Proper HIIT training

[cedrone50]

im 5'9 220 and im trying to cut my weight to 180-200 but keep my muscle and ive heard HIIT training is a great way to lose the fat but keep the muscle. I've been doing a 15 minute training before lifting. I do 2 minutes of sprinting then a minute break of walking, then continue till i get to 15 minutes. I just wanted to know if this is the right time and the proper way to do it. Help is greately appreciated.

 

[jtp217]

Wow, you can sprint for 2 minutes straight?

I'd use the HIIT on your off days from the gym and only if your diet is right. Tread HIIT like a weight training session nutritionally speaking.

A good guideline to follow is a 3:1 ratio of rest to "sprinting". I usually do mine on a exercise bike and will go all out for 15 seconds then pedal at a slower pace for 45 seconds to let my heart rate get closer to normal.

 

[Steveoph]

If you're sprinting for 2 minutes, it isn't high enough intensity. 3:1 Rest : Recovery is a bit conservative, he can probably work his way to 2:1, or even 1:1 eventually. I like about 10 sets of 20-25s on, and 35-40s off/recovering. I do it on the elliptical, and crank the resistance while sprinting. Work your way into it, don't got 1:1 right away

 

[MrBigPR]

If you google HIIT training, there is a great 8 week program out there. Id post everything, but i dont have access to the site right now and am lazy to google myself.

It worked great for me. I only lost about 5 lbs, but my bf % went down significantly to the point i lost my love handles and abs were showing.

 

[jumpshot903]

If you're sprinting for 2 minutes, it isn't high enough intensity. 3:1 Rest : Recovery is a bit conservative, he can probably work his way to 2:1, or even 1:1 eventually. I like about 10 sets of 20-25s on, and 35-40s off/recovering. I do it on the elliptical, and crank the resistance while sprinting. Work your way into it, don't got 1:1 right away

Works great like he said i do 20-30 secs on usually about 1min off still getting there, but my elliptical goes up to 14 cross 14 resitance i usually do 14 and 13 or 13 and i last 15 min then im dead i tell you walking up my stairs is impossible.

 

[Steveoph]

Works great like he said i do 20-30 secs on usually about 1min off still getting there, but my elliptical goes up to 14 cross 14 resitance i usually do 14 and 13 or 13 and i last 15 min then im dead i tell you walking up my stairs is impossible.

Heh that's how it should be I push myself so hard, when my friends see me doing sprints they always tell me I look like I'm in pain. Sometimes I push too hard and have to stop at 8 or so when I get dizzy/severe cramping, but usually I can make 10-12. Interestingly, I find that preWO supps lead to a significant improvement in HIIT sessions; they make the work intervals go faster and get me to push myself harder. I have done HIIT for probably 20 months now, and it's a consistent pattern.

 

[jumpshot903]

ya i cant even imagine what i look like doing it lol its such a good workout i dont care what they think. im hoping to get it up to 14 soon and have shorter reps but have baseball coming up.

 

[cedrone50]

ok thanks guys so ur saying i shoud only do it on my cardio days (tuesday, thursday) and i like the treadmill better cuz i feel i get abetter sweat so i was wondering if i should switch to elliptical then? if u can get back to me that would be great.

thanks

 

[dmillz224]

if weight loss is your goal then make cardio a priority I.E more than 2 times a week I say at least 3 and you can do it on any kinda cardio machine I used to say the same thing about the elliptical until I hurt my knee and could not run for a while so I started doing HIIT on the elliptical and found that if you increase the resistance enough it actually works my legs harder and its low impact just my 0.02

 

[AllMaxBrian]

ok thanks guys so ur saying i shoud only do it on my cardio days (tuesday, thursday) and i like the treadmill better cuz i feel i get abetter sweat so i was wondering if i should switch to elliptical then? if u can get back to me that would be great.

thanks

I do a short cardio warm-down on lifting days in addition to what I do on cardio days. I'd use whatever equipment you feel most comfortable on.

 

[indianballer]

I'm working into a HITT myself for cardio. I like to just run on the track at the high school. For the past 3 weeks I've been doing: jog 800, walk 400, run 400, walk 400, run 400, walk 400. I've got 3 more weeks natural before I start my next cycle, and I think I'm going to work more with 100/200 workouts with a 800 jog at the end for cardio (3 days a week). Great results so far, hoping for better these 3 weeks, then bulking again.