HIIT it! Wednesday, 12 Sept.

I did a HIIT workout yesterday and plan on adding more of those in so I thought I would start checking in here. I warmed up 5 minutes, then alternated between 45 sec at 8 and 1 minute at 4 on the treadmill. 8 is the fastest I've ever gone on the treadmill so my goal is to increase that speed a little each time.
My plan is to do a HIIT workout on the days that I do my upper body stuff at the gym. Here is the schedule I plan on doing:

Sunday-Yoga and long, easy run
Monday-Elliptical and/or stairmaster with abs
Tuesday-HIIT and Back/Biceps
Wednesday-Cardio (elliptical, kickbox etc.) abs and PIYO class
Thursday-HIIT and Chest/Tris/Shoulders
Friday-Legs, step class and abs
Saturday-rest
I also am going to try to do at least 20 minutes of stretching or yoga 3x a week in the evening if I don't have time in the morning. What do you think?


Lorie-I know what you mean about hating when things interfere with workouts!!! I hope you feel better soon.

Beth http://www.rykat.org/forums/style_emoticons/default/arrowhead.png
 
Morning gals!

Lorie, so sorry you feel yucky :( I HATE getting sidelined like that. I hope you feel better very soon!

Beth, great plan! Everyone starts HIIT at their own level. It's all relative. Sounds like you got a great one in. Go you for getting started.

Today I have sports circuit at the gym while Aiden is in school. Tomorrow will be a rest day as I am meeting a friend at the park. Aiden has off tomorrow and Friday from school. Not sure how the rest of the week will flow. Ahhh, kids ;)


Debbie


Brain cells come & brain cells go, but fat cells live forever.
 
Well, I wasn't going to let a head cold ruin my workout plan!

I did the following:

5 minute warm-up on 6.8
45 seconds at 9.8 (I think it was something like a 6:15 pace)
then 60 seconds at 4.5
I did that 15 times for a total of 4.4 miles

***Deb, I did feel like my heart was going to pump out of my chest while I was at that speed, but felt fine during the recovery. I didn't quite get to puke-feeling. Should I go faster? I was definitely tired and didn't think I could go more than 15 intervals. ALso, I am not sure how much faster I could go and not feel like I am going to fly off the treadmill.***

After that, I did Legs and Glutes. I have a real love/hate relationship with that workout! }(

Anyway, I am sure I am going to be sore tomorrow (I am always sore form L&G)! I plan on doing an upper body workout and maybe some light cardio if my legs are not too sore.

I really do like HIIT!!!
 
Hey Lorie! Well, man, that is some workout for not feeling great. Phhhhbt!

So how long did you log in timewise? Just remember, try not to go beyond 25 min. You really shouldn't be able to anyhow. Sounds like you did it right. You don't actually want to puke :p It's kind of like feeling as if you are really getting close to that threshold where you can't go (but not quite), know what I mean? Say you do ten intervals, it should really start creeping up on you, even by the fourth or fifth interval...as if you are using all your reserves to keep pushing through. Does that all make sense? You are doing great. Keep up the good work!

Sports circuit is done. That class kicked my butt literally and figuratively. My instructor is so awesome. She is a trainer and has been in the field probably 20 years. Today we did really fast paced intervals that were set up something like this:

2 min jump rope (alternating legs)
heavy forward/side lunges (holding 1 heavy dumbbell)
lateral hops (1 min) over body bar
jump snatches w/ heavy wts (kind of like clean n' press)
2 min jump (alternating double hops)
wide pushups/narrow pushups
lateral raises w/ band
2 min jump (feet together)
crunches w/ arm across chest (left side, right side, center = 1 rep)


and it went on and on for almost an hour...you get the gist. Then we did some bicep/tricep work in between speed-agility drills.


Whew.

ETA - you guys can do HIIT on the elliptical, bike, plyometrics, etc. You certainly don't have to limit yourself. Although, here is another great run I like to do, though it's probably somewhat more intervals (I forgot who I got this from on another forum):

Start 6.0 5 min

6.5 for 1/10 mile
7.0 1/10 mile
7.5 1/10 mile
8.0 1/10 mile
8.5 1/10 mile
9.0 1/10 mile

and then bring it back to 6.5 but only go up to 8.5. So, every cycle you go up one less than the one before until you are back to 6.5. Cool down on 6.0 for 5 min. I usually walk for a minute in between cycles b/c this is such an intense butt kicker. It really creeps up on you. Give it a go sometime.


Debbie


Brain cells come & brain cells go, but fat cells live forever.
 
That sounds like an awesome w/o! I'm going to have to try it.

My total time logged was 40 minutes but that includes the five minute warm up. I actually felt like I couldn't do anymore after about #9 but I tend to push myself hard (it's how I am able to complete marathons) and was determined to do 15 intervals! When I set my mind to something, I do it. I was dying by 14 and 15!

I am anxious to see my improvements when incorporating HIIT.
 
Sounds really good, Lorie. The only thing I want to keep stressing is to keep the time. If you add 5 min warm up and 5 min cooldown, I think that will bring you to 35 min at the absolute max. Try not to outdo in that dept. Keep those longer runs for steady state, intervals, etc!


Debbie


Brain cells come & brain cells go, but fat cells live forever.
 
Hi!

I don't have a treadmill or any other exercise equipment and can't run at a track. I still have a 2 y.o. at home. Anyway, I've been doing my own version of HIIT using plyometrics. I'm not sure if my HR is getting high enough to be considered HIIT. Also, my knees are feeling it. Any suggestions about preceived exertion and/or knee-friendly moves from those of you who may be n the same baot as me?

Thanks,

Michelle
 
Hi, Michelle! Welcome. Can you tell me what you are doing for plyometrics, now? There quite a few low impact type moves that can get your HR up there. I suggested some lower impact type work for Shannon (SRP) in the open discussion forum a bit ago.

Here's my copied response:

"Shannon, what about subbing one of your cardios for a high intensity, low impact, bootcamp-esque type deal?

For example, you can take different types of drills & string them together for an HIIT/circuit fest (do 1 min of each and repeat 3x):

-hammer punch lunges
-overhead ball slams (from a chair or high step)
-mountain climbers
-explosive BOSU pushups (start w/ one hand on floor and other hand in the middle of BOSU and explode up so hands land on other side in reverse position)
-speed skaters (using light dumbbell to punch)
-medicine ball sit up & toss – start in crunch position w/ arms extended overhead w/ med ball. Crunch up, bringing med ball overhead, and toss into air. You can also do this on on an incline/decline bench

This is just an example...but I find I enjoy doing these kind of things as a shake up in my week".


Michelle, you can also add in side to side sumo squat w/ hand touch down - shuffle fast side to side and touch down to the ground holding a lighter weight.

Debbie


Brain cells come & brain cells go, but fat cells live forever.
 
yesterday was my HITT session and i'll do another on friday. Yesterday was:
1 min sprint with 1 min recovery standing on the side of the treadmill. the settings were 5% incline at 9mph. i repeated it 10 times. it took 20 min. it was intense. today is my steady state cardio day. i'm actually pooped from yesterday.
 
Well, I just wrote a nice long post and lost it x( x( it is floating somewhere in cyberspace...I wonder where lost posts really go?

Anyhow...great workouts all around! I love reading what everyone is doing and picking up some new ideas. Welcome to the new faces :D

I did Slow/Heave legs and 200 walking lunges :eek:

Later taters!
 
Ok. I am going to give it a whirl tomorrow. A question though. Do any of you use a HRM while doing this? I am wondering how high the HR gets on the sprints? I know HR is individual. I was just wondering. So it should not go over 25 min right? TIA
LD
 
I agree that it is fun to see what everyone else is doing and get ideas for HIIT workouts.

I am not sure what I will do tomorrow. Maybe just upper body weights. Maybe a little cardio. Depending on how I am feeling cold-wise.
 
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