high intensity interval training

fatshady360
fatshady360 Posts: 23
edited November 12 in Fitness and Exercise
whats worked really well for me and stripping fat off my body is skipping...yes....it costs about £4 for a speed skipping rope,and its burns around 700-800 cals an hour,but your only actually skipping for 30mins

the way i perform this is 1min skipping....1 min rest......1min skipping......1 min rest and so on for 1 hour.

my bodyfat levels dropped very very fast doing this.....just thought id say,might be helpful to some
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Replies

  • OSC_ESD
    OSC_ESD Posts: 752 Member
    Are we talking " Little girl in pigtails down the sidewalk skipping " ????? I would like to see a " visual " of you doing this ... just sayin' !

    Not that there's anything wrong with " skipping " .... :wink:
  • fatshady360
    fatshady360 Posts: 23
    lol......i cant do that!!!!my hair isnt long enough!!:wink:
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    whats worked really well for me and stripping fat off my body is skipping...yes....it costs about £4 for a speed skipping rope,and its burns around 700-800 cals an hour,but your only actually skipping for 30mins

    the way i perform this is 1min skipping....1 min rest......1min skipping......1 min rest and so on for 1 hour.

    my bodyfat levels dropped very very fast doing this.....just thought id say,might be helpful to some

    I got up to skipping for 45 minutes straight, any reason to rest every minute?

    I may try that with my 1.25" diameter rope though.
  • fatshady360
    fatshady360 Posts: 23
    hi trail......yeah,its basically flat out/balls to the wall skipping,rather than steady state.i keep my hrm on when im doing it and i get to about 160-165 in the mins i work,in the min i rest it normally drops back down to 125-130 before i go again........its said that its the best way to burn fat without burning muscle.....at a constant high intensity im burning muscle and fat,cause of the intensity,your body is pulling energy from everywhere(muscle and fat).the interval way im still burning alot of calories but preserving muscle wastage aswell cause your body is getting a chance to rest
  • ShadowSoldier23
    ShadowSoldier23 Posts: 321 Member
    I've had a rope for a while, but I've been so heavy it's difficult to jump! I'm hoping to try again soon but that sounds like a really good way to get cardio!
  • dport7
    dport7 Posts: 123 Member
    I do HIIT. Jogging in place with 2 pound ankle weights and 2-1/2 pound barbells, It's a killer workout. I also alternate days doing nothing but abs in HII. I also like Insanity. HIIT.
  • fatshady360
    fatshady360 Posts: 23
    hi shadow.....it is the best way ive found to strip fat,and to be honest,i prefer it to running.....cheap and you can do it in your own back yard:wink:
  • ShadowSoldier23
    ShadowSoldier23 Posts: 321 Member
    hi shadow.....it is the best way ive found to strip fat,and to be honest,i prefer it to running.....cheap and you can do it in your own back yard:wink:

    Yea I have been trying to do HIIT of sorts on the elliptical since it's easier on my knees/ankles (i'm still over 300lbs). But I have a rope and I plan to use it when I can! :)
  • fatshady360
    fatshady360 Posts: 23
    ellipticals are great too......you can lose a serious amount of weight on those:smile:
  • ShadowSoldier23
    ShadowSoldier23 Posts: 321 Member
    ellipticals are great too......you can lose a serious amount of weight on those:smile:

    I'm trying! I go all out as fast as I can (without increasing the intensity so it's not true HIIT but I'm trying!) for a minute, rest for 2 and back at it for another minute. I've gotten up to 15-20 minutes doing this and it's so much easier than straining my poor knees or ankles by running. People try to encourage me to run, but I KNOW how easy it is to hurt yourself at my weight doing that. Injuries are not an option.
  • fatshady360
    fatshady360 Posts: 23
    you know your own body......dont let anyone push you to do anything........aslong as your going as hard as you can for that minute,your gauranteed to see results:wink:
  • EPICUREASIAN
    EPICUREASIAN Posts: 147 Member
    Thx for the tip...I'll have to add this. As soon as I find a decent rope.
  • nanochic
    nanochic Posts: 8 Member
    That sounds like an amazingly creative and smart adaptation of HIIT. I will definitely have to do this, since I own a jump rope and can do it in my house without looking like an idiot. Thank you for this tip!
  • XoSaraoX
    XoSaraoX Posts: 97 Member
    Tabata on the treadmill, might be the death of me but i LOVE LOVE LOVE IT!
  • zafferFL
    zafferFL Posts: 402
    whats worked really well for me and stripping fat off my body is skipping...yes....it costs about £4 for a speed skipping rope,and its burns around 700-800 cals an hour,but your only actually skipping for 30mins

    the way i perform this is 1min skipping....1 min rest......1min skipping......1 min rest and so on for 1 hour.

    my bodyfat levels dropped very very fast doing this.....just thought id say,might be helpful to some

    1 hour is insane! but worth it..

    have you tried going even more full out and keeping the sessions shorter?
  • fatshady360
    fatshady360 Posts: 23
    hi zaffer,i suppose i could push it to the extreme...my heart rate runs at 165 by the time ive finished the min of work,my max heart rate is 180.if i was pushing it to the extreme,then yes,id probably go for 20mins on......20 mins off,but the recovery time would probably have to increase to let my heart rate come back down enough to go again....one of my ropes has a jump counter on it.......and by the time ive hit 20mins when my heart rate is at 165,ive done over 3000 jumps
  • Squidgeypaws007
    Squidgeypaws007 Posts: 1,012 Member
    I've tried skipping - made about 10 minutes before thinking I was going to die, but one main thing I noticed was....I have forgotten how to skip! All those years with the pig tails and the cute songs and now, I can't remember how to do it!! My feet keep getting tangled and I miss the jumps and stuff! Any tips? Or you think it'll get better as I do more? :)
  • Zarienz
    Zarienz Posts: 60
    Definitely gonna do this, thanks shady.
  • Yori1
    Yori1 Posts: 142
    Hi Shadow,

    On Youtube Sparkpeople.com channel, there is a 10 minute cardio jump rope routine which those starting out can use!!

    Check it out and see if it helps.
  • CyanideCyster
    CyanideCyster Posts: 119
    Ooooo thanks for this. I've been avoiding cardio as I'm trying to build muscle but I really need to shed some fat even though I'm at my goal weight. BF 25%. My daughter has a skipping rope upstairs so I'm going to give this a go later!
  • CyanideCyster
    CyanideCyster Posts: 119
    P.S Your transformation is incredible!
  • sycarroll
    sycarroll Posts: 14 Member
    I do like skipping rope but don't think i do just that for very long, I get too bored. My current HIIT currect is jumping rope, Jumping Jacks, Juming rope, jogging, mud runs, knee highs, squate jump, leg hops. All one minute each, except leg hops which is 30's each leg, straight through no breaks until the end, than 2 minute rest. I do a total of 4 times.
  • ihateroses
    ihateroses Posts: 893 Member
    WOOT! Adding this to my "HIIT list"
  • fteale
    fteale Posts: 5,310 Member
    I do skipping as part of my circuits program - 7 sets of between 2 and 4 minutes, and although I feel exhausted, it doesn't burn that many calories for me.
  • zafferFL
    zafferFL Posts: 402
    hi zaffer,i suppose i could push it to the extreme...my heart rate runs at 165 by the time ive finished the min of work,my max heart rate is 180.if i was pushing it to the extreme,then yes,id probably go for 20mins on......20 mins off,but the recovery time would probably have to increase to let my heart rate come back down enough to go again....one of my ropes has a jump counter on it.......and by the time ive hit 20mins when my heart rate is at 165,ive done over 3000 jumps

    exactly :) that's the point...try it even more extreme for one session, you'll find that you can probably get to 20 seconds on and 10 seconds rest eventually.
    HIIT has helped with recovery for me, especially when reducing rest times systematically.
  • _Ben
    _Ben Posts: 1,608 Member
    Moved to fitness and exercise
  • fatshady360
    fatshady360 Posts: 23
    hi fteale.......seriously!!im surprised at that...when i put it in the app for 40mins it gave me 600 close to 700 cals burnt,but that doesnt include the 1 min on/1 min off type of training......i actually went by my rope counter and my heart rate monitor....there was only a 10 cal difference between the 2..500 on my heart rate monitor and 510 on my rope...so i went with my heart rate monitor.
  • fteale
    fteale Posts: 5,310 Member
    hi fteale.......seriously!!im surprised at that...when i put it in the app for 40mins it gave me 600 close to 700 cals burnt,but that doesnt include the 1 min on/1 min off type of training......i actually went by my rope counter and my heart rate monitor....there was only a 10 cal difference between the 2..500 on my heart rate monitor and 510 on my rope...so i went with my heart rate monitor.

    I use a HRM. MFP puts the cals burned as much higher.
  • alli_baba
    alli_baba Posts: 232 Member
    I completely agree about the effectiveness of rope skipping.

    I used to be a runner (35 miles a week) until an injury sidelined me. That's when a friend who is a boxer suggested rope skipping. He said it was more effective cardio than running and lower impact (if you do it properly, your feet shouldn't be more than an inch off the ground).

    Anyway, for the last six months I've been tacking on a 20 minute interval session (24 rounds of 40 seconds on/ 10 seconds off) to my normal workouts. I am actually a bit below my goal weight (so I didn't do this for weight loss), but I am in much better shape than my running days.
  • rileysowner
    rileysowner Posts: 8,319 Member
    I have not seemed to be able to get the hang of skipping. I keep getting caught up on the rope.
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