Looking for creative ideas for HIIT

[TallBill]

I've been doing a some interval running which smokes the crap outta me, something like 30 second sprint, 60 second jog, etc.

Today I did new routine at the end of leg day. Every minute I cranked out 5 pushups, 5 squats w/ 95 lbs, 5 pushups, 4 pullups, and 8 crunches.

It ended up being about 45 seconds of work, and 15 seconds rest for each set, did 10 sets total before dying. Obviously I'll try to get this up to about 20 sets.

So... what are some other good ideas, to mix it up?

 

[SociallyChallenged]

Originally posted by: TallBill
I've been doing a some interval running which smokes the crap outta me, something like 30 second sprint, 60 second jog, etc.

Today I did new routine at the end of leg day. Every minute I cranked out 5 pushups, 5 squats w/ 95 lbs, 5 pushups, 4 pullups, and 8 crunches.

It ended up being about 45 seconds of work, and 15 seconds rest for each set, did 10 sets total before dying. Obviously I'll try to get this up to about 20 sets.

So... what are some other good ideas, to mix it up?

Tabatas are a really good way to do interval training in the quickest way possible. If I were you, I'd just google it instead of reading a lackluster explanation from me. 🙂

 

[brikis98]

Tabatas are definitely a good way to train. 20 seconds of work, followed by 10 seconds of rest has been shown to be very effective for producing aerobic and anaerobic gains. You can do it with any exercise, such as squats, pull-ups, push-ups, sit-ups, box jumps, deadlifts, double-unders, running, biking, etc.

Other than that, you may want to check out the workouts posted on Crossfit.com. There are a ton of different kinds, including "for time" (ie, complete the workout as fast as possible), "as many rounds as possible in X minutes", interval workouts ("Barbara", "Tabata This", "Tabata Something Else", "Fight Gone Bad"), ladder style workouts (do 1 rep the first minute, 2 reps the second minute, 3 the third and so on as long as you are able) and so on.

 

[NGC_604]

http://www.rosstraining.com/ar...s/tabataintervals.html

 

[M0oG0oGaiPan]

2 minute rounds on the heavy bag. 1 minute off.

 

[supastar1568]

rowing machine..I do one minute as hard and two minutes rest.

 

[TallBill]

Originally posted by: M0oG0oGaiPan
2 minute rounds on the heavy bag. 1 minute off.

I'd love to, I used to box. But my shoulder says no 🙁

Originally posted by: supastar1568
rowing machine..I do one minute as hard and two minutes rest.

Ohh, I might have to try that. I'd have to get used to the basic mechanics first but that'd kick some ass.


To everyone saying Tabata: I'm not saying that it won't work, but I'm looking for a little bit more fatburning for the end of my workouts or on off days.

 

[SociallyChallenged]

Originally posted by: TallBill

Originally posted by: M0oG0oGaiPan
2 minute rounds on the heavy bag. 1 minute off.

I'd love to, I used to box. But my shoulder says no 🙁

Originally posted by: supastar1568
rowing machine..I do one minute as hard and two minutes rest.

Ohh, I might have to try that. I'd have to get used to the basic mechanics first but that'd kick some ass.


To everyone saying Tabata: I'm not saying that it won't work, but I'm looking for a little bit more fatburning for the end of my workouts or on off days.

Well, it will boost your metabolism for quite a bit after. It also drastically improves performance. I'd say try it out. You can even line Tabatas of exercises one after another. Do one set right into the next. It's pretty destructive 🙂

 

[NGC_604]

Originally posted by: TallBill

Originally posted by: M0oG0oGaiPan
2 minute rounds on the heavy bag. 1 minute off.

I'd love to, I used to box. But my shoulder says no 🙁

Originally posted by: supastar1568
rowing machine..I do one minute as hard and two minutes rest.

Ohh, I might have to try that. I'd have to get used to the basic mechanics first but that'd kick some ass.


To everyone saying Tabata: I'm not saying that it won't work, but I'm looking for a little bit more fatburning for the end of my workouts or on off days.

You could do intervals of burpees and shadow boxing instead. 2-3 minute rounds (alternate the exercise every 30 sec) with 1 minute rest between rounds.

 

[TallBill]

Originally posted by: SociallyChallenged

Well, it will boost your metabolism for quite a bit after. It also drastically improves performance. I'd say try it out. You can even line Tabatas of exercises one after another. Do one set right into the next. It's pretty destructive 🙂

Oh, I'll definitely try them out. I've got a lot of goals swirling around at the moment.

 

[EvilYoda]

I'm surprised you haven't spent much time on a rower - with your height and raw ability, I'm sure a good rowing coach wouldn't mind putting you through the paces. It's all about technique (what isn't), so watch some videos online, read some articles...don't just start pulling wildly. Legs, back, arms, recovery, catch, repeat.

 

[brikis98]

Originally posted by: TallBill
To everyone saying Tabata: I'm not saying that it won't work, but I'm looking for a little bit more fatburning for the end of my workouts or on off days.

"Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."

Read.

 

[gramboh]

Definitely try tabatas on the C2 rower. Once you get your technique decent, all out effort tabata will kick your ass very hard.

 

[TallBill]

Originally posted by: brikis98

Originally posted by: TallBill
To everyone saying Tabata: I'm not saying that it won't work, but I'm looking for a little bit more fatburning for the end of my workouts or on off days.

"Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."

Read.

That's retarded. You can distinctly see the effects of weight training or cardio after just a few weeks/months of a consistent program. Now if you're saying that Tabata will work just fine because it raises metabolism that's a completely different argument.

 

[EvilYoda]

Originally posted by: TallBill

Originally posted by: brikis98

Originally posted by: TallBill
To everyone saying Tabata: I'm not saying that it won't work, but I'm looking for a little bit more fatburning for the end of my workouts or on off days.

"Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."

Read.

That's retarded. You can distinctly see the effects of weight training or cardio after just a few weeks/months of a consistent program. Now if you're saying that Tabata will work just fine because it raises metabolism that's a completely different argument.

I don't know if you read the article, but that's basically what it's saying...you're concerned about the long term, not "okay, I'm going to burn 250 calories this workout". It's also about the intensity of your workout and how that carries over after you're done at the gym.

 

[brikis98]

Originally posted by: TallBill

Originally posted by: brikis98

Originally posted by: TallBill
To everyone saying Tabata: I'm not saying that it won't work, but I'm looking for a little bit more fatburning for the end of my workouts or on off days.

"Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."

Read.

That's retarded. You can distinctly see the effects of weight training or cardio after just a few weeks/months of a consistent program. Now if you're saying that Tabata will work just fine because it raises metabolism that's a completely different argument.

Maybe you should actually read the article. The point is that caring how many fat calories you burn during the exercise makes no sense. It's like worrying about how many millimeters of bicep you're growing each time you do a curl. You wrote earlier that you didn't want to do Tabatas because you wanted something more fatburning, which really made it sound like you were missing the big picture with fat loss. The important factor is how many calories are burned at the end of the day and while high intensity exercise may burn less calories during the workout (because you can't keep it up as long), its has numerous other effects (on hormones, muscle mass, etc) that ultimately lead to burning more calories than low intensity exercise. Not only that, but the high intensity stuff tends to produce far better gains in aerobic and anaerobic fitness, so it's a win-win all around.

 

[TallBill]

Originally posted by: EvilYoda

Originally posted by: TallBill

Originally posted by: brikis98

Originally posted by: TallBill
To everyone saying Tabata: I'm not saying that it won't work, but I'm looking for a little bit more fatburning for the end of my workouts or on off days.

"Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."

Read.

That's retarded. You can distinctly see the effects of weight training or cardio after just a few weeks/months of a consistent program. Now if you're saying that Tabata will work just fine because it raises metabolism that's a completely different argument.

I don't know if you read the article, but that's basically what it's saying...you're concerned about the long term, not "okay, I'm going to burn 250 calories this workout". It's also about the intensity of your workout and how that carries over after you're done at the gym.

I did 😉 I just think that the quote is retarded and I knew brikis would get riled up from my response even though I acknowledged that his article could be correct in proving my earlier assumption wrong.

 

[EvilYoda]

Originally posted by: TallBill

Originally posted by: EvilYoda

Originally posted by: TallBill

Originally posted by: brikis98

Originally posted by: TallBill
To everyone saying Tabata: I'm not saying that it won't work, but I'm looking for a little bit more fatburning for the end of my workouts or on off days.

"Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."

Read.

That's retarded. You can distinctly see the effects of weight training or cardio after just a few weeks/months of a consistent program. Now if you're saying that Tabata will work just fine because it raises metabolism that's a completely different argument.

I don't know if you read the article, but that's basically what it's saying...you're concerned about the long term, not "okay, I'm going to burn 250 calories this workout". It's also about the intensity of your workout and how that carries over after you're done at the gym.

I did 😉 I just think that the quote is retarded and I knew brikis would get riled up from my response even though I acknowledged that his article could be correct in proving my earlier assumption wrong.

Bad Bill, bad.

 

[TallBill]

Originally posted by: EvilYoda

Bad Bill, bad.

Not my fault that he didn't read the whole post 😀

 

[KingGheedora]

Originally posted by: energydan

Originally posted by: TallBill

Originally posted by: M0oG0oGaiPan
2 minute rounds on the heavy bag. 1 minute off.

I'd love to, I used to box. But my shoulder says no 🙁

Originally posted by: supastar1568
rowing machine..I do one minute as hard and two minutes rest.

Ohh, I might have to try that. I'd have to get used to the basic mechanics first but that'd kick some ass.


To everyone saying Tabata: I'm not saying that it won't work, but I'm looking for a little bit more fatburning for the end of my workouts or on off days.

You could do intervals of burpees and shadow boxing instead. 2-3 minute rounds (alternate the exercise every 30 sec) with 1 minute rest between rounds.

I can attest to the burpees, they will beat anyone's ass.

 

[KingGheedora]

Originally posted by: TallBill

Originally posted by: EvilYoda

Originally posted by: TallBill

Originally posted by: brikis98

Originally posted by: TallBill
To everyone saying Tabata: I'm not saying that it won't work, but I'm looking for a little bit more fatburning for the end of my workouts or on off days.

"Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."

Read.

That's retarded. You can distinctly see the effects of weight training or cardio after just a few weeks/months of a consistent program. Now if you're saying that Tabata will work just fine because it raises metabolism that's a completely different argument.

I don't know if you read the article, but that's basically what it's saying...you're concerned about the long term, not "okay, I'm going to burn 250 calories this workout". It's also about the intensity of your workout and how that carries over after you're done at the gym.

I did 😉 I just think that the quote is retarded and I knew brikis would get riled up from my response even though I acknowledged that his article could be correct in proving my earlier assumption wrong.

I think the quote makes perfect sense and is in line with what the article says 😕

 

[TallBill]

Did the rowing intervals, 20:10 for 15 intervals. I like how you can set up the intervals on the machine, I'll have to get better at it. Was moving about 95-105 meters during each 20 seconds of rowing.

 

[EvilYoda]

Originally posted by: TallBill
Did the rowing intervals, 20:10 for 15 intervals. I like how you can set up the intervals on the machine, I'll have to get better at it. Was moving about 95-105 meters during each 20 seconds of rowing.

That's a pretty good sustained rate, as an average of 95-105 is 100 meters and at 20 seconds a piece, that's a 1:40 500m split. Curse you tall people and your long levers!!!

 

[supastar1568]

Curse you short people and your short T-Rex arms on the bench press!!!

 

[gar655]

Originally posted by: TallBill
Did the rowing intervals, 20:10 for 15 intervals. I like how you can set up the intervals on the machine, I'll have to get better at it. Was moving about 95-105 meters during each 20 seconds of rowing.

You likely were not working hard enough. You shouldn't be able to do 15 intervals. By number 8 you should be close to death 🙂

Gene