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High-Intensity Interval Training

Take Your Fitness and Fat Loss to the Next Level


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    I would love some suggestions on what type of movements would be considered "max intensity" and "recovery interval" - I don't have a gym membership nor can I afford one and I don't have a treadmill or other equipment at home besides free weights and a stability ball. In the last 6 months I have been watching my diet and working out at home an average of 6 days a week - doing living-room aerobics to various DVD's and three months ago inclorporated strength/resistance training every other day. I have successfully lost 38 lbs. but am now "stuck" and hear HIIT and interval training would be a great way to get "un-stuck" - I just don't know exactly what to do for max and recovery. Run in place? Jumping jacks? Suggestions for do-it-yourslef moves or good DVD's would be great - I really want to say good-bye to those last ten pounds......!
    - 1/19/2011 4:43:17 PM
  • I've been doing HIIT for a while now. Usually about 1 minute max effort followed by 4 minutes recovery and the last "sprint" I hold for 2 minutes before recovery and cool down. I also increase the resistance for each successive sprint . . .

    It's good and means I can utilise my time in the gym more efficiently. 30 minutes of cardio really counts. - 4/21/2010 1:25:12 PM
  • Just out of curiosity if an elliptical trainer has various resistance options, for example at 15 resistance for 2 min and 30 for 30 seconds could that count as HIIT? - 1/28/2010 2:19:07 PM
  • I tried this for the first time today, as I have been doing standard cardio for 45 min a day 5 days a week. WOW it really does take a lot more out of you. I think this is really the 'next level' I have been looking for. - 1/26/2010 7:12:01 PM
    Great article!!

    Does anyone know, what should be the speed on the treadmill for the warm up/cool down? I used speed 2 for the warm up/cool down and this was the first time I did this particular High Intensity Interval Training program. - 1/22/2010 1:38:58 PM
  • I love the interval training techniques..I havent tried this one yet but will at the track and the gym...I have been training for a 1/2 marithon for quit a while now..and this will increase my intensity I know...thanks..rico - 10/20/2009 10:39:24 AM
  • I agree, HIIT training is an awesome workout. However, please pay close attention to the modifications to the workout that were given above, because you will have to modify the sample plan drastically. It is not realistic to expect a maximum effort of 60 seconds with only a 4 minute recovery. If you have ever been in track, a good female athlete can run 400M in 60 seconds, and at that point they are basically in total muscle failure, and are stumbling across the finish line. If you ask them to do that again 4 minutes later, they will think you are nuts. It takes at least 20 minutes of recovery, and they have been training all year round. The thought of the average person trying to get in shape doing the same thing, let alone build up to 2 minutes is not realistic. Instead I would suggest the following for a sprint work-out: After you are warmed up, sprint all out for 15 seconds, then walk for 2 minutes. Sprint again for 15 seconds, walk for 2 minutes. Keep repeating until your heart rate doesn't come down under 140/min in the 2 minute rest. An easy way to do this on a track is to "sprint the curve, walk the straight". To progress the work-out don't increase the length of the sprint, increase how many repetitions. Once you are able to do this for 1/2 hour, then you can increase the length of the sprint, but I would never work up to more than 25-30 seconds, as you truly are not sprinting at 100% if you run for longer than that. - 3/27/2009 9:54:05 AM
    I have been studying up on the HIIT workout. When I did a search it also showed this thread as a result. Thanks for the info on here as well.

    I plan on starting HIIT workout tomorrow!! - 3/24/2009 6:46:23 PM
  • This is an AWESOME explanation of HIIT. I didn't realize that the workout program I was doing qualified as "HIIT" so the education was helpful. That (and more importantly) and this article gave me enough info that when I've completed my initial program that I'm paying for, I could probably bring this in-house and save $130 a month!

    Thank you! - 3/13/2009 11:16:32 AM
  • This one's going in my faves! I'm doing the couch to 5K program right now, which is more about regular intervals than HIIT, but this program sounds right up my alley. thanks! - 3/7/2009 1:46:33 PM
  • I've done interval training in the past. As I try to get back in the swing of working out, I will do this workout. I've been having a problem getting and staying active, but a shorter more intense workout should help get me there... - 1/28/2009 4:19:43 PM
  • Great article: I just started doing this after achieving a very high V02 Max score beyond excellent for all but the 10-19 year old age group. I knew it was time to step it up. I am using a Landice treadmill which has programable features as well as a variety of preset programs including HITT.
    I needed a challenge as it is getting harder to hit my zone rates as I continue to improve my fitness level. I intend on programing a longer HITT routine into the treadmill once the "canned" one is no longer challenging. - 8/15/2008 10:08:07 PM
  • I started interval training on the recumbent at the gym, twice a week..I love it..I had been doing a steady speed for a few months, and while still liking the recumbent, I felt like I could do more, but because of time restriction, wasn't able to; Now I do 5/1 interval for 20 mins, and next gym day am ready to try to up it to 5/1.5 or 2 ... I finally broke my plateau doing this, and want to up it alittle before another plateau tries to show up - 8/15/2008 7:02:13 PM
  • Yes, it's different from regular intervals: "The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate" (from the article).

    This has convinced me: I have to get a heart rate monitor & a stop watch. - 8/15/2008 3:10:06 PM
    Is this different from reg intervals?? - 8/15/2008 1:18:52 PM

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