how do you do your HIIT
samhynes7469
Posts: 23 Member
I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love 
but i would like to mix it up , what is your fav. HIIT ?
but i would like to mix it up , what is your fav. HIIT ? 0
Replies
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Hill repeats on a bike at 105 to 120 % of my functional threshold power.1
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samhynes7469 wrote: »I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love but i would like to mix it up , what is your fav. HIIT ?
Probably not HIIT.4 -
The Magic 50 if you have kettlebells
Tempo on any form of cardio (i.e. 45 seconds all out, 120seconds normal, repeat x5-7 times). Can be done with running, biking, rowing, jump rope, etc.
If you have done kickboxing classes before and know how to punch, you can do Burpies Conditioning. No equipment or space needed, and you can gas yourself in under 15minutes.
i.e. alternate Burpies and Shadow Boxing every 30 seconds, use the below pacing:
"Beginner Program
•4 x 2-minute rounds with 1 minute of rest between rounds
Intermediate Program(s)
•6 x 2-minute rounds with 1 minute of rest between rounds
•4 x 3-minute rounds with 1 minute of rest between rounds
Advanced Program
•6 x 3-minute rounds with 1 minute of rest between rounds
Master's Program
•6 x 3-minute rounds with 30 seconds of rest between rounds"
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30 second sprint intervals on the bike trainer or hill repeats. I do them once per week as anymore than that would be overly taxing.1
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I also like variety. I mix up with a lot of jump movements. jumping jacks, jump lunges, squat jumps, wall sits, burpees (different styles), monster tire jump/walk, skaters, etc... I will also put in some core work sometimes, mountain climbers, leg raises, planks, bicycle crunches, mason twists, etc.. I normally complete about 30 sec-1 minute work with about 40 second rest for about 25 to 30 minutes. Sometimes I will do sprint intervals on the treadmill 1 minute full run on and 1 minute off for about 20 minutes. I try to perform HIIT a couple times a week.
Keep it up. Glad you found something that you enjoy!2 -
I try to incorporate a HIIT workout 2x per week - generally in the form of interval circuits or plyometrics (think INSANITY-style workouts). Mountain climbers, lateral jumps, burpees, jumping lunges, etc. An ever-changing variety helps to push my limits.1
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I do 15 minutes on my stationary bike - started with 4 minutes moderate 1 minute fast but now up to 2 minutes fast 1 minute really fast - I keep upping the resistance too. Once a week or so I do a tabata run on my bike instead - 4 minutes of 20 seconds flat out 10 seconds steady.
I also do tabata with various jumping exercises like jumping twists, burpees, squat jumps. The main thing is to pick an exercise that is strenuous enough.1 -
True HIIT, once every two weeks. I alternate with threshold training.
The interval sessions are generally only 10-12Km total distance though, very short.0 -
I use the peloton app and use a spin bike. I do a 30 minute hiit 3 days a week, but it's a 10 minute warm up, 5 minute cool down - 8 bursts for 30 seconds.0
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I don't know if it's HIIT but I warm up for 1.5 miles at 9:00/mile, then I do anywhere between 8-12 intervals of 1/4 at 6:45/mile followed by 1/8 at 10:30ish/mile. 1.5 cool down.0
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Tabatas! On the treadmill. 20 seconds all out, (I step to the side of the mill) 10 seconds rest. 8 times.0
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I'm not sure if it's HIIT but a strength-training book has a couple of workout routines that mix up cardio, dumbbells, stretching, and (for one of the workouts), a beach ball.1
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One 30 minute workout per week, times with songs. I have an awesome hard rock version of the Mary Tyler Moore song that is 60 seconds. That's my interval. Then I recover for 2-3 minutes. With timed songs.
On the elliptical.1 -
Charlene_Marie_723 wrote: »I don't know if it's HIIT but I warm up for 1.5 miles at 9:00/mile, then I do anywhere between 8-12 intervals of 1/4 at 6:45/mile followed by 1/8 at 10:30ish/mile. 1.5 cool down.
Sprint intervals. Not technically HIIT, but very few people claiming to be doing HIIT really are. It's a fashionable description for circuit training classes. Someone doing true HIIT isn't doing it more than once a week.3 -
I follow the Hasfit channel with Coach K on YouTube, although I think half of the HIIT workouts are more circuit trainings. Still good though if you like using kettlebells and dumbells
Enjoy! 2 -
stanmann571 wrote: »samhynes7469 wrote: »I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love but i would like to mix it up , what is your fav. HIIT ?
Probably not HIIT.
This dose not answer the question i posted , this thread is meant to be helpful , inspirational , a fun way to share those things that make us all feel superhuman , so please leave awbs comments out of it , so , please enlighten us....how do you do your HIIT ?
0 -
samhynes7469 wrote: »stanmann571 wrote: »samhynes7469 wrote: »I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love but i would like to mix it up , what is your fav. HIIT ?
Probably not HIIT.
This dose not answer the question i posted , this thread is meant to be helpful , inspirational , a fun way to share those things that make us all feel superhuman , so please leave awbs comments out of it , so , please enlighten us....how do you do your HIIT ?
With a HRM 30 seconds at target intensity 60 seconds at recovery intensity. Repeat.
Note, one round may take 5 minutes or longer. Do not exceed 10 rounds or 30 minutes... whichever comes first.
That's HIIT.1 -
I love using the Rotating Stairs (stairmill?) I will do 30 seconds as fast as i can then recover 30 seconds.. repeat till i die.0
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Tabatas - 20 seconds on, 10 seconds rest, eight rounds
I do them with burpees and mountain climbers...sometimes other stuff2 -
samhynes7469 wrote: »stanmann571 wrote: »samhynes7469 wrote: »I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love but i would like to mix it up , what is your fav. HIIT ?
Probably not HIIT.
This dose not answer the question i posted , this thread is meant to be helpful , inspirational , a fun way to share those things that make us all feel superhuman , so please leave awbs comments out of it , so , please enlighten us....how do you do your HIIT ?
I pet my cat then I stop and have a glass of tea then I do a scratch the cat's ears interval then I make more tea.
It actually is helpful to learn the difference between HIIT and not HIIT, if you're planning to do HIIT.8 -
stanmann571 wrote: »samhynes7469 wrote: »stanmann571 wrote: »samhynes7469 wrote: »I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love but i would like to mix it up , what is your fav. HIIT ?
Probably not HIIT.
This dose not answer the question i posted , this thread is meant to be helpful , inspirational , a fun way to share those things that make us all feel superhuman , so please leave awbs comments out of it , so , please enlighten us....how do you do your HIIT ?
With a HRM 30 seconds at target intensity 60 seconds at recovery intensity. Repeat.
Note, one round may take 5 minutes or longer. Do not exceed 10 rounds or 30 minutes... whichever comes first.
That's HIIT.
Must be just like that huh?
So 40 seconds at target intensity and 20 off must not be HIIT, neither is tabata?0 -
NorthCascades wrote: »Hill repeats on a bike at 105 to 120 % of my functional threshold power.
Using the hill in front of my house:
Hill repeats on a bike at heck I don't know of my functional threshold power. I start at the bottom in 18th gear and pump hard to accelerate up the darned hill.
Using the treadmill in my living room:
Warm up at 5 mph, adjust speed to 12 mph for 30 seconds, adjust speed to 5 mph for 90 seconds, repeat 6 times.
Using the cross-country ski simulator in my living room:
Operate the thing at a 10 cal/min rate for warm up, then operate it at a 20 cal/min rate for 2 minutes, then back to 10 cal/min for 2-5 minutes.
Using the heavy rope in my driveway:
Swing the rope for 30 seconds, rest for 1 minute, repeat often.
With a little imagination and equipment, you can do HIIT all kinds of ways.1 -
stanmann571 wrote: »samhynes7469 wrote: »stanmann571 wrote: »samhynes7469 wrote: »I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love but i would like to mix it up , what is your fav. HIIT ?
Probably not HIIT.
This dose not answer the question i posted , this thread is meant to be helpful , inspirational , a fun way to share those things that make us all feel superhuman , so please leave awbs comments out of it , so , please enlighten us....how do you do your HIIT ?
With a HRM 30 seconds at target intensity 60 seconds at recovery intensity. Repeat.
Note, one round may take 5 minutes or longer. Do not exceed 10 rounds or 30 minutes... whichever comes first.
That's HIIT.
Must be just like that huh?
So 40 seconds at target intensity and 20 off must not be HIIT, neither is tabata?
40/20 No. not HIIT.
20 on 40 off would be. so would 10/20... although 10/20 would be really hard to manage.
Tabata is HIIT like, but most exercises that are Tabata'd aren't intense enough to qualify.1 -
If you look up what HIIT is, Tabata cycling is the textbook example of HIIT. Cycling is what the guy named Tabata used when figuring out in a lab how HIIT worked most efficiently on the body.
Done right Tabata will make you pray for death - I had a male friend do mine with me the other day and I was literally afraid he would faint afterwards, it's not something you can do if you're not conditioned. On the other hand, I keep reading about people doing 20 minutes of Tabata - uh, Tabata is four minutes, and if you can do it again afterwards, you didn't do it. That's kind of the whole point, to maximize what you can do with four minutes. If you held something back so you could keep going for twenty, you're not doing Tabata.1 -
stanmann571 wrote: »stanmann571 wrote: »samhynes7469 wrote: »stanmann571 wrote: »samhynes7469 wrote: »I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love but i would like to mix it up , what is your fav. HIIT ?
Probably not HIIT.
This dose not answer the question i posted , this thread is meant to be helpful , inspirational , a fun way to share those things that make us all feel superhuman , so please leave awbs comments out of it , so , please enlighten us....how do you do your HIIT ?
With a HRM 30 seconds at target intensity 60 seconds at recovery intensity. Repeat.
Note, one round may take 5 minutes or longer. Do not exceed 10 rounds or 30 minutes... whichever comes first.
That's HIIT.
Must be just like that huh?
So 40 seconds at target intensity and 20 off must not be HIIT, neither is tabata?
40/20 No. not HIIT.
20 on 40 off would be. so would 10/20... although 10/20 would be really hard to manage.
Tabata is HIIT like, but most exercises that are Tabata'd aren't intense enough to qualify.
What is the basis for the requirement to be 1:2 work:rest? So tabata is hit? Whats the difference from 40:20 and 20:10? According to what you said, its all based off 1:2 work to rest, and now since everyone knows tabata is HIIT, a 2:1 work to rest is still HIIT?
I'll be specific and say tabata on an assault bike/air bike. That is HIIT. Sprinting at or around 90-95% max heart rate, 30-90 seconds, followed by a 30-90 second rest. That is HIIT.
It's High Intensity Interval Training. As long as you're doing intervals of high intensity work, roughly 90-100% of your max HR, followed by a rest period, that is HIIT. There are different protocols but there is not one protocol that IS HIIT.0 -
stanmann571 wrote: »samhynes7469 wrote: »stanmann571 wrote: »samhynes7469 wrote: »I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love but i would like to mix it up , what is your fav. HIIT ?
Probably not HIIT.
This dose not answer the question i posted , this thread is meant to be helpful , inspirational , a fun way to share those things that make us all feel superhuman , so please leave awbs comments out of it , so , please enlighten us....how do you do your HIIT ?
With a HRM 30 seconds at target intensity 60 seconds at recovery intensity. Repeat.
Note, one round may take 5 minutes or longer. Do not exceed 10 rounds or 30 minutes... whichever comes first.
That's HIIT.
The problem with this is that HR lags effort by up to 30 seconds. An HRM is useless for these kinds of intervals. That's the #1 reason people use power meters.0 -
I do twice a week HITT, with running, swimming, and cycling. My running day as an example:
Tues run: 1/2 mile warm up
1/4 mile jog (3 min)
1/4 mile sprint (2 min)
Repeat twice
1/4 mile jog
1/2 mile 75% sprint
Repeat twice
cool down jog for one mile.
1 -
stanmann571 wrote: »stanmann571 wrote: »samhynes7469 wrote: »stanmann571 wrote: »samhynes7469 wrote: »I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love but i would like to mix it up , what is your fav. HIIT ?
Probably not HIIT.
This dose not answer the question i posted , this thread is meant to be helpful , inspirational , a fun way to share those things that make us all feel superhuman , so please leave awbs comments out of it , so , please enlighten us....how do you do your HIIT ?
With a HRM 30 seconds at target intensity 60 seconds at recovery intensity. Repeat.
Note, one round may take 5 minutes or longer. Do not exceed 10 rounds or 30 minutes... whichever comes first.
That's HIIT.
Must be just like that huh?
So 40 seconds at target intensity and 20 off must not be HIIT, neither is tabata?
40/20 No. not HIIT.
20 on 40 off would be. so would 10/20... although 10/20 would be really hard to manage.
Tabata is HIIT like, but most exercises that are Tabata'd aren't intense enough to qualify.
What is the basis for the requirement to be 1:2 work:rest? So tabata is hit? Whats the difference from 40:20 and 20:10? According to what you said, its all based off 1:2 work to rest, and now since everyone knows tabata is HIIT, a 2:1 work to rest is still HIIT?
I'll be specific and say tabata on an assault bike/air bike. That is HIIT. Sprinting at or around 90-95% max heart rate, 30-90 seconds, followed by a 30-90 second rest. That is HIIT.
It's High Intensity Interval Training. As long as you're doing intervals of high intensity work, roughly 90-100% of your max HR, followed by a rest period, that is HIIT. There are different protocols but there is not one protocol that IS HIIT.
You're focusing on the time, the key is work periods at a sufficiently high level of intensity. That's the driver for the period.
As highlighted upthread, measuring that intensity becomes the challenge.
Realistically, most people claiming to do HIIT are just doing circuit training. That's not a criticism of circuit training, it's a very valuable part of the activity set, but it doesn't have the same physiological effect on VO2Max.
I'd also note that the vast majority of people don't need to improve VO2Max anyway. It has a very specific purpose that is beyond the majority need.
3 -
MeanderingMammal wrote: »stanmann571 wrote: »stanmann571 wrote: »samhynes7469 wrote: »stanmann571 wrote: »samhynes7469 wrote: »I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love but i would like to mix it up , what is your fav. HIIT ?
Probably not HIIT.
This dose not answer the question i posted , this thread is meant to be helpful , inspirational , a fun way to share those things that make us all feel superhuman , so please leave awbs comments out of it , so , please enlighten us....how do you do your HIIT ?
With a HRM 30 seconds at target intensity 60 seconds at recovery intensity. Repeat.
Note, one round may take 5 minutes or longer. Do not exceed 10 rounds or 30 minutes... whichever comes first.
That's HIIT.
Must be just like that huh?
So 40 seconds at target intensity and 20 off must not be HIIT, neither is tabata?
40/20 No. not HIIT.
20 on 40 off would be. so would 10/20... although 10/20 would be really hard to manage.
Tabata is HIIT like, but most exercises that are Tabata'd aren't intense enough to qualify.
What is the basis for the requirement to be 1:2 work:rest? So tabata is hit? Whats the difference from 40:20 and 20:10? According to what you said, its all based off 1:2 work to rest, and now since everyone knows tabata is HIIT, a 2:1 work to rest is still HIIT?
I'll be specific and say tabata on an assault bike/air bike. That is HIIT. Sprinting at or around 90-95% max heart rate, 30-90 seconds, followed by a 30-90 second rest. That is HIIT.
It's High Intensity Interval Training. As long as you're doing intervals of high intensity work, roughly 90-100% of your max HR, followed by a rest period, that is HIIT. There are different protocols but there is not one protocol that IS HIIT.
You're focusing on the time, the key is work periods at a sufficiently high level of intensity. That's the driver for the period.
As highlighted upthread, measuring that intensity becomes the challenge.
Realistically, most people claiming to do HIIT are just doing circuit training. That's not a criticism of circuit training, it's a very valuable part of the activity set, but it doesn't have the same physiological effect on VO2Max.
I'd also note that the vast majority of people don't need to improve VO2Max anyway. It has a very specific purpose that is beyond the majority need.
VO2 is the single best predictor of cardiovascular death and premature cardiovascular death.0 -
MeanderingMammal wrote: »stanmann571 wrote: »stanmann571 wrote: »samhynes7469 wrote: »stanmann571 wrote: »samhynes7469 wrote: »I love my HIIT , mine is an every other day kettle bell calisthenics , with reps of 20, 15,10,5 , my husband showed me this routine , and i feel in love but i would like to mix it up , what is your fav. HIIT ?
Probably not HIIT.
This dose not answer the question i posted , this thread is meant to be helpful , inspirational , a fun way to share those things that make us all feel superhuman , so please leave awbs comments out of it , so , please enlighten us....how do you do your HIIT ?
With a HRM 30 seconds at target intensity 60 seconds at recovery intensity. Repeat.
Note, one round may take 5 minutes or longer. Do not exceed 10 rounds or 30 minutes... whichever comes first.
That's HIIT.
Must be just like that huh?
So 40 seconds at target intensity and 20 off must not be HIIT, neither is tabata?
40/20 No. not HIIT.
20 on 40 off would be. so would 10/20... although 10/20 would be really hard to manage.
Tabata is HIIT like, but most exercises that are Tabata'd aren't intense enough to qualify.
What is the basis for the requirement to be 1:2 work:rest? So tabata is hit? Whats the difference from 40:20 and 20:10? According to what you said, its all based off 1:2 work to rest, and now since everyone knows tabata is HIIT, a 2:1 work to rest is still HIIT?
I'll be specific and say tabata on an assault bike/air bike. That is HIIT. Sprinting at or around 90-95% max heart rate, 30-90 seconds, followed by a 30-90 second rest. That is HIIT.
It's High Intensity Interval Training. As long as you're doing intervals of high intensity work, roughly 90-100% of your max HR, followed by a rest period, that is HIIT. There are different protocols but there is not one protocol that IS HIIT.
You're focusing on the time, the key is work periods at a sufficiently high level of intensity. That's the driver for the period.
As highlighted upthread, measuring that intensity becomes the challenge.
Realistically, most people claiming to do HIIT are just doing circuit training. That's not a criticism of circuit training, it's a very valuable part of the activity set, but it doesn't have the same physiological effect on VO2Max.
I'd also note that the vast majority of people don't need to improve VO2Max anyway. It has a very specific purpose that is beyond the majority need.
VO2 is the single best predictor of cardiovascular death and premature cardiovascular death.
And given the extremely short period where VO2Max gains persist the marginal improvement isn't making a material difference.
The majority of improvement comes from working in the aerobic range.
Marginal gains are fine when you've got Team Sky behind you. For most people is not worth the impact on training quality.0
This discussion has been closed.
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