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  1. #1
    Deadlift or Die. g85's Avatar
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    How do you do your HIIT in the gym?

    How do you do your HIIT in the gym? 10 seconds all out sprint....60 seconds slower. I don't see how that's possible on the treadmill....there is interval on the eliptical but it's not at those intervals, so the question is: Is that really HIIT? Seems it would be easier to do on a stationary bike? Just trying to get some opinions on what you guys do.

    Thanks!
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  2. #2
    Seeking Retribution bustasinclair's Avatar
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    I do whatever it takes to get my HR in the desired range, i.e. sprinting, lunging, high speed reps. I believe that high intensity is absolutely individualistically determined by one's conditioning--some people are doing HIIT getting off the sofa; some people it takes 45 seconds of all out sprinting.
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  3. #3
    Registered User WorkinProg6987's Avatar
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    I might not be doing HIIT correctly, but I run on the treadmill going slow (3.5 mph) for about one or two minutes, then faster (6.5 to 8.5 mph) for two to four minutes, and repeat for about 20 minutes.
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  4. #4
    Registered User Daio's Avatar
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    i use a Xcross trainer
    3 mins warm up
    20 secs flat out
    60 secs steady
    ...
    ,..
    repeat for 15 mins
    then 3 min cool down.

    Gets me knackered
    :)
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  5. #5
    Registered User MrNismo's Avatar
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    I use treadmill occasionally -- use the incline and try:

    3-5 minutes warmup then set incline to medium ( I use 5 on scale of 1-10)

    1 minute sprint (my treadmill goes to 10 mph which is plenty fast enough for me)
    1 minute walk

    repeat 5-7 times

    Cool down.

    At end of the sprinting interval you can just jump onto side rails of treadmill for a few seconds while you slow it back down.
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  6. #6
    ACE CERTIFIED BC02's Avatar
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    One minute at 8.3-9, 30 sec at4.3 until i reach 2 miles
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  7. #7
    "Full House" KLMARB's Avatar
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    Three min. warm-up, 30 sec max, 20 seconds easy (to the four min. mark), then 10 or 15 seconds max at the top and bottom of each min. I use level nine or ten, whatever it takes to keep me up in the "training range" for the duration of my session, usually fifteen mins. hard with a two min. cool down (20 min. total).........
    I'll take arrogance and the inevitable hubris over self-doubt and lack of confidence, anyday.......
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  8. #8
    Registered User turkish_turtle's Avatar
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    There's a good article in menshealth that talks about it and works pretty well. You'll have to copy/paste it to your browser, I can't post links yet. It's a lot easier if you have a hr monitor. For the most part it doesn't matter what you use as long as you get your heart rate where it needs to be. Hope this helps.
    menshealth.com/run/all-about-intervals.php
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  9. #9
    Registered User bobs7447's Avatar
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    I do indoor rowing on the Concept 2 rower. One of its read outs works well for me. It shows you your average time for rowing 500 meters at any given time. I start slow and try to decrease my average time every 200 meters to the point of near exhaustion and then I drop back to a comfortable range for 200 meters and begin an increase intensity again. I'll plateau several times during a 5000 meter distance. You can also set it to the ending distance and it will show you your total time, which for me takes about 24 minutes more or less, which I do 3-4 times a week. There are accomplished rowers who perform much better than that, but I still feel the workout when I'm done, yet recover nicely.

    The readings keep you interested. I also like the fact that there is a technique involved which can help improve your scores so there's something in terms of effort and technique that challenge me.
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  10. #10
    Manlet Extraordinaire jmelanson's Avatar
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    On the treadmill I run at 6mph for 1 min, 7mph for 1 min, 8mph for 1 min, 9mph for 1 min, 10mph for 1 min, 2.4mph for 2 mins, then repeat the whole thing twice more.
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  11. #11
    Registered User Fifty+'s Avatar
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    The only HIIT I'm involved with is practicing Krav Maga. Punching and kicking a bag for as long as possible, for 10 to 20 minutes. If you've never tried to beat the crap out of something for an extended period of time without stopping, giv'er a try.
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  12. #12
    Registered User lauren921's Avatar
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    I use a cross trainer and do some combo of the following:
    30 seconds work, 60 rest
    25/50
    20/40
    15/30
    10/20

    Other days I will do 15 seconds work and 25 seconds rest and repeat about 8-10 times. I'll go steady for about 2 minutes, then complete another cycle.
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  13. #13
    The show goes on chodan9's Avatar
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    you can use the elliptical,
    just not with one of the preset programs, just use a clock and a heart rate monitor.
    ----------
    Clean and sober since April 10 1989
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  14. #14
    Deadlift or Die. g85's Avatar
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    Wink

    Thanks for all the input! I appreciate it!
    There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy.
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  15. #15
    Registered User jdtemple's Avatar
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    Originally Posted by bobs7447 View Post
    I do indoor rowing on the Concept 2 rower. One of its read outs works well for me. It shows you your average time for rowing 500 meters at any given time. I start slow and try to decrease my average time every 200 meters to the point of near exhaustion and then I drop back to a comfortable range for 200 meters and begin an increase intensity again. I'll plateau several times during a 5000 meter distance. You can also set it to the ending distance and it will show you your total time, which for me takes about 24 minutes more or less, which I do 3-4 times a week. There are accomplished rowers who perform much better than that, but I still feel the workout when I'm done, yet recover nicely.

    The readings keep you interested. I also like the fact that there is a technique involved which can help improve your scores so there's something in terms of effort and technique that challenge me.
    Man, I want a Concept2 like nobody's business.
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  16. #16
    Has no clue david_0729's Avatar
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    3 minute warm up. 1 minute max (9-10) then 2 min easy (3.5). Repeat for 20 minutes.
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  17. #17
    Registered User scottkeen's Avatar
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    This is what I do for HIIT. It only takes 15 mins.

    LifeFitness Elliptical
    -----
    Set resistence Level to 13 (on scale of 1-20)
    "Jog" at a speed of 7.0 to 7.5 for 2 mins

    After 2 mins of jogging, bump the Level to 16
    "Sprint" at a speed of 11.0 or higher for 1 min.
    My lungs are burning, and my heart is racing by 0:40 but gotta press on.

    Set the Level back to 13 and resume 2 min Jog interval.

    That's one "set". I do 5x sets, so it takes 15 minutes.

    I'm pretty damn exhausted by the 3rd set and collapsing on the control panel, mouth-breathing, and sweating like a perforated firehose, but I crank on. My heart rate spikes around 160-170, then returns to about 145 within 1.5 mins of returning to the jog interval. When I first started out, I needed a 4 min jog interval.

    After I'm done, I'm completely spent. I dismount the machine onto a pool of my own sweat and shake my head and think to myself "what a waste" as I walk past those ladies reading People magazine while strolling on the elliptical at Level Easy-Peasy for 60 mins and never breaking a sweat. I want to offer them a few suggestions. But oh well, that's their deal. I'm there for me, me only.

    My only beef with the elliptical machines is that they are in the air-conditioned (p*ssy) room of the gym.
    Last edited by scottkeen; 07-13-2010 at 11:30 PM.
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  18. #18
    Registered User bobs7447's Avatar
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    Quote:
    Originally Posted by bobs7447
    I do indoor rowing on the Concept 2 rower. One of its read outs works well for me. It shows you your average time for rowing 500 meters at any given time. I start slow and try to decrease my average time every 200 meters to the point of near exhaustion and then I drop back to a comfortable range for 200 meters and begin an increase intensity again. I'll plateau several times during a 5000 meter distance. You can also set it to the ending distance and it will show you your total time, which for me takes about 24 minutes more or less, which I do 3-4 times a week. There are accomplished rowers who perform much better than that, but I still feel the workout when I'm done, yet recover nicely.

    The readings keep you interested. I also like the fact that there is a technique involved which can help improve your scores so there's something in terms of effort and technique that challenge me.


    Originally Posted by jdtemple View Post
    Man, I want a Concept2 like nobody's business.
    Yard sale $100 Model B which is 20+ years old, but it's an engineering marvel; works great; works as well as the newest model mechanically; just doesn't look as sexy and is missing a few bells and whistles.

    I think some forum members on their web-site advertise theirs for sale when they decide to trade up.
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  19. #19
    Banned Husky Bob's Avatar
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    My HIIT on the gym cycle

    Every two minutes I go all out for 30 sec. I do this for 12 min. My HR usually gets into the 130's.

    Then I do LISS on the treadmill, walking for 20 min (about 3 mph at an incline of "7", whatever that is).

    I do this after lifting.
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  20. #20
    Back at it! Capt_Lou's Avatar
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    30 seconds all out, 1 min recovery for 25 min
    Thee Log http://forum.bodybuilding.com/showthread.php?t=155283593

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  21. #21
    Registered User apmark's Avatar
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    Sorry but I can't post a link yet but check out cbatheletics on youtube.com he has a video on treadmill HIIT with 3 different intervals. Works great!
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    Registered User KnowstheSky's Avatar
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    KISS HIIT! Keep it simple, stupid!

    I use a recumbant bike, set it at 10 out of 20 on the resistance.

    2 minutes to warm up, then 1 minute fast (100+ rpm), 1 minute slower (60 rpm) for 20-22 minutes.

    Helped get me down to 4% BF for my last comp!
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    Registered User mikieson's Avatar
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    Originally Posted by Fifty+ View Post
    The only HIIT I'm involved with is practicing Krav Maga. Punching and kicking a bag for as long as possible, for 10 to 20 minutes. If you've never tried to beat the crap out of something for an extended period of time without stopping, giv'er a try.
    Yea..I do hit the heavybag and its a lot of work. BUT what I find even more challenging is , if you have someone that likes to wrestle around..TRY doing that for a a few minutes. I find there is nothing much more difficult than wrestling with my 16 year old boy. lol..We both sweat so much we cant even get a grip within like 2 minutes.LOL
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    Registered User dwing's Avatar
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    Originally Posted by mikieson View Post
    Yea..I do hit the heavybag and its a lot of work. BUT what I find even more challenging is , if you have someone that likes to wrestle around..TRY doing that for a a few minutes. I find there is nothing much more difficult than wrestling with my 16 year old boy. lol..We both sweat so much we cant even get a grip within like 2 minutes.LOL
    I work on weaponless defense training and wrestling with my 12 yr old. Last time I hear, "What was that noise?" My response, "My back." I fear the day he hits 16.

    As for the Hiit:
    I have very limited time to train with my work sch. which is swing shift. I get 3 days at 1hr tops. What I do is start with 50-100 JJ and then proceed with the first set. Between each set I do 40-50 JJ or squat jumps. I only waist about 5 sec. between sets for 45 min. At the end I spend 5-10 min on the bike- 1min slow, 20sec fast and repeat. During my workout my HR goes frm 160-165 after the JJ to 140-150 after the lift.
    Hebrews 12:11

    New International Version (NIV)

    11 No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
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    Cool

    Look at the treadmill. Some of them have an "interval training" setting or something similar. It allows you to input two speeds. That way you can switch with just the push of 1 button. I like to jog @ 3.8 for two minutes, the reverse it - run @ 8.3 for 30 seconds.

    The preset interval on the ellitical & such are cool, but not the intervals you're looking for.
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    Registered User x-trainer ben's Avatar
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    Originally Posted by g85 View Post
    How do you do your HIIT in the gym? 10 seconds all out sprint....60 seconds slower. I don't see how that's possible on the treadmill....there is interval on the eliptical but it's not at those intervals, so the question is: Is that really HIIT? Seems it would be easier to do on a stationary bike? Just trying to get some opinions on what you guys do.

    Thanks!
    I wear a heart rate monitor and wait for it to go down to 135 then raise the speeds(a 5 min slow jog at 5.5 then jump to 8.0/9.0/9.5/10.0/10.5/11.0 and repeat. The sprints start at 1 min and drop depending on my breathing and perception of safety.
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