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UNIDENT Posts: 33,498
1/27/13 3:08 P

This isn't HIIT.

HIIT is working out at a high enough intensity that your 'on' phase is 30 seconds. If you can do an entire minute, it's not HIIT. You're doing 7 minutes.

It's interval training, and it's great!! But you are making a common incorrect use of the terminology.

Don't be too caught up in HR percentages. You work as hard as YOU can, and don't worry what the numbers say. They're only a very basic guideline anyway and most people are a bit above or below those recommendations.

LISPANTHER SparkPoints: (58)
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1/27/13 1:45 P

I get my heart rate up to around 170bpm, give or take. I think that is 90% of my heart rate.
How can I work out what 90% of my heart rate should be?

I love HIIT, it's my fave form of exercise :)
I do different forms of HIIT 3 times a week, do you think this is suitable to lose weight?

LISPANTHER SparkPoints: (58)
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1/27/13 1:40 P

Yes I do wam up and stretch before, and I do a cool down and stretch after. I do not do this every day, I do this particular exercise 1-2 times a week.

The squat thrust in this workout is where you go down to plank position, then squat to standing position.

REYNINGSUNSHINE SparkPoints: (20,381)
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1/27/13 1:14 P

We used to do squat thrusts in gym class way back when I was in middle school... and then they started calling them burpees, without any change to what they were. I think perhaps everybody has variations on what they are...

the HIIT sounds like a great workout, and obviously it is working for you. I used to do HIIT nearly every day, but I had been doing regular cardio for over a year before I did that. I love HIIT- but here's the thing. When you do it, you have to be VERY careful with your heart rate. You want it to SKYROCKET when you are doing the activity. I'm talking like 90% of your max. You go as.hard.as.you.can.go. But you don't sustain it for very long. After the interval, you rest. The HIIT I would do had us doing 30 sec-1 min intense intervals and then a minute rest. You want to get that HR back down (not too far down, but like 130 was always good for me- about 60% of your max). I wish I knew the science behind that, but oh well. So, it seems like you might be doing pretty well with the HR, but I can't tell from the data given, because it isn't about max or average.

Anything can be made into a HIIT workout, because it just requires maximum effort and then cool down and then repeat :P The routine you do now is great because it switches things up so you don't get bored and go slower. If it works for you, great! There isn't really a problem with it, and it should give you the benefits of any HIIT workout :)

UNIDENT Posts: 33,498
1/27/13 12:49 P

I hope you warm up first and cool down after. :)

It's a high intensity cardio circuit. It will be helpful to you in getting fitter and torching some calories, as all high intensity work is.

It should not be done every day if you're not used to it yet so I'd caution anyone reading that they should not be deciding to do this daily out the blue.

Squat thrust normally doesn't include the 'pushup' part of a burpee. Do you do that as well or is it just a squat and stand?

LISPANTHER SparkPoints: (58)
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1/27/13 11:58 A

I have been doing this 15 minute HIIT workout routine for a few weeks now, and I'm curious to know what you thought of it, and also I thought it would be a nice idea to share it with you :)
It is from a health & fitness magazine.

Ok, so perform as many reps of each move as you can in 1minute, then move to the next exercise.
After completing all seven exercises non-stop, rest for 1minute, then repeat the full circuit.

1. High Knee's raises (opposite elbow make contact with knee also known as 'Locomotive').
2. Squat Thrust (Burpee's, but without the jumps).
3. Jump Rope.
4. Sit-up with Punch (do a sit up, and when your in the raised position, punch across the body 6 times).
5. Straight Punches.
6. Front Kicks.
7. Side Kicks.

(1min rest, then repeat).

At first I thought this sounded easy on paper, but when I tried it out, I promise you I was completely and utterly worn out and sweating like mad, lol. I wear a heart rate monitor, and here are my heart rate monitor results from the last few weeks... (im a 31yr old female)....

Average Heart Rate: between 148-155 bpm.
Max Reart Rate: between 168-173 bpm.


So, what do you think of the workout?



Edited by: LISPANTHER at: 1/27/2013 (12:01)
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