FORUMS > Cardio Training Forum Rules

Okay so I tried HIIT this week. I've only done it twice. And maybe a few of you know that I am, or was a firm believer in doing fat burning at the old 60-65% of your target heart maximum for longer extended periods of time.

Well, just wanted to share my positive experience in utilizing HIIT. I decided to do so by jumping rope for a minute and then walking around the cardio room for one minute. I basically alternated this for 8 times each. Then, right afterward, I ride my bicycle home which takes me about another 15 minutes.

I've had people comment on me that I've lost some weight after just 2 HIIT sessions in one week's time. I can't really tell at this point but you know it's the case when other people comment.

So just wanted to share my positive experience with HIIT in just a short time. I'm not sure I will do it exclusively as my only means for fat burning but I do like the intensity and brevity of duration.

I take a one hour class once weekly that utilizes this philosophy and have had postive results. Give it a try!

A whole hour?! HOLY SH! That's really long. I don't want to burn away to nothing.

I take an HIIT class at a gym I go to when I'm in Tysons Corner, VA for work, and it is intense! It's a full hour of running around the room, jumping, sprinting, calestenics (sp?) and then there's 15 minutes of straight ab work. It's phenominal!

Of course, I'm sore all over for the next few days, particularly in the quads, but the class is too addicting. I'm sweating like a pig and pleased that I can still do it all. I'd highly recommend it!

muchmorethanmuscle saidA whole hour?! HOLY SH! That's really long. I don't want to burn away to nothing.

Don't worry man Something tells me you'll still be a muscle god.

I've got to start doing me some HIIT.

26mileman said

Don't worry man Something tells me you'll still be a muscle god.

I do what I can.

I have taken it up 2,5 weeks ago, as an advice from another member from another thread. Now my starter package is 6x 30sec run to 90-95% of max heart rate then walk it off 90 sec. I run for 20 min at around 65-70% first then HIIT then I run for another 40 min. Now I am reading 1 HOUR ? zomfg I am almost toast after the 5th cycle, granted I picked a trail with slopes up and down to do it and 30 secs uphill is really tough, but still wth I thought I was in shape ? What kind of animals are you guys ? Anyways I lost another 9 pounds since then..Still, I wonder if there are different philosophies about this ? I got this plan from a fitness book that said to try and do 60:60 secs after a month then maybe 90:60 in expert modeafter another and never more than 10 intervals ? An hour.. I am crying in the dark corner now, don't mind me...

26mileman saidI take a one hour class once weekly that utilizes this philosophy and have had postive results. Give it a try!

You aren't supposed to be able to do HIIT for longer than about 15-25 minutes. If you can, your high intensity phases aren't hard enough. You should be praying for the end of the high intensity interval when you get to it.

UFJOCKNERD, that's what I thought. I haven't felt well since I did my HIIT training on Friday night. I think I over did it. My head was hurting and the next morning I had and still have a fever of 100.

UFJocknerd said

26mileman saidI take a one hour class once weekly that utilizes this philosophy and have had postive results. Give it a try!

You aren't supposed to be able to do HIIT for longer than about 15-25 minutes. If you can, your high intensity phases aren't hard enough. You should be praying for the end of the high intensity interval when you get to it.

I stand corrected. Perhaps I'll have to review the HIIT philosophy.

I'm all better now. No more fever.

Did you try the 20 minute jump rope workout on here. i couldn't walk the next day.

Alpha13 saidDid you try the 20 jump rope workout on here. i couldn't walk the next day.

this one?

http://www.realjock.com/article/1172/

My personal trainer has started me on HIIT on the threadmill a week or so ago.

He tried HIIT shortly after I started with him, but I was way too weak/out of shape to attempt it. It took me all this time (10 months) to build up my overall strength and strengthen my chest enough so I could breathe...whatever muscles lift the chest to work the lungs like bellows just couldnt do it.

HIIT is awesome now....even tho I am dead by the end. I spend a little less than an hour on the treadmill. My first intervals are at a lower speed and then I work up to whatever he wants to push me too.

Last Friday, I worked up to one interval at 9.0 speed. Today I was able to do 4 intervals at that speed.

I am so psych by this!!!

Alpha13 saidDid you try the 20 jump rope workout on here. i couldn't walk the next day.

Oh...you have no idea. I can't do that program just yet. I'm over 230lb. I don't think it's possible for me to do all those variations. Not sure if it has to do with my size or if it's just a structural issue with me but when I tried doing all those fancy moves I felt like I was going to injure something.

And now when I think about it I don't see big guys jumping rope that way. I don't lack the coordination, I just don't think my knees and hips can take all of that.

Caslon6000 said
...whatever muscles lift the chest to work the lungs like bellows just couldnt do it.

Are you referring to the diaphragm muscle?

Timberoo said[/cite]

Alpha13 saidDid you try the 20 jump rope workout on here. i couldn't walk the next day.

this one?

http://www.realjock.com/article/1172/[/quote]

That's the one but the video says it is not available...

[quote][cite]muchmorethanmuscle said[/cite]

Alpha13 saidDid you try the 20 jump rope workout on here. i couldn't walk the next day.

Oh...you have no idea. I can't do that program just yet. I'm over 230lb. I don't think it's possible for me to do all those variations. Not sure if it has to do with my size or if it's just a structural issue with me but when I tried doing all those fancy moves I felt like I was going to injure something.

And now when I think about it I don't see big guys jumping rope that way. I don't lack the coordination, I just don't think my knees and hips can take all of that.

I said try......i didn't get thru it either...I did it on a 2" thick rubber mat to start. The instructor also says to relax the knees/ legs/ shoulders etc..which helps a lot .

I'm going to keep trying at it.

The HIIT program is supposed to be less than 20 minutes.

I do a couple of programs at my gym and with my clients that last a maximum of 22 minutes and every one is wasted by the end.

The High intensity portions of the program should be so high that you cant really make 3 minutes. I posted this program in another thread a few months back.

Here it is again:

5 minute warm up

3 Minutes of HIGH Intensity

3 Minutes of Low Intensity

3 Minutes of HIGH Intensity

3 Minutes of Low Intensity

3 Minutes of HIGH Intensity

Cool Down ( Get the HR back under 100 BPM )

If you really do truly make 3 minutes on the High portions you need to "pick up the pace"....lol

This formula can be applied to any sport, cardio equipment, Body Weight Exercises....etc.

It's all about the intensity.

I've been doing 30 second intervals after a 4 minute warm up. I think as I advance I can do less intervals which last longer like your program suggests but for now I'm working it hard at 30 second intervals.

I would train HIIT on the stationary bike twice a week for 30 minutes each (3 minutes standing, 3 minutes sitting) and it would KICK MY ASS! I need to start doing that again.

I think I'm going to try the elliptical machine as jumping rope has aggravated the tendon above my right patella (knee) and I don't want it to become a full blown acute problem as it was in the past. The pain prevented me from sufficiently working on my quadriceps.

HITT for the win. Keeps cardio interesting and time flies as you are dreading that next interval.

Been wanting to try jump roping again...how does it go?

Cinderella dressed in yellow...

muchmorethan....

The Elliptical is my favorite machine to do a HIIT program on. It is safe to do speed on and you can always up the tension. Keep the incline under 5 so that you use more leg muscle and limit the stress on the knees.

Do HIIT on the treadmill sometimes and yes, the shit works...I feel like vomiting when done.

If you really wanna shock your body, try doing HIIT training combined with superset work...you won't be able to work out for hours but you'll feel like someone's mother by the end.

Thanks fitdude, I'm looking forward to trying it out.

sdn8 saidHITT for the win. Keeps cardio interesting and time flies as you are dreading that next interval.

Been wanting to try jump roping again...how does it go?

Cinderella dressed in yellow...

As far as jumping rope I would do it for a minute and then walk for a minute. It was good, but I think I overexerted myself. Going for less stress on the knee joints with the elliptical.

the 20 minute workout that was on here had it all...I would never have thought of the stretching between sets. I just bought a new jump rope to try it again.

Did 4 miles today on treadmill, totally soaked when completed, that was hot, felt great afterwards

So HIT is basically just interval training in intervals of 3 minutes for a total of 20-22 minutes, the HIGH rate being so high that you should barely be able to do the 3 minutes?

And then for HIGH do you keep it at that pace for all HIGH Intervals? What's LOW then?

I recommend doing a google search for HIIT. It has two "I"s not just one.

There are different variations as to how to do it. Start with the beginner phase if something like this is new to you.

I tried some HIIT cardio today. It was awesome--already feel thinner, haha.

I won't be doing the jump rope thing again. I really screwed up the tendon above my right knee. So aggravating.

Great thread.
Do yo do HIIT as an alternative to a full out cardio routine? I'm guessing 20-22 minutes is too short to worry about wearing a heart rate monior? What kind of results are you seeing? I usually do the cardio to keep the guyt and love handles in check.

I plan to read up on this. Is it easier to have someone show you? Sometimes it gets a bit monotonous to do 30-45-or-60 minutes of cardio.

G

I like to save the term cardio for working the heart as in a cardiovascular workout which is at a higher target heart rate. But for burning fat I like to call this 'fat burning' which is working at 60 to 65% of your maximum target heart rate.

HIIT is awesome. I know it's awesome because I literally dread the end of my lifting session when I am going to do the HIIT. I vary it up between the stationary bike and elliptical. I don't think the treadmill is optimal for HIIT. If you are truly sprinting like you should be, the chance of falling is too high.

My HIIT sessions last between 10-15 minutes, but they are the most intense 10-15 minutes of all time. Fat has been melting off me since I've been doing dedicated HIIT sessions.