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Article: Who Should Do Steady State Cardio

Wow, I knew HIIT was good, but I didn't know it was that much better. I guess this mornings 3 mile jog was my last. Back to HIIT for me.
 
Regarding HIIT, can somebody give me some advice on it. Right now, I normally do the 1 min jog, 1 min sprint on a treadmill. I usually do that for about 30 min every few days a week. Would it be more beneficial to get outside & do the jog/sprint combo on the road, or could I also just do sprints w/ about a minute or so of rest in between each sprint. Say about 100 yards? Would I have to do about 15-20 100 yard sprints for it to be more beneficial than the sprint/jog combo?
 
Go to your local track. Get a nice dynamic stretch in, maybe like a .5 mile warmup. If you are already in pretty good condition and can handle it.

1 sprint around the track (400 meters).
Rest 4 minutes
1 sprint 300 meters
Rest 1.5 minutes
1 sprint 300 meters
Rest 3 minutes
1 spring 200 meters
Rest 1 minute
1 sprint 200 meters
Rest 1 minute
1 sprint 200 meters
Rest 2 minutes
Then 4 100 meter sprints with 45s-1 minute rest between each
Then finish with another lap or 2 around the track as a cool down.
 
Another good one that has really helped me lean out and maintain mass has been explosive Burpees. Start in a standing position, squat down quickly then drive your legs out and put your hands into push up position. Do a full push up, bring both knees up to your chest quickly, from there jump as high as you can. As soon as you land go right back to your next rep, and go for 20 reps. Do each rep as fast and as explosive as you can. 1 min. rest in between sets, and drop 1 rep every set until you hit 10 reps. Finish out your 10 rep set and your done. I was in pretty good cardio shape when I started doing these and they kicked my a$$ the first few times. Awesome fat burner in a short period of time. Plus, you don't need nice weather or a track to do them. Any time, any where.
 
Just did around 10 120 sprints here in my subdivision. Street light to street light. Pretty decent head wind too. Damn, I'm outta shape!!!
 
I like 30 seconds of all out work followed by 90 seconds of reset. I also only do 7 sets, so my HIIT short. This is difficult on the treadmill because of the time it take the machine to speed up and slow down.

Your idea of sprinting outside is better in that you can go immediately to all out effort (after you warm up of course). For inside, an exercise bike works well and my favorite is the C2 rower.

I also recommend going really easy on the 90 second rest period. Slow down to a brisk walk instead of jogging.
 
Hardest thing for some treadmill fanatics to understand but a great write up, specificity is everything!
 
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