what is your HIIT program?

PandorasVise · Post by **PandorasVise** » Wed Mar 18, 2009 8:03 pm

I have to add some dreaded cardio to week. So I am fishing for ideas. What do you do for HIIT?

Boopster · Post by **Boopster** » Wed Mar 18, 2009 8:39 pm

Treadmill running, Outdoor running, bicycle, and elliptical machine at gym

Read this link for further info:

http://en.wikipedia.org/wiki/High-inten ... l_training

PandorasVise · Post by **PandorasVise** » Thu Mar 19, 2009 3:47 am

here is thought on what I am going to do. While I cannot go outside yet because of the ice and now mud, I will do the DDR same on PS2. The DDR has some intense dance moves that last between 1:30 and 3:00. At the beginning of those song is like an intro and for about 30 seconds, you wait for the song to start and then it starts slow, so I have about 1 to 2:30 minute of high intensity cardio.

~Patty

PandorasVise · Post by **PandorasVise** » Thu Mar 19, 2009 3:39 pm

It does repeat, I can put up as many songs as I want to on there and have all of them at a good intensity. It moves from one song to another. Between the load of the next song and the slow time until it gets to tempo, is about 30 seconds, give or take 10 seconds depending on the song. So I can have it programmed for a 30 - 60 minutes, depending on the time I have available.

Maybe after looking at your program it is not enough rest time between. Say 1 is lazy and 10 is "I am about to die". I can program it to do a moderate (level 5) song for warm up, about two songs, 6 minutes, Then I can have level 7 or 8 songs for 2 minutes, then level 3 or 4 for 30 seconds.

I could program like alternating hard songs with moderate songs and it would be level 5, 2:30 minutes, then level 8 for 2:30, with a short level 3 for 30 seconds between songs..

What do you think?

Thanks for your patience, I am new to HIIT and I have no machinery, ie bikes, treadmill, and climate right now makes it impossible to have a regular schedule outside. I really want to do this right and have fun with it to keep me interested.

~Patty

PandorasVise · Post by **PandorasVise** » Thu Mar 19, 2009 3:49 pm

you totally make sense but unfortunately, ddr doesn't work like that. I'll have to find something else to do. bummer. Maybe I will keep up the DDR until spring is sprung around here and can do some HIIT outside, maybe sprinting. sigh

PandorasVise · Post by **PandorasVise** » Thu Mar 19, 2009 3:51 pm

what does the A, B,C, D mean? Different day, pick one from each?

Thanks for answering all newbie questions, your a saint

merecoincidence · Post by **merecoincidence** » Mon Mar 30, 2009 8:29 pm

(This is all humble - somewhat educated - opinion and I kindly welcome any correction.)

For HIIT I do 30 second sprints with 1 minute rest periods.
I did start with a 0:30/1:30 ratio but managed to reduce this after a few weeks.

At the moment I have been doing warm up running (approx. 3-4 minutes) and then 6 sprint cycles. I've been out of the game a little this last week or so though due to an ankle injury but I'll be back on track the same day it feels ok again!

From what I know and from experience I've reached the conclusion - along with a friend of mine who also reguarly performs HIIT and is far more knowledgable than myself - that all out proper sprinting is easily the most effective means of pushing yourself to your absolute limit - and I mean your physical limit, not psychological limit!

You'll know if you've really ahem... hiit the spot because you'll feel sick, your head will spin, you will feel giddy, your jaws may ache, you will wonder how you ever made it through those last couple of sprints without stumbling and embedding your face into the ground - and best of all, you'll be wondering just how this could possibly be safe! haha well, I do...

And to begin with you will likely need - at the very least - two days of recovery between HIIT sessions.

I would say swimming comes second.

I supplement lower intensity aerobic training with HIIT and it has really made a difference.

From own experience (and limited knowledge) I'd say it is important to mix up HIIT with sustained, lower intensity aerobic workouts - I do on-the-spot jogging for 40-60 minutes with random bouts of star jumps, burpees or whatever crazy movements I can come up with. (Music or audio books/podcasts help a lot!)

Anyway, back on topic - one piece of adviice ii can giive (ok, Ii'll stop...) is - punish yourself! Learn to seperate your psychological and physical sensations instead of letting physical fatigue and exhaustion turn into lethargy and laziness!

Learn to love the oh--god-how-am-I-still-alive-? feeling and you'll soon reap the benefits in many ways!

littleshelly · Post by **littleshelly** » Sun Apr 05, 2009 4:06 am

I use the treadmill. I start with a 4.2-4.3 warm-up walk. Then I bump it up to 7.5 for 30 seconds, then up to 8.8-8.9 for 40 seconds. I repeat that 6 times. Then I bump it up to 8.8 for 1 minute 4 more times. I walk for 30 seconds to a minute in between each sprint. After I do 10 sprints I walk at 4.5 for 20-30 minutes until I reach 40 minutes total time. When I walk I use arms a lot to keep heart rate up. Similar to boxing moves. Really fast and steady. When finished I do 100 jumping jacks. I do that 3 times a week. Regular cardio 3 other days. The regular cardio is walking at 4.4-4.5 using the same arm motions/boxing moves to keep heart rate up the entire time (40 minutes). I do the HIIT opposite of the weight days to keep metabolism reved.
6 days a week I do calisthenics also. Push-ups, sit-ups, crunches, lunges, squats, planks, ab and leg work.

PandorasVise · Post by **PandorasVise** » Tue Apr 07, 2009 4:03 am

The weather was nice yesterday, the roads are drying up (it is all mud around here) so I went out to do 30 second sprints with 2 minute walk. I thought it would be hard. I had to stay on the road because the trails are still icey. It is good, real good. It was so not like running. I actually enjoyed it. I did 8 sprints and tomorrow I'll drop the rest to 1:30 because 2 was too long. Thanks everyone.

littleshelly · Post by **littleshelly** » Tue Apr 07, 2009 5:00 am

Good for you.

ldematto · Post by **ldematto** » Sun Apr 12, 2009 5:47 am

Littleshelly - Just reading your routine exhausts me!

I thought HIIT was meant to be short term, 20 minutes. For me, 5 minute warm up at 3.4(Treadmill) - then sprint at 6.5/6.8 for 30 secs, then 3.4 for 90 secs 10 times = 20 minutes - then 5 min cool down. For me, I'm done (done in I mean) at that point.

Lu<--56 yr old, training only since Dec. 08

littleshelly · Post by **littleshelly** » Sun Apr 12, 2009 7:44 am

Hi ldematto, HIIT is meant to be short term and the HIIT part of workout is. Usually about 20 minutes. 2 times a week I do 10 sprints. 1 time a week 6 but I always follow with fast paced walking to get a total of 40 minutes of cardio. The sprints are a killer and I had to work way up to what I do now. For me the 8.8 is about as fast as I can go. legs are short.

I hold that for 40 seconds for 6 sprints and a minute for 4 more. When I workout I push myself. I don't love doing it but I don't see the point in working out if I am not producing real results. Your workout sounds very good. Keep it up. Everyone has to find what is right for them. The important thing is just do it. You look great in your picture!

ldematto · Post by **ldematto** » Wed Apr 15, 2009 9:00 am

Thanks Shelly I'm working hard

That pic is after losing 33 lbs since December. I'm not losing much lately - must be building muscle - I hope so!

Pandora - how's your HIIT going? I realized I need to find another besides the treadmill because I feel some shin splints coming on - Amatlack has advised to use the elliptical at a higher level of intensity, which I will try on Sat - HIIT Cardio for me is Tuesday and Saturday. I tried the bicycle for the first time this morning for a 10 minute warm up before weights. I might try that at some point too.

Take Care
Lu

ldematto · Post by **ldematto** » Wed Apr 15, 2009 10:56 am

I'm Dense or just old

<--Body weight circuits?

PandorasVise · Post by **PandorasVise** » Wed Apr 15, 2009 12:24 pm

HIIT is going okay. I seem stuck on 30 sec sprint 1:45 to 2:00 fast walk. I can't seem to recover before then but it has only been two weeks. I still hate cardio. Can't wait for tennis to start. That is like HIIT isn't it with all the running and stopping? I hope it is. I do it for 2 hours a day when the snow finally melts from the court.

Weight lifting on the other hand, I am doing great. Every other day, I am increasing the weight to to about half the exersices and can do more reps with the weight if it is kept the same. I keep amazing myself how fast the strength comes. A month ago, bicept curl with 10 pound dumbbells and failing at ten, the other day I could do 12 reps at 20 pounds and I am ready for more. For squats, I don't know how much I could do because hands can't hold enough weight on the dumbbells. I usually fail after 10 reps because I get wicked hand cramps when the weight is 30 pounds or more.

I told husband I am going to arm wrestle him and win soon. So yesturday he started his own weight program!

what is your HIIT program?

what is your HIIT program?

Did the sprints yesturday