HIIT workouts

[luv2tri]

Thanks to those who answer my previous post regarding what HIIT stands for.

Now that I know what HIIT (High Intensity Interval Trainimg) stands for and have read about it (thanks for the links), what are some HIIT workouts you all do?

http://www.musclemedia.com/training/hiit.asp
http://www.buildingbodies.ca/Cardio/Interval_Training.shtml
http://www.efatloss.com/aerobic-interval-training.html

 

[fox2star]

I do an interval workout on the treadmill ( can also be done outside), tht is called "Sprint 8" .. This is where you walk or jog for a prescribed time ( I do 1 min 55 seconds, then I up the speed to a sprint for 30 seconds, then go back to the slower speed etc. I actually do 10 or sometimes 12 sprints cycles, then walk to cool down for 5 minutes.

 

[xschwarz]

For my fat loss workout plan I first do a muscle group workout M,T, Th, and F. Following each weight workout I rotate between the following HIIT Cathe workouts:

Imax 2 blasts only with 60-90 sec recovery 1-6, or 4-10
Imax 3 Blasts only with 60-90 sec recovery 1-6 0r 4-10
Bootcamp Cardio followed by abs, 60-90 sec recovery 1-10
KPC High Intensity Drills Only
Kickmax Bootcamp
Low Max Blasts Only, 60-90 sec rests between recovery
HSTA Cardio Only 45-60 secrecovery

You get the picture, there are many HIIT opportunities with Cathe workouts alone. HIIT usually lasts from 20-30 minutes due to it's intensity. True HIIT is not long in duration.

BTW, unlike some other forum members, I do 4-5 HIIT sessions/week, I just never perform more than 2 workouts in a row. I keep my sessions to 25 minutes and I have not found that my legs or energy level is depleted.

It has been very, very effective for fat loss.

Best,

X

 

[Boybert]

one of my faves is alternating a min of running (start on 8.0 w/ 1% incline) and then a minute of walking, then I increase the run by .1 or .2 every min for up to 20 min...so roughly ten sprint cycles.


Live with sincerity, love with passion, and dance like you mean it.

Debbie

 

[rcsaros]

I have done a couple different ones.

Warm-up for 5 minutes
Then 1 minute moderate intensity, 20 seconds high intensity (repeat for 15 minutes)
Then 5 minute cooldown
This one is 25 minutes

Warmup for 5 minutes
Minute 6-9 up your intensity each minute
Minute 10 go back to where you were for minute 6 and repeat for two more times
Minute 17 up your intensity to the highest point you can keep for 1 minute then cooldown
This one is about 20-25 minutes

Hope I explained well enough.
Rhonda

 

[mommacody]

hey there, this sounds really good to me so if you do 4-5 of these a week, how long are you doing your muscle group workout for? and what do you usually do for those workouts? i have been looking for a good fat loss program, and this sounds perfect.

thanks in advance

 

[fitnessgirl]

Some high interval training I do - SPRINTS lots of em, incorporate them in your run, also walk on a steep incline when on the treadmill, I'm talking 15% grade, walk at this grade at 4 mph, then drop the mph to 2.0 and do walking lunges for 5 mins, then go back to the 4.0 walk, keep alternating it - you may throw up after! :-0

Another good one is using the light weight (5 lbs) or better yet, medicine ball to do air jumps and then squat, like a big plyo move, do this up and down a wall for 2 minute intervals.

Also, I posted something earlier on this but I thought I'd share. I recently heard about a new website coming that is suppose to be all about taking your workout to the next level, it's not up yet and I don't know the exact link, but when I hear more, I'll post the link. I hear there are suppose to be some videos on it that have lots of cardio and interval training as well as great training information, and other things. When I hear more, I'll post it.