HIIT on a treadmill... step off the belt?

[illtmprdman]

Dear Bodybuilding Enthusiasts,

I am planning on integrating some HIIT into my 3-day split, and I would like to use a treadmill. I've done some reasearch, and some individuals (exp: Ed Byrd, the NO2 whore) suggest stepping off the belt during the low-intensity intervals.

My goal is to eventually become a police officer, and I figure that it would be most important for a police officer to be proficient in running short yet extremeley intense intervals (for chasing bad guys, fighting off attackers, etc). So, here is my HIIT plan:

2min warmup at 60%
1min @ 90%
30sec off belt rest
1min @ 90%
30sec off belt rest
1min @ 90%
30sec off belt rest
1min @ 90%
30sec off belt rest
1min @ 90%
30sec off belt rest
1min @ 90%
30sec off belt rest
1min @ 90%
30sec off belt rest
1min @ 90%
30sec off belt rest
1min @ 100%
2min cool-down @ 40%

Total: 17 minutes

What do you think?

[Corbint]

bro, off belt = no movement. thats not HIIT

you gotta keep moving... 60%/90%/repeat

drop the speed, walk a fast pace or slowly jog, then crank it back up again

[illtmprdman]

okay...will do...

Part of my other goal is to finally lose that small layer of fat on my stomach. Do you think that twice a week is enough... Are the intervals long enough?

[Corbint]

twice a week coupled with a good 3 or 4 day lifting routine and proper diet will shred the fat in no time bro. good luck!