Printable View
Excuse the question, but I was wondering if u can do hiit everyday? 'Cause for the past week and a half thats what i've been doing. I average around 20 minutes or so.. should I opt to do it every other day instead? Will it actually hamper any progress? Thanks in advance. :D
20mins seems ok for everyday although after a while you might end up feeling really drained. Any more than that and its sure that youll end up overtraining. you could switch a couple of HIIT seesions for weight sif you dont do them already.
sorry double post
how intense are your HIIT sessions? Mine are pretty intense, where I'm out of breath and can not do any more than 12 mins. With that intensity, I should only do HIIT 2-3 times per week. Too much and you will over train, and possibly dig into your muscles for energy instead of burning fat.
I agree with Sexy Back. HIIT cardio was intended for short bouts of all your enegry. For example when your done you should feel like you going to hurl if you go one more minute. I only do 12-14 mins any more and I am toast. I do only 2-3sessions a week and one day of moderate just for fun. I have been doing HIIT since it first surfaced and I am a true believer along with anyone I have helped loose weight. If its done correctly and your lifting is not suffering along with a great diet you will see benefits quite fast. I always see result very quickly when I come off a bulk and start doing HIIT.
2nd Place - bitterplacebo
What Is The Best HIIT Workout?
Contact This Author Here.
HIIT is a relatively recent and unconventional training method that seems to be catching peoples' attention. Standing for High-Intensity-Interval-Training, HIIT offers an exercise concept unlike anything else. However, the main aim of HIIT, like many other methods, remains to be an overall reduction in bodyfat.
Although it does have a similar goal, HIIT uses a completely different set of principles to reach this success. The basic idea behind utilizing this interval training is to alternate a maximum-effort activity with a recovery period consisting of lighter work. Overall, the typical workout can last only about 15 minutes in total, but still have a dramatic effect on the loss of adipose tissue.
While such a short duration is appealing to many, HIIT is referred to occasionally as "Guerilla Cardio" for good reason. As we will see, by requiring extreme intensity and willpower, the results of this type of training often go above and beyond those of normal, steady-state cardio.
Workout:
What is the best HIIT workout? Be specific and make sure to list exercises, reps, sets, etc.
The basic concept is to alternate aerobic and anaerobic activities, but there is a lot more we need to know and certain requirements that should be met in order to get the most out of interval training.
What's The Difference Between Aerobic And Anaerobic?
Aerobic means "involving or improving oxygen consumption by the body". Aerobic exercise, therefore, enhances respiratory and circulatory efficiency by improving oxygen consumption. Aerobic movements require oxygen to generate force, and enlist slow-twitch muscles for activity over sustained periods of time (minutes to hours). Examples of aerobic exercise includes cardio, jogging, cycling, and running marathons.
Anaerobic, on the other hand, literally means "without oxygen". Anaerobic exercise, then, does not require oxygen to generate force. Anaerobic movements use fast-twitch muscles for short bursts of intense activity lasting only brief durations of time (ranging typically from a few seconds to up to a minute). Examples of anaerobic exercises includes isometric holds, sprinting, and high-intensity weightlifting.
The best way to get started with HIIT would be to keep things simple and progress from there. Keeping in mind that these workouts will require some time to recover from, they are best performed at a frequency of about 3 times per week on non-weight-lifting days. Each workout should be outlined similar to this beginner's layout:
Beginner's Layout
Minutes 1-4 (Warm-Up)
Jog at about 50% effort
Minute 5 (Workout Interval 1)
Sprint 30 seconds at maximum effort Jog/Walk 30 seconds
Minute 6 (Workout Interval 2)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minute 7 (Workout Interval 3)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minute 8 (Workout Interval 4)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minutes 9-12 (Cool-Down)
Jog at about 50% effort
continued below
After every two workout sessions, one can increase the number of "workout" intervals they do each time up until about 10 total "workout" intervals. This will allow for a steady progression of fitness levels, and help one realize the full potential and results of interval training.
While it's definitely possible to perform this training using a variety of methods like with a Stairmaster, bike, or treadmill, it's more beneficial to apply a simple unassisted running technique. Because sprinting causes a greater peak in oxygen consumption, it is most ideal for HIIT workouts.
It's been shown that the closer one gets to their maximum oxygen intake (or VO2max) while exercising dictates how much fat will be used for energy afterwards. So the use of sprints conforms best to our goal of losing adipose tissue.
However, the option of sprinting is not always convenient for those who want to reduce the stress on their joints. For such individuals, a bike or elliptical machine may be the perfect solution. These types of machines might also want to be used once in a while just to provide a different stimulus for the body, and to prevent adaptation and plateaus. But for the most part, it's highly recommended to stick with the alternation of sprinting and jogging for HIIT.
For those that have progressed through the previous workout that was outlined and are still seeking new challenges, the following HIIT workout might do the trick. It's certainly not easy and might be the closest to being "the best" one can do for a HIIT workout in terms of intensity.
Advanced HIIT Layout
Minutes 1-4 (Warm-Up)
Jog at about 50% effort
Minute 5 First-Half (Workout Interval 1)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 5 Last-Half (Workout Interval 2)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 6 First-Half (Workout Interval 3)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 6 Last-Half (Workout Interval 4)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 7 First-Half (Workout Interval 5)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 7 Last-Half (Workout Interval 6)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 8 First-Half (Workout Interval 7)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 8 Last-Half (Workout Interval 8)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minutes 9-12 (Cool-Down)
Jog at about 50% effort
Using these 12 minutes as planned, for 3 times a week, will no doubt have anyone reaping the benefits of new leanness and more within 8 weeks. To help stay on track for the duration of the program it is be best to monitor heart rate during exercise in order to ensure that the desired intensity levels are reached.
Body fat and weight should also be recorded at least on a weekly basis so that changes can be made to diet and training in order to better reach your goals.
Speaking of diet, no article discussing any type of training would be complete without touching upon nutrition. First off, just because one's goal happens to be fat reduction, doesn't mean they should stop consuming fat. This is one mistake made too often.
WHAT'S YOUR GOAL?
What Is Your Goal?
Choose A Goal Lose Fat Build Muscle Contest Prep Cortisol Blocker Energy Immune System Joint Health Prevent Aging Sexual Health Skin Care Sleep Aides Tanning More Goals...
Is Your Goal Not Listed? Click Below To Learn More About Goal Setting.
[ Goal Setting ]
Dietary fat not only aids in the absorption of vitamins A, D, E, and K, but also helps regulate hunger and body temperature while providing essential fatty acids that the body does not produce on its own. Up to 30% of calorie consumption can come from fat before becoming unhealthy.
With the fat dilemma now removed, protein and carbohydrates make up the rest up the picture. As the main source to fuel intense workouts, carbohydrates should be eaten plentifully, but the majority should be of a less sugary nature. These low-glycemic carbohydrates, like oatmeal, whole-grain wheat bread, and sweet potatoes, are less likely to increase the storage of bodily fat.
Protein, as the main muscle-building nutrient, is a necessity to aid in recovering from the extreme intensities of interval training. It is often indicated to take in about 1 gram or more of protein per pound of body weight in order to prevent muscle loss during intense training programs. For those involved with weight-lifting routines, the amount of protein to eat is especially important to help recovery and in reaching mass-building goals.
A couple more tips concerning nutrition that can help drastically with fat loss goals are to perform HIIT workouts in the morning on an empty stomach, and to have a meal following the workout. Morning activities before food consumption are more effective at burning fat than the same activities done later in the day after having eaten. It's been shown in studies that fat is utilized up to 3 times more when cardiovascular exercise is done on an empty-stomach.
Finally, after having strained and shocked the body to its limits with a grueling HIIT workout it's necessary to get the nutrition required for starting the recovery process. This meal should relatively easy to digest, and might come in the form of a shake. It should include both a source of quickly absorbed sugars for refueling and proteins to help rebuild muscle tissues. The easiest way this is done is probably to use some simple sugar like honey and a type of whey protein powder.
Who Would Benefit The Most From An HIIT Regimen?
Trying out a HIIT program is highly recommended for anyone not satisfied with their current progress in fat loss using steady-pace cardiovascular exercises. A procedure done over the course of 20 weeks with 17 subjects showed that average subcutaneous fat loss with HIIT was over 3 times greater than with regular endurance training.
However, the benefits don't stop there. The short duration of the workouts associated with interval training prevent the body from entering the catabolic state that can happen with extended steady-rate cardio. This most often occurs when activities are prolonged and the body starts breaking down muscle tissue to use as fuel. Because it may also increase the production of many anabolic hormones, HIIT is the perfect method for losing fat while retaining muscle mass.
High intensity interval training has not only been shown to be superior to other forms of training, but it's also a way to escape the tedium of long, boring cardio sessions. Many of us do not have the time for such nonsense, while those that do often find themselves weary of the mindless task. HIIT provides a greater challenge, requiring greater resolve and concentration to complete.
continued below
Athletes may also benefit greatly from a HIIT workout program. Because of the explosive intervals of effort, sports performance will definitely show improvement. A great deal of sports require excellent agility and quickness. These characteristics should be more easily maintained throughout games and matches with the increase in an athlete's maximum oxygen uptake made possible through HIIT.
Despite the wide range of benefits that have now been made obvious, there are some people that may not find HIIT as acceptable as other training methods. Because preventing injury should always be first priority during any type of training, those whose weight makes it awkward to perform sprints may want choose some other cardiovascular method. Particularly obese or large bodybuilders may want to forgo HIIT in order to prevent the unnecessary injury that may occur as a result of a clumsy sprinting technique.
Furthermore, those with medical conditions like heart problems, diabetes, or respiratory problems might find it difficult or even dangerous to attempt the levels of intensity required by interval training. If any condition does exist, it's always recommended to consult a medical doctor before trying a new training program or technique.
The last kind of person that may want to think twice before starting a HIIT routine is the avid weight lifter. Recovery from an intense HIIT workout can tax the body's resources, so it is recommended that they be performed on "off" days from weightlifting.
For those that have weightlifting splits that span the majority of the days of any given week, these "off" days are not frequent enough to get the full results of the ideal HIIT workout program. So, those that do not want anything to interfere with the weightlifting component of their training may find it better to incorporate a less intense cardiovascular activity that is easier to recover from.
What Kind Of Results Can You Expect From HIIT?
There are a multitude of great results to be gained through HIIT, and nothing could express them more clearly than these bullet-points:
A better body composition. HIIT's short duration prevents catabolic states from arising and consuming muscle tissue, but at the same time elicits a strong fat burning effect. This ultimately means less fat and more muscle.
Those new to this type of training will possibly find themselves with better eating and sleeping habits as their body adjusts to the demands of the workout.
The quick and explosive method of a short HIIT workout can often lead one to feel more energized rather than drained. Overall a HIIT trainee may find themselves with a better mood and feeling more energetic.
Bouts of intense work effort that are associated with HIIT will better sports performance, with quicker and more agile movement.
An increase in VO2 max, or the maximum oxygen uptake that one has. This spells better anaerobic capacity for those that are interested in more than just a lean physique and want the ability to back it up.
Metabolism can be increased for the next 48 hours, helping to burn 50% more fat overall than steady-state cardio.
Excess post-exercise oxygen consumption (EPOC): oxygen is consumed in greater amounts for a certain period of time after HIIT. This causes up to 9 times more fat being burned while in a resting state.
Anabolic hormone production may increase, allowing for gains in muscle mass.
How Does HIIT Compare To Other Training Methods?
Not only has HIIT been proven more effect at fat reduction than steady-state training, but it actually overcomes some of the downfalls related to extended duration cardio. The shorter duration of an interval training workout effectively prevents the body from entering a catabolic state where the body starts to use up existing muscle to help fuel the effort. HIIT may even promote anabolism and lean muscle tissue growth.
When it comes to other training methods, their duration is often extensive in an attempt to keep the body in the "fat burning zone" for a longer period of time. It's a shame that this same zone often ends up, at some point, being a "muscular breakdown zone" as well.
The biggest downside to HIIT is that it may take longer to recover from than less intense and slower, steady-state cardiovascular exercise. Even though the benefit of the HIIT intensity lies in its ability to increase metabolism and fat burning potential during periods of rest, some may not want to compromise their ability to fully recover. These would be the individuals that are heavily involved in other activities like competitive sports, weight-lifting, and bodybuilding.
When these types of physical expenditure are present and a priority, regular HIIT may become an undesired drain on performance and recovery abilities. If fat loss is a goal, but recovery time is also an issue, a walking workout program is the best remedy.
For walking at a pace that elevates resting heart rate, 85% of calories spent come from fat stores, and the workout is not difficult to recover from at all.
In general, it's our natural mentality to want better results in less time. Unfortunately many marketing gimmicks play upon this desire and fool decent people. It's good to know that HIIT is not one of these cases. The methods of intervals training have been researched and studied, with results that are tried and true. Showing greater benefits in the areas outlined above than other techniques, HIIT is a solid way for anyone to achieve their fitness goals.
I have read multiple articles on how a mix of cardio has the best overall effect. I also read an article yesterday that said not to do interval training two days in a row, but rather alternating between interval and steady state to give your body adequate rest.
I love HIIT! It's a much quicker cardio session, and I hate doing cardio, so the faster I can get it done, the better. And it's the after effects that are great, you continue to burn hours after your session has ended.
For my HIIT, I do a 5 min warm up, the 20sec sprint, 40 sec rest where I completely get off the treadmill. I do this because 40 seconds is not enough time for me to slow down my treadmill to a walking state, have my heart rate drop, then go back up to my sprinting speed. I don't know if that's the best way, but it's what I've been able to come up with. I might try doing HIIT outside in the warmer days though.
But if you are going all out in your sprinting, to the point where you feel like you are going to hurl, then obviously it is hard on your body and you wouldn't want to do it too much each week. But I believe it's a great way to burn body fat fast. In fact, I'm going to go and do it right now :)
Trust me I do feel like hurling after the session. I don't know.. but for some reason I couldn't get my butt off the treadmill lately. And yes, it does affect my weight training so I'll rest this time around and do it like every other day now. hehe. I don't time everything but basically its a walk - jog - sprint - then walk when i feel like dying my rest period max is around 1:30, 30 mins. the least. I actually used to run track before so I guess thats why I survive a little more. Anyhoo, thanks everyone for the info.
I wouldn't do HIIT every day. Take at least one or two days off a week to give your body some rest.
The only way I see to do HIIT every day without risking injury would be to crosstrain. HIIT swimming, anybody?
[QUOTE=AugustineWells;890735261]I wouldn't do HIIT every day. Take at least one or two days off a week to give your body some rest.
The only way I see to do HIIT every day without risking injury would be to crosstrain. HIIT swimming, anybody?[/QUOTE]
I swim in intervals... not really HIIT but more effective than "just" swimming at a steady pace. I feel that I can't push myself to do a real HIIT session through swimming. To me, it's easier "on land" :)
[QUOTE=leyway;41222001]Excuse the question, but I was wondering if u can do hiit everyday? 'Cause for the past week and a half thats what i've been doing. I average around 20 minutes or so.. should I opt to do it every other day instead? Will it actually hamper any progress? Thanks in advance. :D[/QUOTE]
It depends on how intense your intervals are and your overall session. You can get away with it for a couple of weeks but then you may find your muscles need a break as fatigue starts to compound. In this case I would just schedule a recovery week where you just do your cardio at a weak - moderate intensity, to give your muscles a break. Either that or take a few days off or a week off completely.
Cycling up a steep hill is a good one, you can stop anywhere you want and you can start using a higher gear as you progress.
I did do it 2 days in a row and now feel like I won't do it tomorrow so yeah, every other day seems best, not 2 days in a row.
Got my pulse up to 183 today and that was it lol, no choice but to ease off, dripping with sweat.
Compared to "coasting" along at 12 MPH and taking 2 hours to ride 25 miles, this HIIT ride takes me about 23 minutes and is as tiring as a 25 mile ride (done at a leisurely pace). The hill I go up is a 20% gradient which in layman's terms is ridiculously steep.
Old thread but would like to validate how effective HIIT is.
I am doing JM's 30 Day Shred and currently doing Level 2. Lost 3 kilograms so far from just Level 1 alone 3x a week plus 1 30 minute of cardio in one week. And this is not even counting my calories. Just making sure that I choose what I eat (more on veggies and lean protein) and the preparation (steaming, baking and occassional stir fry with olive oil).
:)
If you think you're doing HIIT every day, it's not HIIT. If you really properly perform hard intervals, attaining the same level of intensity the next day is next to impossible. It may work for a LITTLE while, but you'll find that gradually the central nervous system fatigue will build up and you won't be able to perform.
[QUOTE=LittleExpat23;1105311473]Old thread but would like to validate how effective HIIT is.
I am doing JM's 30 Day Shred and currently doing Level 2. Lost 3 kilograms so far from just Level 1 alone 3x a week plus 1 30 minute of cardio in one week. And this is not even counting my calories. Just making sure that I choose what I eat (more on veggies and lean protein) and the preparation (steaming, baking and occassional stir fry with olive oil).
:)[/QUOTE]
That's not HIIT
Wouldnt be sure if you consider this HITT, at least for the first half of "HITT routine" I enjoy running so for HITT, I run a mile as fast as I can. I run a mile in about 05:55-06:00 and thats me pushing it, and then I run a second mile, all done on a track. In which the 2nd mile I do sprints. I sprint the straight aways, and slow jog the bend, and repeat for a mile, which normally takes me between 07:00-07:30.
You can do HIIT everyday but make sure they are pretty intense and try to do them after weight training sessions, because you wont be able to lift as heavy when coming to weights and also will be quite drained. I am currently also doing HIIT for 15 mins a day after my weight training sessions and the fat drips off pretty quick with a good diet and training plan. Hope this helped.