HIIT??

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I do HIIT on the treadmill and on the elliptical. On the elliptical I do 90 second warm-up, 30 second max, 90 seconds, 30 seconds max... The 90 seconds does NOT get my heart rate all the way back down on the elliptical. It's (I'm 26) upper 170's into 180's during my max and doesn't drop below 160's during my recovery. I think the longest I made it doing intervals on the elliptical was 14 mins (7 intervals) then I just go normal for the rest of my workout, or sometimes to 20 minutes and then I throw in a few more intervals with longer recoverys lol

On the treadmill, I do 0.15 mile warm-up at 3.5mphish, then run for 0.15 mile around 6mph, repeat. I don't know the time aspect of these intervals, but my heart rate goes from 170's down to 140's before I repeat. I do that for 2 miles and then I cool down. I've been getting the 2 miles in in under 30 minutes so I usually end up with a 33-35 minute workout that way.

OR, If I am on my treadmill at home, I watch tv while I walk. I walk during the show and try to jog/run during the commercials. :-)

I do cardio at least 4 times a week, and try to get my lifting in twice a week.

HIIT - is High intensity interval training. You can use weights for this as we do in Crossfit which is a 45 min circuit. Yes it is HIIT at 45 minutes. WE do TABATA sometimes. If you go on any crossfit gym's website you can view their workouts and use them at home if you have some of the equipment, Mainly kettlebells and boxes for jumps.

A lot of people on here are describing TABATA. You can do sprints for TABATA. 20 seconds all out sprint followed by 10 second walk or rest. 8-10 rounds. Really short.

http://www.tabataprotocol.com/

Nah, that's just a smaller version of HIIT. HIIT has been around for a long time. The first time I heard of it was in a 1998 article in Muscle Media Magazine.

OMG Shaun T was my dance teacher in 2000! Not even joking, small town New Jersey! I can tell you he is in amazing physical shape. I would do this, but I am actually afraid of how hard it could be!

HIIT - is High intensity interval training. You can use weights for this as we do in Crossfit which is a 45 min circuit. Yes it is HIIT at 45 minutes. WE do TABATA sometimes. If you go on any crossfit gym's website you can view their workouts and use them at home if you have some of the equipment, Mainly kettlebells and boxes for jumps.

A lot of people on here are describing TABATA. You can do sprints for TABATA. 20 seconds all out sprint followed by 10 second walk or rest. 8-10 rounds. Really short.

http://www.tabataprotocol.com/

Nah, that's just a smaller version of HIIT. HIIT has been around for a long time. The first time I heard of it was in a 1998 article in Muscle Media Magazine.

I think the difference is with HIIT, the rest is longer than the intense exercise and with TABATA the high intensity interval is longer than the rest.

This method of training has been around for a long time, tho' the science of it does appear to have progressed. When I was a kid, we just used to call it interval training. We'd sprint 150m, then jog 150m etc.

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i wanna start lifting heavy weights to but don't know where to start! lol

New Rules of Weightlifting for Women. I know several women who have read this book and they love it.

What he said. Also ChaLEAN Extreme is good.
I am also considering Stronglifts 5x5 at some point.

Around 275 to 300. The benefit of HIIT is not calories burned during but EPOC (Excess Post-exercise Oxygyn Consumption) It is at a rate of about 14% for some period of time. How long is a mattter of different opinions. According to Lyle Mcdonald on the site www.bodyrecompostiion.com he estimates HIIT for a 20 minute session total burn at about the same as 40 to 45 minute stready state burn factoring EPOC for both.

That being said, total burn is not my primary reason for doing it as I can get higher burn on a 1 hour run. The reason is it's time efficeint and it increases overall fitness especially VO2. It's just one piece of an overall fitness strategy. It's also not new. It's been around since early the last century as a training technique. It just seems to fall in and out of vogue and based on the amount of threads around here lately, it very in right now!

bumpity

I box for my HIIT, my partner holds up the pads and I have a 3min warm up and then go as hard and as fast as I can for 20 seconds. By the third consecutive session I don't have the speed or the strength of the first one, but my heart rate goes through the roof each time It's definitely increased my capacity to swim for longer/faster. It doesn't sound like much but there's no way I could keep that up for longer! I guess over the months as I become fitter I'll increase the time, most likely i'll increase frequency/number of repeats per session rather than aiming for massively longer sessions.

Bump to read and follow. Thanks for posting!!

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I did Insanity (HIIT) for 2 months and my cardio is now off the chart and I lost 14 pounds (only need to lose another 4 and I'm at my ideal weight). I thoroughly recommend this type of training.

http://www.beachbody.com/product/fitness_programs/insanity.do

have a look

I though Insanity was max intensity interval training (long periods of high intensity followed by short recovery)

OP: HIIT is usually a 1:1 or a 1:3 ratio with recovery. If doing HIIT at a track or treadmill you essentially sprint for 30 seconds to 1 minute, then do a recovery walk/jog for the same duration, or up to 3 times as long. so you can sprint for 30 seconds, recovery 30 seconds, repeat, or sprint 1 min recover 2 min repeat.

Since it is high intensity the workout only need to last for 15-20 minutes, if you can go longer, then push yourself harder.

So, if what matters are calories in vs calories out, what benefits do HiiT workouts offer ? Just cardiovascular fitness? In other words, what difference does it make if it takes me 45 minutes to burn 300 calories on an elliptical, versus 300 in 20 minutes doing HIIT?

Ok - I think I had this wrong -

I thought it was 2 minutes of killing yourself and 1 minute of recovery --- I was having a really hard time with this and I couldn't make it through my 10 repetitions ... I was having pinching/uncomfortable feelings in my chest.

So is it better to do it like that with the 2 minutes to 1 until you can't do it anymore -- by the end it is more like 1.5 minutes on and 3 minutes off .....

Or should I be doing 30 sec to 1 min on & then 1 - 3 minutes off???

Just looking for the best way to do this to move some weight ... if I could get some weight off it ould help with exercise & joint pain!

Hugs - Dia

It has very little to do with actual time and a lot to do with intensity. But as soon as someone sstarts talking minutes, they are no longer at high intensity.

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