My awesome HIIT workout routine

Thanks!! I'll probably do this as my HIIT workout for tonight! Looks good!

Domchod wrote: »

Not sure how many calories it burns, but my guess is about 250 kcal...

Nowhere near that. Somewhere in the 75 cal range, for a normal sized person. Half that, if they can't run 5k.

No_Finish_Line wrote: »

idk what flutter kick squats are but they sound tough

Kind of two small split lunges to a squat. They demonstrate on the video which is useful.

I'd be surprised if it wasn't 10 cals per minute so 170 or so...

It hiit (small caps) not HIIT (all caps). Interval, yes. High intensity, maybe but matching the target intensity range in which the term was coined for, unlikely. Training, definitely.

Although training can maximize one's VO2Max as it's largely controlled by genetics. Most people are confused with percentage of VO2Max one can sustain work for a certain duration (an indication of one's competitiveness) verse hitting (and exceeding that ceiling depending on the regimen) which HIIT calls for. It common for untrained to be several percentage points (say 20-30%) from their genetic max but while doing HIIT you are still targeting that current VO2Max level, not just a tough workout. The routine does not necessary define HIIT, it is the intensity and the routine in terms of sustained intensity. Dumbing it down is not necessary.

Here is link to set your target zones: http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.

Your HIIT sessions should be at Zone 5a or above for LTHR or at or above Zone 5 for FTP. Keep in mind that if you are using HRM, the intervals will be over by the time your heart rate catches up. Basically HRM is useless to gauge HIIT workouts. However, you can train longer sessions to get an ideal (rate of perceived exertion) what the intensity level should feel like (but not a good ideal for most) or identify your VO2Max by lab testing. Cycling is the easiest because of the availability of power meters. There's noise that folks are working on a runner version but probably be a few years before launch.

Peter Coe & Tabata regimen is the probably the gold standard with Gibala & Timmons regimen tailored for less trained subjects. Here is the reference for Coe & Tabata from wiki, https://en.wikipedia.org/wiki/High-intensity_interval_training. Contrary to noise, I believe only certain exercises are suited for this type of training.

Coe, Sebastian (2013). Running My Life. Hodder. pp. 38, 39. ISBN 978-1-444-73253-5

Tabata, Izumi; Nishimura, Kouji; Kouzaki, Motoki; Hirai, Yuusuke; Ogita, Futoshi; Miyachi, Motohiko; Yamamoto, Kaoru (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max". Medicine & Science in Sports & Exercise 28 (10): 1327–30. doi:10.1097/00005768-199610000-00018. PMID 8897392

FINALLY, there is no good reason to do HIIT unless you are trying to maximize your performance (my personal biases); it is a peaking tool (e.g. increase fatigue resistance and power delivery at anaerobic/neuromuscular intensities). (Are any of the exercises you listed used in serious competition?) HIIT workout can/have the effect of pulling one's spectrum of fitness. Think of it as a continuum with neuromuscular at the end and when pulled it drags everything, BUT it is SHORT LIVED. The benefits gained dissipate in a few weeks as fatigue force one to back off thus loss fitness (peak form and possibly more).

You can always push the limiter (e.g. lactate threshold) by going at a lower intensity (they can and often are very challenging workouts with lots of calories burn). Finally there is nothing wrong with your routine, just keep the intensity high to suit your taste.