ahhhhh
i seee

thanks
i think i will try it with the jump rope then

Rather then starting another thread, I will ask here.

I always try to do my HIIT on an outdoor track but yesterday it was raining.
So I tried it on a stationary bike. I needed to do 2 more rotations (60/30) to feel the same burn.

My question is, during the jogging portion I was spinning at 80-85rpms and during sprint I was hitting 100-105rpms.

I really dont know how that translates to how i was covering 1/8th mile sprinting in the 30sec while outdoors.

Thanks Skake. I understand your distance argument. I was using distance while outdoors to judge if my sprint was up to par. Somewhere I read that you should be able to take half of a 1/4 mile track during a 30sec sprint.......hence 1/8th mile.
I know thats not an absolute...........but its a good reference point for some1 just starting HIIT and not knowing if his sprint it in check.

IMO, time is much more important. You set a time, and you go balls to the wall for that period. Distance can vary greatly to accomplish this - it's just like lifting - you can heave heavy weights around improperly vs. lighter weights in a more controlled fashion. What is more important is your body's perception of induced stress, which includes a combination of the stress factor comined with the time under stress. So if you are running up a steep hill as opposed to flat surface, the time where your muscles are fully taxed should remain the same - but the distance will vary. This is why I suggest using time as a guideline and not distance. It's jsu a lot easier to go flat out with a stop watch.

on the whole swimmin thing, i hav had to do that at som of my practices, and its a bitch. for one thing u cant breath as much as u want to, and u cant nearly go as long as hard. its just like jai said, the resistance makes it a lil mor diff. but even if u dont go for as long, i guarantee that u r gonna be eatin sh** after ur done. and about exploding in the water, u can, its all about the legs. but i wish that every1 would start swimmin, in any way. especially ppl on cuttin phases, u will be surprised how much of an awesom work out u will get, when u work hard of course. and ur lung capacity will become tremendous. so if ne1 wishes, try it, but let us all know how it went.

wow am I glad to read this post... I was convinced the only way to burn fat good is to take 40-60min. low intensity cardio sessions.
It's getting tedious for me and trying something like this would be very nice for a change.

I assume the 4 mins. to begin with counts for the intervals only and is excl. warmup and cooldown? If so what is recommended for warmup and cooldown?

WOW! On my second day of HIIT and at the third minute of the cycle I felt as if I had done a bong hit with oregeno! My lungs were on FIRE!. Anyway, thanks to Skate for starting this cause anything that will get me off that farging stationary bike is mint.

On a side note will be starting the Monster Combo stack the 2nd week of June.

This thread is pretty old, but I guess new info won't hurt those of you who are looking.

Try this 45 minute HIT routine, and burn over 500 calories per workout.

Minutes: Speed:

0-10 4-5 mph warm up jog

10-30 Alternate Intervals of 1 min 8 mph & 1min 4 mph

30-35 6 mph Recoverry Stage

35-43 Alternate Intervals of 1 min 9mph & 1 min 3 mph

43-45 2 minute cool down @ 1-2 mph

Bring a towel, and a jug of water cus you WILL sweat your ass off.
This workout gives you the potential to burn 6000 calories a month. Given the proper diet....that translates to almost 2 lbs. of fat!!!!! Good luck!!

Can this be done on a treadmill?

The reason I ask is because it takes some time for the dam machine to speed up?

Or would that nullify this routine?

Read My Article


[Part I + II will have you covered "en masse," but-- since the second instalment isn't due out for a little while-- this should give you a good start & provide a few things to keep in mind/think about...]

Cool...thanks Loki. Was just getting ready to ask you today when that was gonna get posted.

loki, i tried sending you a pm, but your box was full, so i sent you an email from here.
Did you get it?

Are you out there?

this reminds me of soccer training =(

we usually did this ...maybe this will work for people too

basically he did different whistles so not sure on times but they felt long as hell and they were constent either

Sprint prob 30-50 secs
jog prob 20-30 secs
get down and 10 pushups have certain secs to do 10-15 i think
jog for bout 5-10 secs
Spring prob 30-50 secs(either that or 100 yds)

repeat

this could last 10-20 mins gah it suxed =(

we did more things also if we didn't give it our all

then we got a 15min break and procced to do our "suicide stairs" basically reg suicides but our stairs had about 10 different flanks (big hill) and we did it on those ..eekk

Any update on when the second part will be coming out Loki?

I've signed up for the XBC and was on vacation last week, but I want to say this. Twice before leaving for vacation I did the (HIT) thing at our local school track.
I started out with a mile jog, 50 juppingjacks 100 crunches 50 pushups and 5 min of streatching. I then jogged 1/4 mile warm up, ran a 220 jog a 220 and so on. I repeated that 7 times. My goal was to do it 10. I'll get there.
I'm 49+, 5'9'' 190lbs. 175lbs. is my goal! The "HIT" thing I like! I beleive for me it'll work. I'm an old heavy cross country/ marathon runner.
This program 3 on 4 off along with the weight training portion and 1800 calories per day should do it, I hope.

Just throwing something into the mix.

I'm pretty fit because of my 'hobby' (read: life style, Muay Thai). First time I ran intervals I got out 15 minutes, 20 seconds on, 60 off (getting 200m or so in 23 seconds), 2nd time I was on the same break down but for 20 minutes (almost followed by vomiting, but thankfully I ate like 4 hours before, I've had practise with balls to the wall kinda training).

Some thing I suggest is not trying to sprint for anything above 25-30 seconds, because quite honestly, anything above that isn't sprinting, maybe fast running, but not sprinting, due to the nature of the energy sources used (atp and glucose), the energy runs out pretty damn fast.
Thats the reason I do it, not really for fat loss (which comes about due to raised metabolic rate after you've finished, for a few hours, unlike jogging), but for the wind and ability to recover in short periods, basically training my body to be more efficent.

You can vary around the rest and sprint ratio, but I've never heard of changing the ratio to favour the sprinting aspect, maybe thats something I should try, but it'd probably be a short (5 minutes, 10 if I go to puking) session due to the nature of the exercise.

You can generally do HIIT on anything, I skip, row, run (only one that really gets me killed), swim, etc

Rowing I found the 45 rest, 30 sprint for 5 sets, then 20 on 30 off for 5 and 10 on 20 off for 5 is pretty good, especially for rowing I find (good forearm pain). Takes you about 15 minutes aswell, and as they say, variety is the spice of life ( and tedium makes you wanna kill people, hence I don't do 30 minute normal runs, I'd go mental).

A helpful link I think would round off my reply quite nicely
http://www.trainforstrength.com/Endurance1.shtml

Ancient thread, but worth the 2-bits I can throw in here.

For those who have a tendency towards joint inflammation from impact aerobic workouts: use the good ole standby, the elliptical or stairmaster. I used to use the treadmill, but found that these other two machines provided better bang for buck.

On either machine, set the resistance to a moderate level to begin with, warm-up 1-2 min, then progressively increase, by 1-min intervals, resistance while maintaining a moderate tempo (on the elliptical, this is 160 stides per min), up to the maximum that doesn't cause intense muscle or lung burn, then dial it down to your starting resistance, go thru the sequence again in 1-min intervals - repeat until 20 min have ellapsed, then use a 1-2 min cool down at slower pace but at the same or slightly higher resistance. At present, I go thru 4 of these cycles with each workout.

I have seen progressive increase in the starting resistance and "upped" the stride rate, to push endurance building results. I occasionally mix it up with a 1-min high stride rate. I also change-up the direction of stepping on the elliptical (forwards vs backwards) either between workouts or from set to set (err, cycles). I stop briefly to hydrate (10 sec) without much loss of heartrate.

The stairmaster workout involves bursts of fast hard stepping vs slower cycles of stepping at a moderate to intense resistance, and can involve arms as well, depending on the type of machine used, ditto for the elliptical.

-sc