HIIT cardio explained - A GREAT way to run

I love HIIT although I probably do it more the Fartlek style, i.e. no set timing for the intervals. Oh, I'll set a time goal but I'll adjust it throughout the workout. For example, I might do 60-seconds as fast as I can go and then back off and only need a 30-second rest but, as the workout goes on and I've done numerous cycles, I might need 60-90 seconds rest. And I usually get where I can only do 30 seconds all out at max after several cycles.I also change my resistance and/or incline and and that changes my intensity.

Like if I'm doing it on the elliptical, I might do my first 60s at 10-incline/8-resistance, then do my next at 20-incline/12-resistance, then back off and do 8-incline/5-resistance, and so on. Obviously, the more resistance the slower I'm going but it still takes all my effort. I do similar on the bike with different resistance levels which then determine how fast I can pedal.

I can only work to my utmost intensity on either the elliptical or exercise bike because I tend to need to lean over the handle-bars and close my eyes and then count in my head, just opening my eyes when I reach the count of 30 or 60 to see how close I am to the clock and then close my eyes and count a bit more until I'm done with that set. If my eyes are closed, I just can't do it as intensely for some reason.

I love it. It's a great workout. And, while I don't track, I do know that I'm able to do more and more cycles at higher intensity levels as time goes on. So much more fun than steady-state.

Hahahaha, I do that close my eyes thing too! I've been know to draw looks at the gym when I'm hoping I'm towards the end of an interval and I'm just in the middle but sucking air and burning in the legs and I say something out loud like, " you've got to be kidding!". I also agree that it is more fun than steady state and more time efficient too. Comparable total burn from steady state is something like 45 minutes. I still do steady state a times or two a week at various intensities as part of my plan but I always look forward to HIIT days!

Ha! Glad I'm not the only one. I have had several people, including a personal trainer, come up to me and tell me how impressed they are at what I'm doing so, eyes open or closed, it's all good, LOL.

I also have days where I do steady-state and other days when I lift heavy. I believe that the more mixing it up we do with the different types of exercise, the more overall fitness we achieve. I also do a spin class at least once a week that is more interval-training than HIIT but definitely mixes up intensities via changes in speed and/or resistance, standing vs. sitting, etc.

When I do steady-state it tends to be a class like cardio-kickboxing as that doesn't get boring. Unless the weather is nice enough to go on a nice, longer bike ride or I just go for a swim. The few times I've ended up doing steady-state on a machine indoors, I'm totally thankful that I can watch Netflix on my phone. I still tend to watch the clock due to some boredom but it's not near as bad if I'm watching something interesting.

PS: Shout out to my HIIT buddy zafferFL! How's things down in O town bro?

I wish I could run, but I have really bad feet and my podiatrist has banned it. I'm therefore doing HIIT on a stationary bike. I've been doing 15/20 mins of HIIT followed by 30 mins (approx.) of steady state, but am interested in the 45-min pattern the OP suggests. I'm assuming it will all apply just as much to a bike ...

Of course! What matters is intensity levels and heart rate, not what actual type of exercise you're doing.