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HIIT workout
Replies
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NorthCascades wrote: »orionaimee wrote: »stanmann571 wrote: »I do pretty much HIIT workouts everyday and love it.
if you want to follow youtube videos, I do a lot of "team body project" and "pop sugar fitness " HIIT workouts. they are awesome.
but if you are just looking at specific moves: fast squats, knee high runs, mountain climbs/running starts, leg repeaters, Scotties, etc.
None of which is HIIT.
Honestly, what is the purpose of this kind of response? Did you have a better suggestion or did you just want to tell some one they are wrong?
Tabata is 100% effort for 4 minutes. Far and few people (even elite athletes) can do the actual Tabata protocol.
Even really fit people will do it at about 85%-95% effort........................which would then be HIIT. And I think most people who put in about 75% effort think they are doing HIIT, when they actually aren't.
So why does it matter? It's like saying "I can do the treadmill on level 15" but the reality is they can.....................IF they are hanging on the handrails. If they didn't, they may last a minute. People toss around HIIT or Tabata casually nowadays because of the TIMING/TIME USAGE and not the actual protocols themselves. And that's just people fooling themselves into thinking they are fitter than they really are. It's much better to know the actual truth.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
So your explanation really sounds like a justification for some of you to belittle others. This is why people can’t stand coming on here. You sound like someone who is trying to be helpful but really you come off sounding like the guy from above who was super helpful in smacking down someone.
Nice
That's great and all. But why do these people need to use a specific name that has a specific need to describe their workout?
It's like if I go for a bike ride and say I'm running because, you know, who cares about the distinction, I just wanted some cardio.
It's more like a conversation about biking to work, and 3/4 of the way through the conversation you realize the person who started the conversation has a Harley.8 -
There's a scene in Alice in Wonderland where Humpty Dumpty tells Alice that a word means whatever he intends it to mean at that moment.
I do lifting weights for HIIT. I do a set, then I rest, then I do another set, then I rest again...4 -
orionaimee wrote: »stanmann571 wrote: »I do pretty much HIIT workouts everyday and love it.
if you want to follow youtube videos, I do a lot of "team body project" and "pop sugar fitness " HIIT workouts. they are awesome.
but if you are just looking at specific moves: fast squats, knee high runs, mountain climbs/running starts, leg repeaters, Scotties, etc.
None of which is HIIT.
Honestly, what is the purpose of this kind of response? Did you have a better suggestion or did you just want to tell some one they are wrong?
Some people only get "stimulated" when they go into a forum and figuratively urinate on a person's question or viewpoint.
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My fav YouTube channel for free HIIT workouts to follow is Fitnessblender. They're awesome!1
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Most people do "interval" workouts. HIIT is actually quite hard to do and you have to be in pretty good shape to even do it for 20 minutes straight.
FWIW, I don't think anyone can do a "true" HIIT routine for 20 mins straight.
A tabata HIIT routine is just 4 mins long. Anything 20 mins long is interval training.
The rate of exertion in HIIT for research purposes id 170% of VO2 max. Hard to translate that into a meaningful number that we can all understand but, according to 1 source, this would be equivalent to about 340 watts of effort, which in turn would be equivalent to a calorie burn of over 1500 cals/hr.
That's an incredible level of exertion that few people (usually only elite atheletes) can achieve.
Personally, my max rate of exertion on my rower when doing a tabata "type" routine (30 secs on/30 secs off) for 8 reps is only a little over 1000 cals or 200 watts max.
I'm totally wasted after I do this and can't imagine doing more no matter how hard I train.
I also can't imagine any human being exerting physical effort at a rate of over 1500 cal/hr or 340 watts for 20 mins continuously.
There might be a couple people in the world who could do this (bike racers most likely) but doing this would not be HIIT or interval training.
It would be insanity. LOL!
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Most people would be better served by posting what their workout objective is, and seeking input about how best to achieve that objective. In this case, because people use the term "HIIT" for so many different things, we don't really know what OP is seeking.
Things have been proposed from hill sprints to calisthenics circuits. Ya think those might have different effects, at any intensity, including "HIIT"?
OP, what are your goals? Maximum calorie burn for time investment? Shortened workout time investment compared to current workout? VO2 max improvement? Improving some other dimension of athletic performance or fitness?
And what kind of workouts do you do now: What specific activities, for what length of time, and how many times a week? Will you cut back on something else to add "HIIT"? Have you been working out regularly and intensely for a long time, or are you nearer a beginner? How many times a week, and for what length of time, were you planning to spend doing "HIIT"? Did you want to do it at home, in a gym, outdoors?
I'd like to help, truly.5 -
NatalieHarr1993 wrote: »Hi guys! I'm looking to introduce HIIT into my workout plan. Could anyone recommened a workout?
Thank you
1. Download a tabata timer app on your phone
2. At the end of your workout find a place you can sprint for 20 seconds or a cycling bike
3. Warm up at a low pace for a few minutes
4. Run/Bike the tabata interval (20s going as hard as you can, 10s casual pace to catch your breath, done 8 times for 4 minutes)
5. Cool down for a few minutes
6. Profit!1 -
OOH - Drats my post deleted - here goes again../
If you have an OrangeTheory near you - first class is free. Its basically similar to HIIT
.Example.. I go into a class of say 30 people and 1 trainer.... and get on a treadmill and listen to the coach. BAsically I may warm up and the say 2 minutes at base pace, 1 min push pace, and 30 sec all out pace (Faster than you thought you could go and there's a device you wear to monitor your heart rate so you are at 84% and above when you are in the HIgher intensity zones. So basically some days are about hill climbing, others are about speed, and others are long base and push pace (endurance) with some all outs. Then after 25-30 minutes you switch to the weight area or rower. Maybe you do an all out row for 300 M followed buy burpees, then mabe planks or plank jacks, or squats. BAsically they demonstrate moves and there's a screen that reminds you of the proper form etc. Small classes too.
I do this about 5 days a week for 60 minutes. Sometimes I do more... sometimes less - but it's changed my fitness immensely and lost weight doing it as well. (Though weight loss was more about food and Jenny Craig than working out). MAintenance however - workouts help!!! And they help with weight loss as well. Good luck!
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HIIT training?
.... heck, I'm completely gassed just from following this thread.2 -
NorthCascades wrote: »There's a scene in Alice in Wonderland where Humpty Dumpty tells Alice that a word means whatever he intends it to mean at that moment.
I do lifting weights for HIIT. I do a set, then I rest, then I do another set, then I rest again...
Ha that's nothing, I do HIIT marathons. I run for 3.5 hours then rest for a couple months then run for 3.5 hours then rest for a couple months. The training I do in between is shorter so it's tabata.10 -
Most people would be better served by posting what their workout objective is, and seeking input about how best to achieve that objective. In this case, because people use the term "HIIT" for so many different things, we don't really know what OP is seeking.
Things have been proposed from hill sprints to calisthenics circuits. Ya think those might have different effects, at any intensity, including "HIIT"?
OP, what are your goals? Maximum calorie burn for time investment? Shortened workout time investment compared to current workout? VO2 max improvement? Improving some other dimension of athletic performance or fitness?
And what kind of workouts do you do now: What specific activities, for what length of time, and how many times a week? Will you cut back on something else to add "HIIT"? Have you been working out regularly and intensely for a long time, or are you nearer a beginner? How many times a week, and for what length of time, were you planning to spend doing "HIIT"? Did you want to do it at home, in a gym, outdoors?
I'd like to help, truly.
what are your goals? My main goal is to drop 14 lbs in the next 7 months before my wedding
Maximum calorie burn for time investment? Looking to burn between 300 -500 calories per workout
Shortened workout time investment compared to current workout? I currently do 30 min strength training & 15 min cardio (Treadmill intervals & cross trainer intervals)
VO2 Max? I've only recently introduced cardio so at the moment my VO2 max is 27.7 ML/KG/MIN
What specific activities, for what length of time, and how many times a week? I train 5 days a week (Monday: Back & Cardio, Tuesday: Chest & Cardio, Wednesday: Legs & Arms, Thursday: Shoulders & Cardio, Friday: Core & Cardio). I do a 45 min workout a day (Wednesdays are sometime 1.5 hrs as I'm training both legs & arms).
Will you cut back on something else to add "HIIT"? I am planning to substitute my 10 min cardio on the treadmill / cross trainer for HIIT
Have you been working out regularly and intensely for a long time, or are you nearer a beginner? I've been strength training for the past 7 months. I've been adding cardio the past 2 weeks.
How many times a week, and for what length of time, were you planning to spend doing "HIIT"? 3 days a week for 10 mins at the end of my workout
Did you want to do it at home, in a gym, outdoors? Gym preferably
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HIIT simply isn't a high calorie burn (despite the marketing and people who don't understand the limitations of using heart rate monitors). The rest/recovery periods drag down the average burn.
If you only have a short amount of time (or only want to spend a small amount of time...) then to maximise your burn go as hard as you can maintain for the entire duration of your time available. Beware though that is taxing and will impact your recovery. It's why people limit their maximal effort training and make it just a small part of their training plan.
Example:
Last night I did interval training with 5 min easy, 3 min hard for an hour. My average power output was 155 watts (558 net cals).
It felt reasonably hard and would impact me to a small degree if I wanted to cycle again today.
Steady state at 155 w is just an easy everyday cycling pace for me, can do that for hours with no recovery issues at all. Same duration, less effort, same calories.
If I wanted to go flat out for the whole hour my burn would be c. 210 watts (756 net cals) but that would really cause recovery issues - something to be done rarely.
In exercise there are ways to be more efficient in training but no free lunches!
For big burns you can't beat longer duration.
PS - why are you doing a body part split for your strength training? That's hugely inefficient compared to full body compound lift workouts. You could get back far more time by changing your strength training rather than your cardio.
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orionaimee wrote: »stanmann571 wrote: »I do pretty much HIIT workouts everyday and love it.
if you want to follow youtube videos, I do a lot of "team body project" and "pop sugar fitness " HIIT workouts. they are awesome.
but if you are just looking at specific moves: fast squats, knee high runs, mountain climbs/running starts, leg repeaters, Scotties, etc.
None of which is HIIT.
Honestly, what is the purpose of this kind of response? Did you have a better suggestion or did you just want to tell some one they are wrong?
Tabata is 100% effort for 4 minutes. Far and few people (even elite athletes) can do the actual Tabata protocol.
Even really fit people will do it at about 85%-95% effort........................which would then be HIIT. And I think most people who put in about 75% effort think they are doing HIIT, when they actually aren't.
So why does it matter? It's like saying "I can do the treadmill on level 15" but the reality is they can.....................IF they are hanging on the handrails. If they didn't, they may last a minute. People toss around HIIT or Tabata casually nowadays because of the TIMING/TIME USAGE and not the actual protocols themselves. And that's just people fooling themselves into thinking they are fitter than they really are. It's much better to know the actual truth.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
So your explanation really sounds like a justification for some of you to belittle others. This is why people can’t stand coming on here. You sound like someone who is trying to be helpful but really you come off sounding like the guy from above who was super helpful in smacking down someone.
Nice
Sorry, it does play a role because these people think they get the benefits of the real tabata protocol or HIIT, which in fact they don't. So yes, it does play a role. It's not much different than doing an odd cleans, or kickstarting ones metabolism, or that they'll get bulky by looking at a 10kg dumbbell or that they'll drop all the weight quickly by training in fat loss HR range. It's a myth.5 -
PS - why are you doing a body part split for your strength training? That's hugely inefficient compared to full body compound lift workouts. You could get back far more time by changing your strength training rather than your cardio.
I use the following formula for my strength training workout: Different body part each day
Compound
Compound Variation
isolation 1
isolation 2
isolation 3
Would you recommend different for burning more calories?0 -
NatalieHarr1993 wrote: »PS - why are you doing a body part split for your strength training? That's hugely inefficient compared to full body compound lift workouts. You could get back far more time by changing your strength training rather than your cardio.
I use the following formula for my strength training workout: Different body part each day
Compound
Compound Variation
isolation 1
isolation 2
isolation 3
Would you recommend different for burning more calories?
Spend less time lifting and more time spent doing cardio (which is probably double the burn rate at least).
All those isolation workouts are hugely inefficient and time consuming as well as being very small calorie burners (the real calorie burn from strength training comes from the amount of weight shifted and in isolation lifts your weights are small).
(Caveat - to me neither strength training or cardio is for calorie burns but I'm working to your agenda not mine.)1 -
NatalieHarr1993 wrote: »Spend less time lifting and more time spent doing cardio (which is probably double the burn rate at least).
All those isolation workouts are hugely inefficient and time consuming as well as being very small calorie burners (the real calorie burn from strength training comes from the amount of weight shifted and in isolation lifts your weights are small).
(Caveat - to me neither strength training or cardio is for calorie burns but I'm working to your agenda not mine.)
Thank you. I'm going to take your advise on board1 -
Treadmill or elliptical are best for any type of HIIT cardio in my opinion. Pretty much want to start with a 3-5 minute warm up, walk for 2 1/2 minutes on speed 3 then jog for 2 1/2 minutes on speed 5. Once your warm up is over, you want to try an focus on 1 to 3 minute intervals of a run jog pace. Something like run for 1 minute on speed 9 then jog for 30 seconds or a minute on speed 6. If you have to walk at any point, that's fine. Just try and make it as strenuous as possible. Do the run/jog pace for at least 20 minutes. The more you do this style of training, the better you will get with it. So if you need to walk more than jog and jog more than run, that's okay! Just push yourself. Then comes a 3-5 minute cool down, this is where you put the speed down to a power walk type speed, maybe like 4.5 to start.. Then as the minutes go by, you can put an incline on as the speed gets lower every minute till your done. This is a good way to burn more calories and make the cool down as challenging as possible.11
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GainsLevelIncreased wrote: »Treadmill or elliptical are best for any type of HIIT cardio in my opinion. Pretty much want to start with a 3-5 minute warm up, walk for 2 1/2 minutes on speed 3 then jog for 2 1/2 minutes on speed 5. Once your warm up is over, you want to try an focus on 1 to 3 minute intervals of a run jog pace. Something like run for 1 minute on speed 9 then jog for 30 seconds or a minute on speed 6. If you have to walk at any point, that's fine. Just try and make it as strenuous as possible. Do the run/jog pace for at least 20 minutes. The more you do this style of training, the better you will get with it. So if you need to walk more than jog and jog more than run, that's okay! Just push yourself. Then comes a 3-5 minute cool down, this is where you put the speed down to a power walk type speed, maybe like 4.5 to start.. Then as the minutes go by, you can put an incline on as the speed gets lower every minute till your done. This is a good way to burn more calories and make the cool down as challenging as possible.
... That's interval training. Great, but not HIIT.7 -
GainsLevelIncreased wrote: »Treadmill or elliptical are best for any type of HIIT cardio in my opinion. Pretty much want to start with a 3-5 minute warm up, walk for 2 1/2 minutes on speed 3 then jog for 2 1/2 minutes on speed 5. Once your warm up is over, you want to try an focus on 1 to 3 minute intervals of a run jog pace. Something like run for 1 minute on speed 9 then jog for 30 seconds or a minute on speed 6. If you have to walk at any point, that's fine. Just try and make it as strenuous as possible. Do the run/jog pace for at least 20 minutes. The more you do this style of training, the better you will get with it. So if you need to walk more than jog and jog more than run, that's okay! Just push yourself. Then comes a 3-5 minute cool down, this is where you put the speed down to a power walk type speed, maybe like 4.5 to start.. Then as the minutes go by, you can put an incline on as the speed gets lower every minute till your done. This is a good way to burn more calories and make the cool down as challenging as possible.
That's not HIIT bbut run/walk intervals. You can actually calculate calories relatively realistically with
0.3* weight in lbs * distance in miles for walking
0.65ish* weight in lbs * distance in miles for running.3 -
So what you're telling me is... A run which should be a sprint for 30 seconds or 1 minute, followed by a jog for 30 seconds or 1 minute... That type of pace for 20 to 30 minutes, not including the warm up nor the cool down, is not high intensity?3
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