What type of HIIT do you do?

[kgartin]

I've just started this cardio method. I sprint for 20 seconds and rest (walk) for 40 seconds. I cycle this for about 15 minutes. Is this enough? What do you folks do?


(BTW, thanks Stayfit for posting that article!)

[JC480]

I chase my son around the house when he backtalks me.

[stayfit2008]

Ken,..first off,..you look great in your avi,..except for the fact you peed your pants,..Ha! jking! Seriously tho,..The HIIT you are preparing to do is very similar to my HIIT that I do on recumbant bike. I did the LIIT training for 30-45minutes and was left feeling lethargic and depleted. This was my own experience and I prefer the HIIT 10-20 second all out 100% then 40-50 seconds low pace for 15-16 intervals.

[chodan9]

Ken,..first off,..you look great in your avi,..except for the fact you peed your pants,..Ha! jking! Seriously tho,..The HIIT you are preparing to do is very similar to my HIIT that I do on recumbant bike. I did the LIIT training for 30-45minutes and was left feeling lethargic and depleted. This was my own experience and I prefer the HIIT 10-20 second all out 100% then 40-50 seconds low pace for 15-16 intervals.

I do HIIT 2 times per week and LISS 3 times per week now.
It is a pretty good mix
I go 90 seconds steady state then 30 seconds high intensity for 20 minutes on the elliptical.

on the LISS I just walk (treadmill) at a moderate pace for a half hour

[kgartin]

I did my HIIT routine (mentioned above) the first time Saturday. Pretty brutal and I wanted to cry like a little girl!

Normally for my cardio I run about 2.5 miles with a total of about 1/4 mile warmup (fast walk) before and after the run. I average about a 7 or 8 minute mile during the run. I feel like I'm pumping pretty hard and my heart rate is up there. I wouldn't really consider that LISS. Into which category would it fall or IS it really LISS? Is there a MISS? Lol!

[theKurp]

This may not qualify as pure HIIT training but nevertheless, this is what I do two days of the week.

My cardio sessions lasts 45 minutes on the elliptical. I have two programs: one for Tuesday and another for Thursday.

Tuesday's session has 10 levels of resistance each lasting 4.5 minutes. There are two peaks (highest resistance) where I go all out.

Thursday's session also has 10 levels of resistance @ 4.5 minutes each but this time there are 3 peaks. When I hit the highest peaks I go all out.

The question as to whether this truly qualifies as HIIT training lies in whether one believes that it's possible to really "go all out" for 4.5 minutes. I can tell you that my heart rate is somewhere in the 170+ range during the peak phases.

[stayfit2008]

Don't get me wrong tho,..HIIT LISS or LIIT does have it's place,.much pertains to the type of training and diet you have adopted.

Here is a response from a well respected natural BB,..Tommy Jeffers.

This is a far more simpler topic than what most make it out to be. The answer here is balance. There is no "one way is better than the other". They both will work. Period. What should be taken into account when you choose which approach to use is:

1) Your dieting approach. Do you have at least a moderate amount of carbs to work with? If you are low/no carbing, HIIT is not the right choice (at least intially) for you and shouldn't even be considered really unless you were behind schedule.

2) Your training approach. Are you training higher volume with muscle groups once a week? Or are you concentrating on frequency (twice a week/once every five days) with lower volume? If you are more frequent, you have to really watch the overall leg wear and tear mroeso than if you are doing a once a week routine. Leg weight training volume needs to come down to compensate for the HIIT.

I personally love using a combination of both forms of cardio as I believe they both have their place. The only real tricky part, which comes with experience and knowing your own body, is the balance part. You just need to make sure that you are doing enough and not too much whether either approach and strategically fit it into your routine so that you can optimally burn fat without sacrificing muscle. Trust me, it IS posssible to do so, you just have to know what signs to look for and constantly adjust things to pull it off.

Sporto

[djhavoc]

Just did HIIT this morning for 25 minutes + 5 minute cool down on the tread.

all with 1.0 incline
warm up first 3 minutes at 5.0
sprint at 7.0 for 1 minute then go back to 5.0 I repeat this for up until the 20 minute mark but increase the sprint speed by .2 every turn so my next sprint would be 7.2, then 7.4, etc. eventually I wound up at 8.8 or something like that. The last 5 minutes before cool down I slow down to about 3.5 or 4.0 then bring it back up about every 30 seconds at .5 incriments eventually end at 10.0 or close and finish the workout. I burned 400 cals in 30 minutes and 2.68 miles ran.

I find this keeps my cardio very interesting and fun as opposed to LISS, I prefer to do LISS outdoors anyway.

[ectoBgone]

I've just started this cardio method. I sprint for 20 seconds and rest (walk) for 40 seconds. I cycle this for about 15 minutes. Is this enough? What do you folks do?

Almost exactly the same thing I have been doing lately (15/45 split). By about my 12th interval I was praying for a heart attack so it was enough for me.

[Ctrainer]

Gym Treadmill/ 3.20 miles, 42 minutes

5 Min. warm-up speed-4.0, no incline

2 mins. speed-6.3, no incline

1 min. speed-6.3 8-incline

2 mins. speed-4.0 8-incline

2 mins. speed-4.0 no incline

That's one rep (minus the warm-up) repeat 4 times total..

[x-trainer ben]

I've just started this cardio method. I sprint for 20 seconds and rest (walk) for 40 seconds. I cycle this for about 15 minutes. Is this enough? What do you folks do?


(BTW, thanks Stayfit for posting that article!)

5 min warm up on the treadmill at 2.7, then a 5 min jog at 5.5,then a walk at 2.5, then sprints from 9.0-10.5 until out of breath. Usually 40sec to 1min. Repeat till no more sprinting is desirable anymore...about 30 min of sprints.