Tell me about your HIIT class
LotusCass
Posts: 145 Member
I did my first HIIT class today and it wasn't what I expected. I heard it was a really tough class, obviously with high intensity activities (as the name suggests). Today's class was more of a circuit class with 40 secs on and 10 off, a mix of weights and core but not much high intensity cardio. I wouldn't imagine I would have burned anywhere near 500 calories as so many websites indicate you can with a HIIT class. I've done lots of circuit classes and it was pretty much the same as those. What have your HIIT classes been like?
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I take two/week from different instructors. One is more pure HIIT, all cardio, no equipment, the intervals vary. It's a 45 min class and I frequently go over 300 calories. The other one is similar to what you described, except the cardio and strength are pretty equal. It's an hour and I range from 300-400 calories. I prefer this second one because I enjoy playing with all the equipment and doing strength training as well as cardio.0
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Any activity that you can do for 30 mins or more is not HIIT, but interval training.
Labels don't matter though. Keep pushing yourself as hard as you can and have fun.2 -
Yesterday for example my workout went like this:
.2 run at 2% incline
20 x ups
10 kettle bell rows
.2 run 4% incline
20 x ups
10 kb rows
.2 run at 6% incline
20 x ups
10 kb rows
.2 run at 8% incline
20 x ups
10 KB rows
.10 run sprint on flat
20 x ups
10 kb rows
Repeat (as time allows)
Switch to floor work:
I can't remember the whole workout but planks, lots of TRX work and kettlebell work, squat jumps etc.0 -
HIIT is not interval training
HIIT is High Intensity Interval Training
8-10 cycles
10-30 seconds work at or near max capacity
20-60 seconds active rest/recovery
If you can sustain in for more than 10-20 minutes or 8-10 cycles it's NOT HIIT.
Rows, x ups, etc aren't HIIT
Running, rowing, biking, elliptical trainer can be HIIT.
Burpees, KB swings/snatch/cleans can be HIIT.
In some rare cases x reps EMOM can be HIIT... but usually not.3 -
Never said rows and x uos we're HIIT. Intervals? Yes.stanmann571 wrote: »HIIT is not interval training
HIIT is High Intensity Interval Training
8-10 cycles
10-30 seconds work at or near max capacity
20-60 seconds active rest/recovery
If you can sustain in for more than 10-20 minutes or 8-10 cycles it's NOT HIIT.
Rows, x ups, etc aren't HIIT
Running, rowing, biking, elliptical trainer can be HIIT.
Burpees, KB swings/snatch/cleans can be HIIT.
In some rare cases x reps EMOM can be HIIT... but usually not.
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stanmann571 wrote: »HIIT is not interval training
HIIT is High Intensity Interval Training
8-10 cycles
10-30 seconds work at or near max capacity
20-60 seconds active rest/recovery
If you can sustain in for more than 10-20 minutes or 8-10 cycles it's NOT HIIT.
Rows, x ups, etc aren't HIIT
Running, rowing, biking, elliptical trainer can be HIIT.
Burpees, KB swings/snatch/cleans can be HIIT.
In some rare cases x reps EMOM can be HIIT... but usually not.
Heavy DB rows for 12-20 reps can most definitely get my HR near max. That would make it HIIT2 -
Never said rows and x uos we're HIIT. Intervals? Yes.stanmann571 wrote: »HIIT is not interval training
HIIT is High Intensity Interval Training
8-10 cycles
10-30 seconds work at or near max capacity
20-60 seconds active rest/recovery
If you can sustain in for more than 10-20 minutes or 8-10 cycles it's NOT HIIT.
Rows, x ups, etc aren't HIIT
Running, rowing, biking, elliptical trainer can be HIIT.
Burpees, KB swings/snatch/cleans can be HIIT.
In some rare cases x reps EMOM can be HIIT... but usually not.
Since the question was "tell me about your HIIT Class" you kind of did.
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RAD_Fitness wrote: »stanmann571 wrote: »HIIT is not interval training
HIIT is High Intensity Interval Training
8-10 cycles
10-30 seconds work at or near max capacity
20-60 seconds active rest/recovery
If you can sustain in for more than 10-20 minutes or 8-10 cycles it's NOT HIIT.
Rows, x ups, etc aren't HIIT
Running, rowing, biking, elliptical trainer can be HIIT.
Burpees, KB swings/snatch/cleans can be HIIT.
In some rare cases x reps EMOM can be HIIT... but usually not.
Heavy DB rows for 12-20 reps can most definitely get my HR near max. That would make it HIIT
If it's heavy, you're not doing 20 in 30 seconds. Since Heavy is defined generally as 80% or more of max.
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stanmann571 wrote: »RAD_Fitness wrote: »stanmann571 wrote: »HIIT is not interval training
HIIT is High Intensity Interval Training
8-10 cycles
10-30 seconds work at or near max capacity
20-60 seconds active rest/recovery
If you can sustain in for more than 10-20 minutes or 8-10 cycles it's NOT HIIT.
Rows, x ups, etc aren't HIIT
Running, rowing, biking, elliptical trainer can be HIIT.
Burpees, KB swings/snatch/cleans can be HIIT.
In some rare cases x reps EMOM can be HIIT... but usually not.
Heavy DB rows for 12-20 reps can most definitely get my HR near max. That would make it HIIT
If it's heavy, you're not doing 20 in 30 seconds. Since Heavy is defined generally as 80% or more of max.
30 seconds isn't some magical limit to what HIIT can be.
All the parameters you continually put up about HIIT are not true and are based off what you can handle.
Different people can sustain different levels of intensity. Just because you can't hold 90% of your max for more than 30 seconds doesn't mean someone else cant. And just because you need 60 seconds to recover, doesn't mean someone else doesn't. Just because you can't do DB rows heavy enough to get your heart rate up to near maximal, doesn't mean someone else cant.1 -
RAD_Fitness wrote: »stanmann571 wrote: »RAD_Fitness wrote: »stanmann571 wrote: »HIIT is not interval training
HIIT is High Intensity Interval Training
8-10 cycles
10-30 seconds work at or near max capacity
20-60 seconds active rest/recovery
If you can sustain in for more than 10-20 minutes or 8-10 cycles it's NOT HIIT.
Rows, x ups, etc aren't HIIT
Running, rowing, biking, elliptical trainer can be HIIT.
Burpees, KB swings/snatch/cleans can be HIIT.
In some rare cases x reps EMOM can be HIIT... but usually not.
Heavy DB rows for 12-20 reps can most definitely get my HR near max. That would make it HIIT
If it's heavy, you're not doing 20 in 30 seconds. Since Heavy is defined generally as 80% or more of max.
30 seconds isn't some magical limit to what HIIT can be.
All the parameters you continually put up about HIIT are not true and are based off what you can handle.
Different people can sustain different levels of intensity. Just because you can't hold 90% of your max for more than 30 seconds doesn't mean someone else cant. And just because you need 60 seconds to recover, doesn't mean someone else doesn't. Just because you can't do DB rows heavy enough to get your heart rate up to near maximal, doesn't mean someone else cant.
NO, They're the definition of HIIT as used in scientific studies.
Just because you don't like the definition doesn't mean you're right.
Words have meanings. Exact ones usually.
Further, if you think you're doing 90% of your max for more than 30 seconds, you've most likely miscalculated your max effort... OR you've miscalculated 90%2 -
stanmann571 wrote: »RAD_Fitness wrote: »stanmann571 wrote: »RAD_Fitness wrote: »stanmann571 wrote: »HIIT is not interval training
HIIT is High Intensity Interval Training
8-10 cycles
10-30 seconds work at or near max capacity
20-60 seconds active rest/recovery
If you can sustain in for more than 10-20 minutes or 8-10 cycles it's NOT HIIT.
Rows, x ups, etc aren't HIIT
Running, rowing, biking, elliptical trainer can be HIIT.
Burpees, KB swings/snatch/cleans can be HIIT.
In some rare cases x reps EMOM can be HIIT... but usually not.
Heavy DB rows for 12-20 reps can most definitely get my HR near max. That would make it HIIT
If it's heavy, you're not doing 20 in 30 seconds. Since Heavy is defined generally as 80% or more of max.
30 seconds isn't some magical limit to what HIIT can be.
All the parameters you continually put up about HIIT are not true and are based off what you can handle.
Different people can sustain different levels of intensity. Just because you can't hold 90% of your max for more than 30 seconds doesn't mean someone else cant. And just because you need 60 seconds to recover, doesn't mean someone else doesn't. Just because you can't do DB rows heavy enough to get your heart rate up to near maximal, doesn't mean someone else cant.
NO, They're the definition of HIIT as used in scientific studies.
Just because you don't like the definition doesn't mean you're right.
Words have meanings. Exact ones usually.
Further, if you think you're doing 90% of your max for more than 30 seconds, you've most likely miscalculated your max effort... OR you've miscalculated 90%
I've done multiple metabolic assessments and I can hold 90% of my MHR for 30 seconds.
https://www.acefitness.org/acefit/healthy-living-article/60/104/what-is-high-intensity-interval-training-hiit/
http://blog.nasm.org/sports-performance/hiit-hvit-viit-know-differences/
https://www.issaonline.edu/blog/index.cfm/2016/is-high-intensity-interval-training-for-everyone#
All of which sound nothing like your definition of HIIT0 -
RAD_Fitness wrote: »stanmann571 wrote: »RAD_Fitness wrote: »stanmann571 wrote: »RAD_Fitness wrote: »stanmann571 wrote: »HIIT is not interval training
HIIT is High Intensity Interval Training
8-10 cycles
10-30 seconds work at or near max capacity
20-60 seconds active rest/recovery
If you can sustain in for more than 10-20 minutes or 8-10 cycles it's NOT HIIT.
Rows, x ups, etc aren't HIIT
Running, rowing, biking, elliptical trainer can be HIIT.
Burpees, KB swings/snatch/cleans can be HIIT.
In some rare cases x reps EMOM can be HIIT... but usually not.
Heavy DB rows for 12-20 reps can most definitely get my HR near max. That would make it HIIT
If it's heavy, you're not doing 20 in 30 seconds. Since Heavy is defined generally as 80% or more of max.
30 seconds isn't some magical limit to what HIIT can be.
All the parameters you continually put up about HIIT are not true and are based off what you can handle.
Different people can sustain different levels of intensity. Just because you can't hold 90% of your max for more than 30 seconds doesn't mean someone else cant. And just because you need 60 seconds to recover, doesn't mean someone else doesn't. Just because you can't do DB rows heavy enough to get your heart rate up to near maximal, doesn't mean someone else cant.
NO, They're the definition of HIIT as used in scientific studies.
Just because you don't like the definition doesn't mean you're right.
Words have meanings. Exact ones usually.
Further, if you think you're doing 90% of your max for more than 30 seconds, you've most likely miscalculated your max effort... OR you've miscalculated 90%
I've done multiple metabolic assessments and I can hold 90% of my MHR for 30 seconds.
https://www.acefitness.org/acefit/healthy-living-article/60/104/what-is-high-intensity-interval-training-hiit/
http://blog.nasm.org/sports-performance/hiit-hvit-viit-know-differences/
https://www.issaonline.edu/blog/index.cfm/2016/is-high-intensity-interval-training-for-everyone#
All of which sound nothing like your definition of HIIT
Blogs aren't scientific studies. Just so you know.4 -
I did my first HIIT class today and it wasn't what I expected. I heard it was a really tough class, obviously with high intensity activities (as the name suggests). Today's class was more of a circuit class with 40 secs on and 10 off, a mix of weights and core but not much high intensity cardio. I wouldn't imagine I would have burned anywhere near 500 calories as so many websites indicate you can with a HIIT class. I've done lots of circuit classes and it was pretty much the same as those. What have your HIIT classes been like?
Your "HIIT" class is just being marketed as HIIT...it's pretty trendy at the moment and basically anything that involves interval work is being called HIIT.2 -
My HIIT to me is when I cant run up the stairmaster on level 15 for longer than 10-15secs without then desperately pressing the down button to come down some levels and thinking why do my heart and lungs feel like they are not attached to my body! Haha! And REPEAT!
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Tabata is actually quite difficult and amazing!amyrebeccah wrote: »cwolfman13 wrote: »I did my first HIIT class today and it wasn't what I expected. I heard it was a really tough class, obviously with high intensity activities (as the name suggests). Today's class was more of a circuit class with 40 secs on and 10 off, a mix of weights and core but not much high intensity cardio. I wouldn't imagine I would have burned anywhere near 500 calories as so many websites indicate you can with a HIIT class. I've done lots of circuit classes and it was pretty much the same as those. What have your HIIT classes been like?
Your "HIIT" class is just being marketed as HIIT...it's pretty trendy at the moment and basically anything that involves interval work is being called HIIT.
See also: Tabata
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If you don't feel like puking at the end of the session it isn't HIIT enough to be called HIIT0
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That being said... that is an individual choice... my rugby warm up started with wind sprints for the first 20 minutes by the end... 3/4 of the team were in dire straits.. the other 1/4 didn't push hard enough or were standing on the sidelines. To truly engage in HIIT you have to want to push yourself to the edge of your performance. I don't advise anyone to engage in HIIT without consulting with your doctor first... most posters ate correct when they suggest that most classes are a form of interval training circuit training or tabata... only competitive athletes should engage in HIIT and only under strict supervision of a conditioning coach... certainly any person can undertake HIIT but they should be in excellent physical condition beforehand. It isn't a casual weekend warrior endeavour. It is a means to an end and that end is usually to build monster performance goals... such as playing rugby... soccer... or other high endurance sports... if you have a personal goal of achieving a sub 5 minute mile... or maybe running a triathlon HIIT will help achieve those goals... otherwise regular circuit training or tabata will keep you fit enough0
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So I guess if you had gone full on 100% on this it would have been very hard to go past the 30 mins. I say I would have been a 8-9 on Kelly's rating above on most, but when I was reaching exhaustion I'd slow down on the next activity. I guess those of us who aren't competitive athletes or less fit than some wouldn't push to the limits even in a true HIIT class. My main question I guess (which I didn't ask properly) was is HIIT typically more cardio than strength or is that not really a defining factor? What defines a HIIT class in terms of the activities. Every individual would push themselves to a different point though.0
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So I guess if you had gone full on 100% on this it would have been very hard to go past the 30 mins. I say I would have been a 8-9 on Kelly's rating above on most, but when I was reaching exhaustion I'd slow down on the next activity. I guess those of us who aren't competitive athletes or less fit than some wouldn't push to the limits even in a true HIIT class. My main question I guess (which I didn't ask properly) was is HIIT typically more cardio than strength or is that not really a defining factor? What defines a HIIT class in terms of the activities. Every individual would push themselves to a different point though.
HIIT was developed to improve the cardiovascular capacity of elite athletes who's cardiovascular capacity was already pretty much peaked out. HIIT is primarily a cardiovascular workout.0 -
Who gives a *kitten* what people are doing or not doing in their workouts. Most of us are not elite athletes but I'm guessing most of us want to improve our lives and if we follow the prescribed definition of HIIT or not, we are still moving our bodies to the best of our ability!
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I actually think my other circuit class would be more like a HIIT class, at least elements of it. Today for example we did intervals of 40 seconds strength then 5 intervals of cardio for 20 secs each with 5 seconds rest between. Then start again at a new station with new activities of the same type. 12 stations in total for 45 mins. Things like mountain climbers, burgers, squat jumps, high knees, ice skaters etc. The trainer pushes us to go max, but there's no way I can go max and go for 45 mins. So a true HIIT would be those sorts of thing at max for 30 mins or so?0
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I did my first HIIT class today and it wasn't what I expected. I heard it was a really tough class, obviously with high intensity activities (as the name suggests). Today's class was more of a circuit class with 40 secs on and 10 off, a mix of weights and core but not much high intensity cardio. I wouldn't imagine I would have burned anywhere near 500 calories as so many websites indicate you can with a HIIT class. I've done lots of circuit classes and it was pretty much the same as those. What have your HIIT classes been like?
Most HIIT classes are not delivering a HIIT session, they are circuit training. That is not to say they don't have value. I'd also observe that claims of 500 calorie burns in any class seeing are significantly over inflated.
Fwiw I'd be very surprised if you could get the HIIT in a class setting. From a personal perspective, to get the VO2MAX improvements I'd be looking at 15 minutes warm up, a total of 20 minutes of working intervals, then a 15 minute cool down.0 -
RAD_Fitness wrote: »Just because you can't hold 90% of your max for more than 30 seconds doesn't mean someone else cant.
If you're only at 90% MHR your not getting the VO2MAX benefits.
I'd also question the real value, given that it's a pre A-race type of activity, given that the effects aren't durable.0 -
My HIIT classes change each week. We use a variety of equipment that includes kettle bells, jam balls, med balls, battle ropes, TRX, handweights, resistance bands, valslides, BOSU balls, sandbags and plyo boxes. Classes are 55 minutes long and vary from 30-40 second sets and 3-4 rounds. They gym encourages the use of MyZone bands which are heart monitors that sync up with a display you can watch during your workout so you know when you can up your intensity.
This week is "Hurricane week" or 4 rounds of 30 seconds plus our performance test of how many push ups we can do in 1 minute and holding a 2 minute plank.
This week the rounds are:
#1
- ladder step ins/outs
- jamball slams
- russian twists with med balls
#2
- ladder high knees
- burpees with jamballs
- v ups with med balls
#3
- ski jumps (one legged hops) with ladder
- squat press with resistance band
- side planks
#4
- lateral ladders
- one legged row with resistance bands
- I'm actually forgetting this one! something on the ground!
Then the finisher which is tabata style 30 seconds on, 5 secs off, 3 rounds.
lunges to squat
spiderman planks
t-extensions with weights if desired
I love these classes and have been attending regularly for 2 years. The class change up keeps me interested and focused.1 -
My HIIT classes change each week. We use a variety of equipment that includes kettle bells, jam balls, med balls, battle ropes, TRX, handweights, resistance bands, valslides, BOSU balls, sandbags and plyo boxes. Classes are 55 minutes long and vary from 30-40 second sets and 3-4 rounds. They gym encourages the use of MyZone bands which are heart monitors that sync up with a display you can watch during your workout so you know when you can up your intensity.
This week is "Hurricane week" or 4 rounds of 30 seconds plus our performance test of how many push ups we can do in 1 minute and holding a 2 minute plank.
This week the rounds are:
#1
- ladder step ins/outs
- jamball slams
- russian twists with med balls
#2
- ladder high knees
- burpees with jamballs
- v ups with med balls
#3
- ski jumps (one legged hops) with ladder
- squat press with resistance band
- side planks
#4
- lateral ladders
- one legged row with resistance bands
- I'm actually forgetting this one! something on the ground!
Then the finisher which is tabata style 30 seconds on, 5 secs off, 3 rounds.
lunges to squat
spiderman planks
t-extensions with weights if desired
I love these classes and have been attending regularly for 2 years. The class change up keeps me interested and focused.
These sound a lot like my circuit classes. I love this style of class. Never get bored.0
This discussion has been closed.
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