HIIT For NOOBS

fleaboy · 07-03-2009, 07:37 AM

I am looking to start HIIT. While learning more about HIIT, i came across the below and thought it might help others that are looking to get into HIIT. Loose the dreded FAT!!
Good luck.

HIIT Training:
HIIT training, which stands for High Intensity Interval Training, is one of the best training methods for fat loss and muscle retention. HIIT training is not a new training technique. In the truest sense it nothing more than a form of interval training which has been used for many years. HIIT training is hands down the best way to burn fat without causing the body to catabolize muscle tissue. Studies have shown long endurance activates such as aerobics cause muscle catabolism (the breakdown of muscle tissue). HIIT training, on the other hand, will allow you to metabolize the fat without losing muscle. If you need proof of this claim, google for images of sprinters and take a look at how they look. You will quickly notice how lean and muscular they are..
HIIT and interval training are very similar, the only difference is the intensity in which they are performed. So what is interval training? Interval training is a varying of intensities within one workout, where you add a low intensity bout with a higher intensity bout. HIIT training is a very high intensity bout with a lower intensity bout. You can perform your interval training in many ways, and you should use variety to keep it interesting. You can perform it on a stationary bike, stairmaster, mountain bike, local track, with weights, etc. Change it up often.

I will give you some ways of performing HIIT and interval training depending on your level of fitness. For the sake of simplicity, I will use running and jogging variations that can be performed almost anywhere.

Interval Training for Beginners:

If you are new to exercising you should start out slow. I will give you a few examples, but don't be afraid to experiment and find your own ways of creating an interval training program.

A good beginners interval training program is the walk-jog interval training. Start out with a 1 minute walk / 1 minute jog session and repeat for as many times as possible. As you progress, you can use a 30/30 routine where you walk for 30 seconds and the jog for 30 seconds. You can perform this anywhere. If you would like to make it a little harder, find some hills where you can perform it. Perform this routine from 2 to 4 times a week or more until you are able to progress to the intermediate level.

Intermediate Interval Training Program

If you have been exercising for about 6 months, or are healthy and fit, then you can try some intermediate interval training.

A good intermediate interval training program could consist of a jog-run program. You can warm-up with a five minute jog and then run for 1 minute, and then back to jogging for 1 minute, and repeat for as many times as you can. When you run, you don't need to sprint, but a good run is what you are looking for. If you want to add more intensity you can do a 30/30 split of a 30 second jog and a 30 second run. Or a 30 second jog and a 1 minute run.

Perform this training 3 to 5 times a week for 10 - 20 minutes.

Advanced Interval Training Program (HIIT)

Be warned, this is a tough routine! This is how I suggest you perform your HIIT training. There are many variations of it, but I will show you ways I perform it. Remember, it has to be intense to get the most of out it. You should be extremely tired when you are done. If you find you are able to perform it for 20 minutes on your first try and your not an elite athlete, you are not performing it with enough intensity.

If you are ready for the advanced interval training, or HIIT, then this is the program for you. Perform a 5 minute warm-up and then perform an all out sprint for as long as you can and then back to a jog for 1 minute and than another sprint, repeat for as many times a possible. At first you will be lucky to get past 5 minutes total after the warm-up. You can also perform a 30 second jog and all out sprint to increase the intensity. To really increase the intensity, find some hills.

I find it better to perform this on a stationary bike or Stairmaster when you first start since there is less risk of injury due to falling.

Some other variations would be to perform the all out sprint and than back to a jog again until you are ready to perform another sprint. Although not as intense as the other ways, it is a good way to get used to the program.

Perform this training 3 to 5 times a week, for 5 to 20 minutes depending on your ability.

Variation

As with all training, you should add variety to your interval training as you would with any type of training. You should change it every 4 to 6 weeks in order to keep it fresh. Some good ways to add variety is to change the times, or perform your training on a bike, stairs, hills, stationary bike, Stairmaster etc. One of my favorite ways is on a stationary bike where I can increase the intensity during the all out portion of the interval training. Don't be afraid to create your own types of interval training to suit your own likes. Have fun with it and the fat will come off.

Concluding Remarks

Interval training is a fun and great way to lose the fat and increase your general physical preparation. Remember to start out slow if you are new to exercising. When you are ready, advance to the HIIT style.

Meathead. · 07-03-2009, 07:56 AM

When i dropped a ton this is what I was doing, FYI extremely advanced program

Treadmill.

15% grade throughout - highest incline it will go
2.5mph - Walk 2 minutes warmup
5.0mph - 30 second ON - 15 second OFF
5.5 - 30 second ON - 15 second OFF
6.0 - 30 second ON - 15 second OFF
6.5 - 30 second ON - 15 second OFF
7.0 - 30 second ON - 15 second OFF
7.5 - 30 second ON - 15 second OFF
8.0 - 30 second ON - 15 second OFF
8.5 - 30 second ON - 15 second OFF
9.5 - 30 second ON - 15 second OFF
10.0 - 15 second ON - 15 second OFF
10.5 - 15 second ON - 15 second OFF
11.0 - 15 second ON - 15 second OFF
11.5 - 15 second ON - 15 second OFF
12.0 - 15 second ON - 15 second OFF
change to 5% grade - 5.0mph - SLOW JOG up hill till max failure

cool down for 5 min

I would do this 3-5 nights per week
Weight never came off so fast
Big mistake though - lost my precious muscle

fleaboy · 07-03-2009, 08:29 AM

WOW Meathead, that is pretty intense.
How long did it take for you to build up to that intensity or were you already very fit?

If you do end up loosing muscle, could you do this in phases?
3 months HIIT. (Weight lose)
3 months bulking. (Building muscle)

Meathead. · 07-03-2009, 08:33 AM

Quote:

Originally Posted by fleaboy

WOW Meathead, that is pretty intense.
How long did it take for you to build up to that intensity or were you already very fit?

If you do end up loosing muscle, could you do this in phases?
3 months HIIT. (Weight lose)
3 months bulking. (Building muscle)

I would say...once I seriously began HIIT for weight loss and became a cardio-Queen...of doing it everyday, a good month...I am/was already very fit and had always done the conventional sprinting and built my tolerance up, in addition to some endurance training (i.e. 5 min jogs low intensity) and decided to just push myself past normal limits. That is the only way. U must leave your comfort zone and feel like death the entire time - I had gone from 205 - 172lbs

but i needed to do something during my injury

i wouldnt recommend this unless your an athlete or want extreme weight loss - I did lose a lot of strength during this process but managed to knock off 33lbs or so, when I wasnt even overweight in the first place. I was injured and couldnt weight train as much, WHICH IS also a main reason for muscle loss

But anyway, I would recommend just 15-20 min of HIIT like this a few days a week (2-3) and that is Plenty...add in a strict diet and u should be able to go far with it

fleaboy · 07-03-2009, 08:39 AM

Thank you for the advise. What was your diet? 40/40/20.
I have been using fitday for a week now and even though i eat clean, it has shown that i have a high carb intake.
Monday is D day, so i need to get my act together in all areas!!

mike19541 · 07-03-2009, 10:18 AM

1. Get on treadmill
2. Raise speed to 10
3. Run like a madman for 1 minute
4. Rest
5. Repeat

red_cat · 07-03-2009, 10:22 AM

That's a nice post up there! I find that 30 sec sprint/60 sec speed walk works well for me. By 20 minutes of that, I'm absolutely dead.

exzile · 07-03-2009, 10:23 AM

Ye, Meathead that's a pretty rough HIIT.

Mine I like to call MIIT, lol. Lately I've been enjoying doing a more medium intense HIIT with a longer run. Maybe it's just for a change of pace, but I've been doing this one for the past couple weeks and it's nice for a break from the standard HIIT I was doing that always made me feel like crap =/

5 min warmup @ 4.0/2.0 incline
25-30 min of MIIT 10.5-11.0 spd, 40-45 sec. sprints with 1 min. walks @ 3.8-4.0/1.0-2.0 incline.
5 min cooldown walk

This is not as intense as I was doing, previously was 12.0-12.5 sprints for 40 sec and 1 min walk/jogs. I would be pretty gassed most of the time, and felt crappy afterwards.

I like to see how other's do there HIIT, gives me ideas to try out different types of sessions. I may give something like yours a try, once I get bored or used to the MIIT I'm doing now, lol.

Meathead. · 07-03-2009, 10:27 AM

Quote:

Originally Posted by fleaboy

Thank you for the advise. What was your diet? 40/40/20.
I have been using fitday for a week now and even though i eat clean, it has shown that i have a high carb intake.
Monday is D day, so i need to get my act together in all areas!!

I dont follow "macro" breakdown - I dont think its needed at all
My main focus is 50% of meal is of protein based source then I just add somethign to it to fit my calorie intake per meal, 6-8 meals per day spread out as evenly as possible
complex carbs, dietary fats

Meathead. · 07-03-2009, 10:29 AM

You want to see where you compare to elite athletes?

10/10 Test

Put treadmill - 10% grade, 10mph and sprint. See how long you can go for.

You may start off ok but then BAMMM!! It hits you, and you exhaust both systems and become so depleted, its great! It comes out of nowhere and u just burn out.

My best ever was barely breaking a minute - supposedly elite athletes are up around 2 min straight but I doubt many can sustain such high intensity for too long. Ive never trained for it, just sometime see where Im at for it

deadsoul · 07-03-2009, 10:36 AM

I've been trying to ease myself into HIIT because I know I'm in no condition to go all out just yet without probably hurting myself (unless I did it on a track). Today I did this:

Warm up for five minutes at 3.5/1.0 incline.
10 Minutes alternating between 6.0/1.0 incline and 8.0/1.0 incline at one minute intervals.
Five minute cool down at 3.5/1.0 incline.

Not HIIT, but at least it gets me used to it. Sunday I'm gonna go for either fifteen minutes of the same or ten minutes and raise it up to 9.0 for the sprint. I'd rather go from running to jogging than running to walking because I'm using a treadmill and going from 3.5 to 8+ speeds every thirty seconds to a minute seems like it could cause problems (ie- the time it takes to adjust to the new speed would be longer, more likely to retardedly trip or fall off, etc.)

Meathead. · 07-03-2009, 10:41 AM

All I tell people is:

Leave your comfort zone. If there is even a slight chance that you may think you can go harder, then go for it! Leave nothing to chance.

and u will get results.

again though, hard for most to mentally get there

hodag1 · 07-03-2009, 10:58 AM

I do a calesthenics routine, no treadmill required. If you don't have an interval timer, but you have a laptop, you can make a Powerpoint to time the intervals.

Warm-up for a few minutes with some jump rope then 10 each of the following:

Butt Kicks ? 10 per leg
Lunges - 10 per leg
Arm Circles ? 10 each direction
Arm Crosses
Neck twirls ? 10 each direction
Trunk Twists ? 10 each direction

Then I start with the Tabata protocol of 20 seconds extreme work, 10 seconds rest

Push-ups
Jumping jacks
Mountain climbers
Flutter kicks

Rest one minute then repeat the Tabata set (up to eight times). Finally, do 20 reps of the following with no rest in between:

Prisoner squats
Jump squats
Lunges (10 per side)
Split squats

Then

Static push up (push-up position, hold till exhaustion)
Static leg lift (6 inches from the floor, hold till exhaustion)

Cool down with 3-5 minutes of skipping rope or other light activity. I shameless stole this off a YouTube: http://www.youtube.com/watch?v=RZxTA...eature=related. The sadist who posted it has an advanced version too!

First time through, I only did one cycle through the Tabata section and I prayed for a quick death. Now I am doing four cycles, and about to up it to six. It still kicks my ass every time I do it, but it is really a great workout. I am dropping 3 lbs a week and I am getting definition in muscles that I didn't even know I had.

hanzblinx · 07-03-2009, 12:58 PM

I'll add a tip. Edit 2 mp3 files with the computer. For example, make it like

5 min warmup song
13 seconds track 1
52 seconds track 2
13 seconds track 1
52 seconds track 2
13 seconds track 1
52 seconds track 2
13 seconds track 1
52 seconds track 2
13 seconds track 1
52 seconds track 2

Then go outside and use track 1 as the cue to run like hell on wheels. FYI you cant full sprint for over 13 seconds so that's why it's so short. If you sprint for 20 you are not at full velocity.

DanielDSR · 07-03-2009, 01:45 PM

I usually do this HIIT and its a quite hard 35 minutes workout too:

5 minutes - warm up - 50%
2 minutes - progressing - 70%
2 minutes - high-mid intensity - 80%
1 minute - rest - 70%
1 minute - high intensity - 85%
2 minutes - rest - 70%
1 minute - high intensity - 85%
2 minutes - rest - 70%
1 minute - high intensity - 85%
2 minutes - rest - 70%
1 minute - high intensity - 85%
2 minutes - rest - 70%
1 minute - high intensity - 85%
2 minutes - rest - 70%
1 minute - high intensity - 85%
2 minutes - rest - 70%
2 minutes - low intesity - 60%
5 minutes - recuperation - 50%

TheDeliveryGuy · 07-03-2009, 02:07 PM

Quote:

Originally Posted by hanzblinx

I'll add a tip. Edit 2 mp3 files with the computer. For example, make it like

5 min warmup song
13 seconds track 1
52 seconds track 2
13 seconds track 1
52 seconds track 2
13 seconds track 1
52 seconds track 2
13 seconds track 1
52 seconds track 2
13 seconds track 1
52 seconds track 2

Then go outside and use track 1 as the cue to run like hell on wheels. FYI you cant full sprint for over 13 seconds so that's why it's so short. If you sprint for 20 you are not at full velocity.

Not a bad idea to edit the songs I was doing it manually, going from a slow song to a fast song.

fleaboy · 07-10-2009, 09:21 AM

Week One Complete:

Just did my 3rd HIIT session for the week, Mon, Wed & Fri. This is what i started on.

5 Min - Jog
1 min - Sprint
1 min - Walk
1 min - Sprint
1 min - Walk
1 min - Sprint
1 min - Walk
1 min - Sprint
1 min - Walk
1 min - Sprint
1 min - Walk
1 min - Sprint
1 min - Walk
1 min - Sprint
1 min - Walk
1 min - Sprint
1 min - Walk
1 min - Sprint
1 min - Walk
1 min - Sprint
1 min - Walk
5 min - Jog
Total 30 min on the tread and 4.5km distance.

Tough for a first week. Gonna follow the same for a second week and the in the third week i am gonna reduce the walk to 45 sec. This program i will follow for another two weeks. At that point i will decide how my fitness level is and decide what intensity to move this to.

Just as an FYI, stretch the legs well before HIIT. My calves felt like exploding after.

Any advise or mods are welcome. I am here to learn and progress.

Question; If i do a low intensity jog on Tuesday and Thursday, would it have a negative impact on the HIIT days or my goals for fat loss.

shredded247 · 07-10-2009, 10:37 AM

would HIIT be more effective for fat loss and muscle sparing vs. a lower intensity walk/jog for longer periods of time for someone on a ketogenic diet?

ricka182 · 07-10-2009, 10:55 AM

Quote:

Originally Posted by shredded247

would HIIT be more effective for fat loss and muscle sparing vs. a lower intensity walk/jog for longer periods of time for someone on a ketogenic diet?

I tried HIIT on a Keto diet a month or so ago..it was ridiculously hard! I wound only being able to do one session..I switched to just running again..after a while I was able to work in a few sprints during the run, but more like MIIT as mentioned above...

For my current HIIT stuff, I use a stationary bike. I do 60 seconds regular, 30 seconds pedaling as hard as I can, to the point where I make the whole room shake from the pumping. I almost tipped the bike the other day. I'm going to start looking for a good spot outside to do some HIIT. There is a good hill, small incline but good distance for the sprints...I figure sprint up and walk/jog down should be good...

hodag1 · 07-10-2009, 11:04 AM

Quote:

Originally Posted by shredded247

would HIIT be more effective for fat loss and muscle sparing vs. a lower intensity walk/jog for longer periods of time for someone on a ketogenic diet?

Yes. The body is programmed by evolution to hold onto fat. Aerobic exercise, while good for you, is more energy efficient in the way it converts fat to ATP (the source of energy the body needs). HIIT, done properly, is anerobic which is less efficient so each unit of fat creates less engergy, hence the fat gets burned more quickly.

Intense activity, of any sort, is more muscle sparing then low intensity in the presence of adequate protein intake. The body does not catabolize muscle if it also in building mode, and the strain of HIIT and lifting create the need for myofibril neogenesis (scientific term for new muscle fibers).

It is hard, ridiculously hard at times, because your body fills with lactic acid and that is not fun. However, that is what happens when you are oxygen deprived.

mattitude · 07-10-2009, 11:45 AM

I used to do sprinting for my school and I can't quite get to grips with how people are "sprinting" for 1 minute. I've always thought that sprinting is an anaerobic exercise.

When I used to do the 100m, I can remember taking about 2-3 breaths. As it would take me just over 10 seconds to do. But there are apparently people sprinting for 30 - 60 seconds on here?!

To me there's a difference in running and sprinting. I've always thought that running is where you are going a bit slower than sprinting so that you can constantly keep breathing in and out.

When I'm on a machine, I know when I need to come off when the speed is having an effect on my breathing.

When people say "sprint 1 minute, rest / walk 1 minute" I'm guessing that they mean run?

Vietgoboi · 07-10-2009, 12:21 PM

Quote:

Originally Posted by Meathead.

All I tell people is:

Leave your comfort zone. If there is even a slight chance that you may think you can go harder, then go for it! Leave nothing to chance.

and u will get results.

again though, hard for most to mentally get there

Each word gives a burning passion for training!

I am assuming the increase/duration of HIIT or form of cardio we include in our daily lifestyle, we must increase calories to compromise for it to maintain through experience?

Birddog6424 · 07-10-2009, 01:11 PM

Just so you guys know, the intensity level you perform at changes exactly what you are accomplishing.

Performing at max rate (sprinting as fast as you can) is an excellent burst endurance builder, but is less effective at fat loss. Studies show the exertion levels over 89% of max rate creat a drastic reduction in fat oxidation.

The ideal level of exertion for fat oxidation is between 60 to 75% of max rate, but going up to 85% ish is still ok. So you burn more fat by performing in that range for 3 to 5 minutes with a one minute rest. You can still achieve an excellent level of EPOC in this manner (elevated metabolism). Eventually, very fit people can reach a point where they can work upwards of 60% max rate for 30 minutes or so. This is ideal for fat oxidation.

So perform the type of HIIT training you wish based upon your goals.

fleaboy · 07-13-2009, 09:44 AM

Quote:

Originally Posted by mattitude

When people say "sprint 1 minute, rest / walk 1 minute" I'm guessing that they mean run?

Yes perhaps run would be more accurate. At 1 min intervals, the pace is more like 3/4 pace.
The goal is to get out of that comfort zone and shock the body.

Meathead. · 07-13-2009, 10:20 AM

Quote:

Originally Posted by Vietgoboi

Each word gives a burning passion for training!

I am assuming the increase/duration of HIIT or form of cardio we include in our daily lifestyle, we must increase calories to compromise for it to maintain through experience?

Yeah - days where I do double sessions or heavy HIIT, I typically eat more prior to training and after I keep it normal - meals may increase 300 cals or so

DrNickd · 08-20-2009, 05:05 PM

How do u set up the treadmill to move up and down speeds..i find when i manually go from a jog speed to sprint it takes a good 10 secs to get there

Meathead. · 08-20-2009, 07:26 PM

Quote:

Originally Posted by DrNickd

How do u set up the treadmill to move up and down speeds..i find when i manually go from a jog speed to sprint it takes a good 10 secs to get there

some treadmill allow u to set the interval speeds, otherwise just keep it at ur sprint speed and jump off and on straddle belt

deckoff8 · 08-20-2009, 09:31 PM

ive found the best HIIT to be barbell complexes. it has the advantage of working out your whole body and doesnt kill my hamstrings like full on uphill sprints does.

Globallioness · 08-26-2009, 11:58 AM

This will definitely get me out of my comfort zone. During my workouts I jog/walk Im looking to increase that, but my knees have been getting sore. I think its my weight but I wont let it stop me. Any suggestions on doing HIIT with other excercises? Thanks

Quote:

Originally Posted by Meathead.

All I tell people is:

Leave your comfort zone. If there is even a slight chance that you may think you can go harder, then go for it! Leave nothing to chance.

and u will get results.

again though, hard for most to mentally get there

igaveupower · 08-28-2009, 04:41 PM

Quote:

Originally Posted by Meathead.

All I tell people is:

Leave your comfort zone. If there is even a slight chance that you may think you can go harder, then go for it! Leave nothing to chance.

and u will get results.

again though, hard for most to mentally get there

I totally agree with this. There' no point in excercising if you're not going to exhaust yourself.

you have to do it until you just can't get up anymore.