HIIT Routines

I am thinking of begining a HIIT routine. I first began working out to shed those glamour pounds, but have since become a member of the fitness community. I was curious if anyone had any useful tips.

I have no special suggestions, just be creative and find out what works for you, or find out what works what you need to be worked. ;)

In general you got two type of blocks, work and rest. And each has a length in minutes or seconds. And most often you use ratios, meaning the ratio of the length of work against the length of rest. You can use equal lengths too. Common ratios are 2:1, 1:2, 3:1, 1:3, 1:1. And then you have number of reps of work blocks. You get the picture, but there are no rules really, its just what works for you, and what people have found to work well. So you can also do some googling using ‘interval training’ or some thing close to that, and you are bound to find some recipes.

On the more intense spectrum you have shorter blocks, and a ratio with longer work blocks than rest blocks ( most have this kind of ratio ), and of course more reps. Often you start your first sessions with rather few reps, but consistently build up more reps as your form emerges.

That’s about it. Real simple. :)

Yes and I need to add: You give your work block a target intensity of either HR, speed, or some thing of that nature. And the same goes for the rest block. A good rule of thumb is to keep the work blocks HARD, but and your rest blocks real EASY, and thus avoid the middle ground as much as possible. I suggest that HARD should be so hard that you are really suffering by the end of the block, and EASY so that you manage to get your pulse down so you feel like you are almost ready when the next work block starts, but perhaps not totally ready. But these things are all a matter of fine tuning to find what works for you. But in general HARDER is better to get into shape fast, but it can burn you out physically and mentally, so those need more rest in between.

I’ve started doing HIIT exercises recently, they are hard but I have read in a lot of places that they are very effective for fat burning.

You can apply the technique to pretty much anything. Lately I’ve been using the technique on the Punchbag and am about to start HIIT (or Tabata Training) on the Rowing Machine and Stationary Bike.

I use the Tabata principle of 20 seconds on, 10 seconds off, repeated 8 times which works out at 4 minutes. Its really tiring and at the moment I only do it for 4 minutes but am going to start going for 8 minutes soon.

The link below is an article on the history, methods, examples, etc. Its worth doing a bit of research on, because it is much harder than it sounds.

Link

Hope this helps and good luck

EDIT: Forgot to mention that its good to have something to help you keep track of time when doing HIIT exercises. I used to rely on a clock that was behind me. Constantly turning around to check to see how long I had left wasn’t really effective.

If you don’t mind spending a bit of money, a company called Gymboss make an interval timer which is designed for this sort of workout. Personally I just use my ipod and listen to a track that I downloaded that has different sounding beeps to signal Start, Stop and Finish. I could send you it if you want.

In regards to different HIIT intervals, recommendations I have received from Craig Ballantyne, Founder of Turbulence Training include:

• 1 minute on, 1 – 2 minutes off, repeat 6 times
• 30 seconds on, 90 seconds off, repeat 6 times
• 45 seconds on, 90 seconds off, repeat 6 times
• 20 seconds on, 40 seconds off, repeat 8 times

Make sure to include a 5 minute warm-up and a 5 minute cool-down.

You can use all types of equipment/modalities for these workouts

• Treadmill running
• Stationary cycling
• Outdoor sprints
• Rowing
• Elliptical machine (not my fave, but an acceptable alternative if you have knee problems)

Susan
www.CatapultFitnessBlog.com

Cool! Thanks for all your help!

You’re very welcome guitarmamma :) Let me know if you have any additional questions. I’m a huge fan in regards to using HIIT for fat loss.

Susan
www.CatapultFitnessBlog.com

Good luck with the HIIT. They helped me shave off 60lbs in 4 months last year.

My only suggestion is to use them in moderation as they can be taxing on your joints if you over do it. The same can be said for any exercise…but I am still dealing with the knee pains from doing too much HIIT.

Good luck!

I am using the 30/90 6 times

20-25 min total
5 min warmup walk 3.8mph

6 times
30 second 10mph 2.0% incline
90 second 4mph no incline

3-5 min cool down

Seems sufficient doesn’t it?

All depends on your skill level and how hard it is for you to do those speeds, but yes that sounds like a good routine. You could even dial back the speed on the 90 second recovery.

For me, though, 10mph would kick my butt. I cannot run that fast at all!

I know 10mph does seem fast but I have always been able to sustain high speeds since I was in the military and was required to do so. I have an extra 20-30 pounds of fat but still can run like an antelope.

note
The 10 mph is just barely enough even with the incline I try running on the street but I do have some back issues even when stretching properly. I need to use the treadmill since it absorbs so much shock for my body.

Guitarmamma, check out Podrunner Intervals

I’m half way through one of these now and LOVE them for running.

i use distances instead of stopwatch times for my HIIT. My favourite is the soccer pitch in the park across the road. One whole length sprinting and then walking back the same length for my rest. i do this 15 times once or twice per week.

I want to recommend good hiit timer for the cell phone. It supports multiple intervals and it is very useful for doing hiit. Read more here:
http://interval-timer.com

A new way I found to do HIIT is to to it bare foot instead of wearing shoes. I’m used to wearing shoes when running so the first time I did it barefoot was like running on air. I love it.

Doing HIIT el natural seems to work better on grass than on the running track or the road.

I tried HIIT for the first time this morning and I thought I was going to die! I read about it somewhere on here yesterday and what I read mentioned (2mn+45sec)x8 intervals…

I go to the gym by bike, so I was already warmed up, but I couldn’t even finish the 8 times… I managed 6 (I think… I couldn’t even count at that point :P) then my legs couldn’t hold me anymore. The cardio area in my gym is upstairs and I could barely make it down holding on to the ramp… My legs were giving up on me. Definitely makes cardio more interesting! ;)

@yannib
Sounds like you are doing it right. ;)

Is it 2 mins on and 45 secs off? This will probably build your lactic tolerance quite a bit. And that why your legs felt so stiff and perhaps a bit shaky. You should perhaps try 2 mins on and 1 min off. Stresses your cardio more, your lactic tolerance a bit less. But you can experiment with this a bit. It all depends on what systems you want to train.

funny enough, i heard that over a period your body even adapts to interval training and you have to vary it, essentially make it even harder so your body can go over the pleateu.

I’d say heart rate monitor is the most important, and also the timer can be downloaded on a phone and it can count your intervals.

I think you’re on to something by trying HIIT. And I concur re: monitoring your heart rate electronically (our own perception of “effort” is generally skewed).

To this “essential equipment” I would assure that the following are both immediately available: 1) MP3 player, cranked up loud enough that you can’t hear yourself gasping & grunting embarrasingly and 2) external defibrillator - automated, of course.

Oh, do yourself a favor: check your Gym’s AED battery - I found a dead one recently - and a dead one is just that…and chances are so is the guy/gal who needs it!

Having a strong cup of coffee before the gym is a Godsend. I find I don’t have that terrible pain with lactic acid I used to have before. Also it allows you to go harder than you ever imagined.

A while back I downloaded the “Master the Treadmill” workout from the Nike Sport Music area on iTunes. To be honest i didnt download it LOOKING for a HIIT workout, but simply to cure my boredom on the treadmill. I was hooked instantly and found it to be a great tool for an otherwise tedious exercise machine. Its a mix of songs by the group OkGo, and someone coaching u thru the run with intervals you are pushed for 30sec, 60sec, 90sec, up to a full 2 minute burst with 2 minutes in between to recover, then the intervals go 90sec, 60sec, and 30sec. It takes about 30 minutes total, including a warmup and a short cool down. The music is mixed to speed up with the harder intervals and show for the recovery periods. A year later I’m still loving this workout.

@kellydigital: I have joint/knee issues and I find HIIT to actually be the best for my knees. I can walk or sprint without many issues, but jogging at a steady pace kills me. Perhaps its just my particular brand of malaise?

I am getting conflicting reports on HIIT on the treadmill this is crazy because I know that a 10mph pace at a 5degree incline at 30 seconds is hiit followed by 90 rest or 3 intensity. I cant hardly breath after the interval sometimes or should I say catch my breath. Anybody have comments on this?

@urban: What conflicting information are you getting? Whether you should or shouldn’t use a treadmill, or about the actual intervals you use?

I know the intervals are spot on I am just getting conflicts from researching that you should use a track for the explosive movement instead of having to gradually speed up. I agree with it somewhat but I don’t think it totally rids the treadmill of completing an effective hiit workout..you know? You live in baltimore ? I am moving to VA in a month man!!

I agree that treadmill acceleration is too slow. If I walk and run fast (not sprint) it takes 10-15 seconds to get to full speed – so I jog and run which only takes 7 or 8 seconds which is better.

I find treadmills give a better workout than outside running. No matter how hard I push myself on a running track, to the point I nearly physically fallover, I never get the same satisfaction than on a treadmill. Maybe because I’m jogging during my rest instead of walking.

I think people make the mistake of comparing a treadmill to running outside. It’s not the same. For me a treadmill is about the same as running outside as a treadmill is to a bike. Nothing alike at all.

People who say you can’t do HIIT on a treadmill are wrong. You just have to be creative.