How do you do your HIIT in the gym?

[g85]

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!

[bustasinclair]

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.

[WorkinProg6987]

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.

[Daio]

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

[MrNismo]

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.

[BC02]

One minute at 8.3-9, 30 sec at4.3 until i reach 2 miles

[KLMARB]

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).........

[turkish_turtle]

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

[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.

[jmelanson]

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.

[Fifty+]

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.

[lauren921]

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.

[chodan9]

you can use the elliptical,
just not with one of the preset programs, just use a clock and a heart rate monitor.

[g85]

Thanks for all the input! I appreciate it!

[jdtemple]

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.

[david_0729]

3 minute warm up. 1 minute max (9-10) then 2 min easy (3.5). Repeat for 20 minutes.

[scottkeen]

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.

[bobs7447]

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.

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.

[Husky Bob]

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.

[Capt_Lou]

30 seconds all out, 1 min recovery for 25 min

[apmark]

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!

[KnowstheSky]

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!

[mikieson]

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

[dwing]

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.

[Zjunky]

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.

[x-trainer ben]

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.

[Sensuality]

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.

This is what I'm going to be doing. Glad to know that it actually will work.

[blue9steel]

I don't, but if you're going to then the basketball court is probably the easiest. Sprint, walk, sprint, walk, etc.

[drkelly74]

5 degree incline on the treadmill. Warm up by walking for a few minutes, then turn the speed up and start running. Run for 30 seconds once the treadmill reaches set speed. Jump on sides of treadmill after 30 seconds and slow treadmill down. Start walking again when belts is back to walking pace. Walk for 90 seconds to let heart rate recover, then repeat.

[TheAuldGit]

I find a concept 2 rower great for HIIT though I tend to stick to steady state if Im "cutting" as I find HIIT really hits (ahem) me hard and effects my strength on reduced calories.