What hiit intervals and exercises have you used?

[b_hill06]

I'm planning a cut in about a month and I'm trying to get some feedback on what's worked for people on here. What interval time sets and exercises have you guys used and if you can remember what have been your results in the time frame you did it in?

[b_hill06]

anyone?

[Nab0610]

whatever pushes you to your limit

when I first started I did 40 sec jog 20 sec sprint for 15.5 min
now I do 30 sec jog 30 sec sprint for 15.5 min

both I do a 5 min warmup and cool down

I also do hiit on the bike sometimes simply set it up for an interval setting that does 1 min high 1 min low

you want to push your heart rate up to 180ish at your age so whatever gets your heart racing.

Alot of people start hiit by doing 30 sec spring 30 sec fast walk

[AlexMR]

1) 5 minutes warmup doing LISS.
2) 30 seconds all out.
3) 60seconds walk/LISS.
4) Repeat 2) and 3) 6 times.
5) 5 Minutes LISS.

I did that this morning and I now remember why i pussied out and stop doing HIIT back in the day. DAmmit that's tough!

There is nothing that works faster/better for fat loss!!

Remember not to do it more than 3 days a week.

[csb5731]

Outdoor sprints:

I'll pick a distance, depending how long I've been doing HIIT training, cardio fitness, etc. 50 - 100 yards. I'll use the same distance for the whole workout.

Sprint all-out for the fixed distance then walk/jog until I'm able to do it again (longer time period, for sure, vs. the sprint period, I don't bother looking at the time). Six - ten sprint intervals.

Indoors:

I can't replicate the above on the dreadmill, because of the machine pacing, so if I'm forced indoors I'll use the stationary bike, at 1:3 sprint:LI intervals, for 20 minutes. Important to keep the sprint all-out.

[JohnnyLifts]

Right now I do 5 intervals of 1 minute all out and 30 seconds off. I do 3 rounds of this with 3 minutes in between rounds. Exercises are pretty much anything you can think up with sandbags, tractor tires, sledgehammer, punching bag, BW squats, burpees, dumbell swings, etc.

It's 20 minutes of hell.

[b_hill06]

alright thanks a lot guys. i'll probably give indoor biking a try at first. we'll see if i can drop those 15 lbs before summer starts...

[andyrobo]

I enjoy tabata dumbell squats and overhead extension.

20 sec all out,
10 sec rest
x8

Then about 10 minutes sitting down to regain breath. Leaves my legs like jelly as well.

[SocratesTX]

HIIT isn't the magic bullet for fat loss. It's no better or worse for losing fat. Its just a means of creating a deficit. Mix up your cardio with HIIT and LISS/MISS if you are goign to use cardio to create the deficit.