I DID push myself hard enough after-all :drinker:
  • registers
    registers Posts: 782 Member
    Yup I also do 2 minutes easy, 1 minute hard for 15 minutes. The easy/hard has changed though...it used to be 3.5mph/6.5mph - now I am on 4.0mph and 8.0mph but that's also becoming easy...you gotta adjust to get the real benefits.

    Another thing you can do to increase intensity is cutback on recovery time, like 45 seconds rest and 1 minute hard, or maintain the rest but have the intensity phase longer for example 1min 30 seconds.
  • BigBoneSista
    BigBoneSista Posts: 2,389 Member
    I was just about to start a post about this. Gotta love search!

    I was doing 30 seconds hard and 30 seconds recovery for 20 minutes but my heart rate wasn't dropping fast enough during recovery. I think I will do 1 minute hard and 2 minutes recovery and see how that works out.

    As anyone seen any successful fat lost doing HIIT? My percentage is pretty high 32%. I'm trying to get that to drop without killing myself.
  • leeslim4life
    leeslim4life Posts: 371 Member
    This is just what I needed! Going to try this tomorrow in place of running! Thanks all for the Info!
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