HIIT Workouts

HIIT planks are the *kitten*!

sijomial wrote: »

A true HIIT workout is cardio of such extreme intensity that the duration must be short and a good proportion of that duration will be recovery time - you will not be burning 500cals or anywhere close.

I think you mean circuit training as you mention reps and sets?
In which case using cable machines would be my current favourite, minimal rest and alternating push/pull, variable reps but mostly 10 - 15 depending on exercise, variable sets (more based on total duration) - but it's still unlikely to burn 500 cals!

EPOC is that's what you mean by burning some while resting is vastly over-estimated in terms of significance, it's trivial.

I always see programs advertising ridiculously high calorie burns - 1,000 calories an hour and the like. I doubt many people could reach those sorts of numbers.

Its the best way to train in my opinion. Ive been working out since junior high, been lifting since high school, been a certified fitness/spinning instructor for 15 years, now at 44 im in the best shape ive ever been. I owe it all to hiit training and heavy lifting. More specifically tabata style of hiit training protocol.
20 second all out (in this 20 seconds you should go as hard as you can. Breathless). 10 seconds recovery repeat 8 times to equal 4 minutes. I do about 5-6 rounds. (20-24 min). Then I add heavy lifting with it. One hour=500-600 calories.
I have been teaching this way for 7 years now.
Some of my favorite moves:
Burpees
Mountain climbers
High knees
Butt kicks
Manmakers
Jacks
Skaters
Long jumps
Squat jumps
Star jumps
Frog jumps
180 jumps
Lateral jumps
Lateral jumps to a burpee
Battle ropes
Box jumps


I use hiit training with the treadmill too. 30 sec sprint intervals i put into my running to increase my speed. I have never been a runner but i think of all my years of hiit training paid off. I ran my second 5k in 29 minutes.

If you look up tabata on itunes you can download songs. They count down for you etc.
My favorite are

“total body tabata”
“Turbo tabata trainer”

There are also a few podcasts that have tabatas.

https://podcasts.apple.com/us/podcast/tabata-time-coached-tabata-interval-mix/id300391393?i=1000110433488

(This actually tells you what to do)




https://podcasts.apple.com/us/podcast/125-bpm-tribal-tabata/id124686671?i=1000359093846

Good luck and enjoy!! Ive been training this way after my first son was born (8.5) years ago. I didn't have hours in the gym anymore. I needed effective and fast way of training. 3 kids later, i weigh less than i did before my wedding. Also from all the research, podcasts, and courses I have to take to keep my certification current this is the way to go. Long drawn out cardio is not longer the way to go.

Strongfitmama100412 wrote: »

Its the best way to train in my opinion. Ive been working out since junior high, been lifting since high school, been a certified fitness/spinning instructor for 15 years, now at 44 im in the best shape ive ever been. I owe it all to hiit training and heavy lifting. More specifically tabata style of hiit training protocol.
20 second all out (in this 20 seconds you should go as hard as you can. Breathless). 10 seconds recovery repeat 8 times to equal 4 minutes. I do about 5-6 rounds. (20-24 min). Then I add heavy lifting with it. One hour=500-600 calories.
I have been teaching this way for 7 years now.
Some of my favorite moves:
Burpees
Mountain climbers
High knees
Butt kicks
Manmakers
Jacks
Skaters
Long jumps
Squat jumps
Star jumps
Frog jumps
180 jumps
Lateral jumps
Lateral jumps to a burpee
Battle ropes
Box jumps


I use hiit training with the treadmill too. 30 sec sprint intervals i put into my running to increase my speed. I have never been a runner but i think of all my years of hiit training paid off. I ran my second 5k in 29 minutes.

If you look up tabata on itunes you can download songs. They count down for you etc.
My favorite are

“total body tabata”
“Turbo tabata trainer”

There are also a few podcasts that have tabatas.

https://podcasts.apple.com/us/podcast/tabata-time-coached-tabata-interval-mix/id300391393?i=1000110433488

(This actually tells you what to do)




https://podcasts.apple.com/us/podcast/125-bpm-tribal-tabata/id124686671?i=1000359093846

Good luck and enjoy!! Ive been training this way after my first son was born (8.5) years ago. I didn't have hours in the gym anymore. I needed effective and fast way of training. 3 kids later, i weigh less than i did before my wedding. Also from all the research, podcasts, and courses I have to take to keep my certification current this is the way to go. Long drawn out cardio is not longer the way to go.

I'm not knocking you or your experiences but I think it's important that we lay out the terms and definitions before we start saying what's better than something else.

HIIT training has it's place like all things but to say that long steady state cardio is dead and HIIT has replaced it is completely inaccurate and misleading.

To be fair to your point, HIIT training has been used by endurance athletes with great success in completing their events but that didn't exclude using training methods that are specifically aimed at their sport. They still have to train with specifics to their sport.
*Law of specificity*

No amount of back to back Tabata intervals would change that.

Now in regards to burning calories and saving time in the gym, HIIT training works well but let's not act like it's a one size fits all solution.

I don't want to come off as combative to you or your experiences, I'm just trying to give a wider perspective.

I think it's kind of sad that people do cardio they enjoy so little that they want it to be really short, or that they don't have time in their lives to do fun, active things that take longer (biking, swimming, skating, kayaking, outdoor running, rowing, etc.) Just my opinion, of course.

I also think it's interesting that much of the early research on HIIT benefits (like the original Tabata studies) was done with intense (max effort) cardio intervals (exercise bike, rowing machine, that sort of thing), and that people are now doing almost anything (calisthenics, "functional fitness", circuits) in a similar time-interval format and claiming it has the same benefits seen in that early research. I get that heart rate may increase to similar levels doing those "new HIIT" things as during max-effort pure cardio, but some of that HR increase is related to pressure and strain, not purely oxygen consumption. Makes me wonder.

Don't get me wrong, everyone can and should do the forms of exercise s/he finds most enjoyable, beneficial, and easy to fit into a happy and balanced life. And I'm quite confident that this new-style HIIT has benefits, of course.

But I wonder if there's a little bit of trendy up-sell around "HIIT" these days. For sure, I don't see why it's useful to deprecate the other exercise modalities - saying they're useless or not fun - in order to sell the HIIT.

phred_52 wrote: »

I see and read that cycling don't seem to be on list for HIIT. That's nutty to me. Oh Well. I just used 1hr of bike in gym as my example...i'm 57, using 220 -57, max HR is 163.

(1)..79% = 130bpm ....(2) 85% = 140bpm....(3) 93% =153bpm

In that 1 hr I'm pretty much constant at 75% to 79%. I'll get to 85% 2-3 times briefly in 1hr, and I'll really turn up tension and crank pedals for 30-60 seconds, hitting 150-155bpm.

If that is not HIIT well....maybe I should give it up ...Or those in the know that came up with this, at least the High Intesity first part are totally clueless . If above is not HIIT, well....nm

Sorry but you are wrong - that absolutely is not HIIT. You have fallen for the misinformation being promoted by the fitness industry that feels the need to sex things up to sell their classes or programs.
(Often accompanied by exaggerated calorie burn numbers derived by guesswork, pure marketing nonsense or ignorance.)

An hour is far, far too long duration.
You don't do HIIT intervals by heartrate (HR lags behind effort).
This shows by how much from one of my interval training sessions.



Is it high intensity, maybe (you haven't tested your max HR so your percentages are estimates).
Are there some intervals, yes - but no it's not HIIT.
Unless you are dying after 15 seconds of a maximal effort sprint it's not HIIT intensity. Getting tired because you are operating at a high HR for a while doesn't define HIIT.

That doesn't make it bad training of course, doesn't make it easy it's just being called something it's not. It's "just" interval training which has an enormous scope and can be extremely valuable part of training. Just like my graphic just shows an interval training session.

You are right though that an exercise bike session is a good medium for a HIIT workout as you can go from recovery to maximal effort instantly.