HIIT

[rasczak]

I did my first HIIT workout today, i did the recommended start of 4 minutes alternating between 30secs jogging/30secs sprinting. (i did this on an elliptical machine but was still able to get a great workout.) Wowzers it was a killer near the end but I can still feel my body burning 3 hours later.

here's the routine i'm gonna follow.

http://musclemedia.com/training/hiit_table.asp

Table 1
HIIT Workout 1 HIIT Workout 2 HIIT Workout 3
Week 1 One 4-minute cycle
(as shown in Table 2) One 4-minute cycle
(same as previous workout) One 5-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 2 One 5-minute cycle
(same as previous workout) One 5-minute cycle
(add one 30-second sprint and one 30-second jog) One 6-minute cycle
(same as previous workout)
Week 3 One 7-minute cycle
(add one 30-second sprint and one 30-second jog) One 7-minute cycle
(same as previous workout) One 8-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 4 One 8-minute cycle
(same as previous workout) One 9-minute cycle
(add one 30-second sprint and one 30-second jog) One 9-minute cycle
(same as previous workout)
Week 5 One 10-minute cycle
(add one 30-second sprint and one 30-second jog) One 10-minute cycle
(same as previous workout) One 11-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 6 One 11-minute cycle
(same as previous workout) One 12-minute cycle
(add one 30-second sprint and one 30-second jog) One 12-minute cycle
(same as previous workout)
Week 7 One 13-minute cycle
(add one 30-second sprint and one 30-second jog) One 13-minute cycle
(same as previous workout) One 14-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 8 One 14-minute cycle
(same as previous workout) One 15-minute cycle
(add one 30-second sprint and one 30-second jog) One 15-minute cycle
(same as previous workout)





Table 2
Jogging for 30 seconds followed immediately by

Sprinting for 30 seconds followed immediately by

Jogging for 30 seconds followed immediately by

Sprinting for 30 seconds followed immediately by

Jogging for 30 seconds followed immediately by

Sprinting for 30 seconds followed immediately by

Jogging for 30 seconds followed immediately by

Sprinting for 30 seconds

I'm hooked.

 

[brikis98]

HIIT is good stuff. I alternate my cardio between running, ellipticals and exercise bike, and i like how HIIT works out very well on all of them. however, i typically do 30 second sprint & 1 min 30 second jog - gives me more time to recover, so i can push myself that much harder each sprint. also makes the workout longer and helps burn more calories.

 

[rasczak]

i'm actually like the looks of another routine, 6/9 six minute sprint/nine minute jog. My next cardio day (saturday), i'm gonna run this before i play basketball at 6am. i'll see how it goes, if i'm heaving, may just try your method.

i was literally gonna fall down during the last sprint, but thankfully i was hanging on to the handles for dear life lol.

 

[brikis98]

I assume you mean 6 second sprint follwed by a 9 second jog?

i had never heard of this 6/9 approach before now, but this article claims it's a good one... I think it would be irritating to do on a treadmill/elliptical/bike, since it would take close to 6 seconds to ramp the speed up to a sprint and back down... but maybe the 6/9 ratio in general is a good idea. ie, 12 second sprint, 18 second jog or 18 second sprint and 27 second jog... probably somewhere between my 1:3 ratio and your 1:1 ratio is the ideal

 

[SociallyChallenged]

Originally posted by: brikis98
I assume you mean 6 second sprint follwed by a 9 second jog?

i had never heard of this 6/9 approach before now, but this article claims it's a good one... I think it would be irritating to do on a treadmill/elliptical/bike, since it would take close to 6 seconds to ramp the speed up to a sprint and back down... but maybe the 6/9 ratio in general is a good idea. ie, 12 second sprint, 18 second jog or 18 second sprint and 27 second jog... probably somewhere between my 1:3 ratio and your 1:1 ratio is the ideal

Actually, up to 30 seconds, I believe the 1:3 is suggested. I've read some studies on it and it allows you to accelerate, maintain a high intensity, and then get sufficient rest so you can carry onward. As you get better, you can obviously drop the rest time, ramp up the intensity, increase the numbers of intervals, but honestly, with sprints I wouldn't do anything less than 1:2. I would imagine it would icrease sloppiness of form and therefore increase the risk of injury.

 

[rasczak]

Originally posted by: SociallyChallenged

Originally posted by: brikis98
I assume you mean 6 second sprint follwed by a 9 second jog?

i had never heard of this 6/9 approach before now, but this article claims it's a good one... I think it would be irritating to do on a treadmill/elliptical/bike, since it would take close to 6 seconds to ramp the speed up to a sprint and back down... but maybe the 6/9 ratio in general is a good idea. ie, 12 second sprint, 18 second jog or 18 second sprint and 27 second jog... probably somewhere between my 1:3 ratio and your 1:1 ratio is the ideal

Actually, up to 30 seconds, I believe the 1:3 is suggested. I've read some studies on it and it allows you to accelerate, maintain a high intensity, and then get sufficient rest so you can carry onward. As you get better, you can obviously drop the rest time, ramp up the intensity, increase the numbers of intervals, but honestly, with sprints I wouldn't do anything less than 1:2. I would imagine it would icrease sloppiness of form and therefore increase the risk of injury.

i did notice that as i got tired, i was getting pretty sloppy. thankfully i was on an elliptical. sat. i'm gonna do wind sprints at my old High school