Bummed about my HIIT session

Ok so im a little bummed about going to the gym yesterday. I did a HIIT session and only burned like 340 cals and I got a stitch at like 14 min. Last time I did a HIIT session I burned about 400 + cals. Im pretty sure I did the same thing as last time. Maybe its time to change my speeds. This is what it looks like now.

7 min walk @ 3.5 mph w. incline at 2-3.

3 min job @ 4.5 mph w. incline at 1-2.

then 2 min walk at 3.5 and then run at 5.0-5.5

repeat for about 10-14 min

then I would walk for 5 min at 3.0 mph 2 incline

finish with 5 min run at 4.5 and then sprint for 1 min at 6.0mph

cool down I walk until my heart rate is at 140 again.

I think I will change it some im only walking 5 min at the beginning and jogging 5 min. And change the smaller intervals to 1.5 min at 3.5 walk 2.5 min jog at 5.5-6.0.

This seems more like basic interval training than HIIT to me, generally with HIIT you are going at your max and can only sustain that for 30-60 second intervals.

Here is a link that might give you some ideas on routines:

http://www.intervaltraining.net/hiit.html

I do HIIT 2-3 times a week and a typical routine for me is 5 minute warm up (walking at 4mph), then I start a slow jog at 5.5 mph then do 90 seconds of the jog, 30 seconds max speed (for me usually 9-10mph) then back to the jog, then back to the max speed, and on and on for 7-8 intervals. If I am using a treadmill then I am generally using a small incline and my intervals become closer to 45-60 seconds as I give the machine time to amp up between the speeds so I dont go flying off the back. I actually saw that happen to a guy once in the gym when the speed picked up faster than his feet could go. Took a chunk off his face. But I digress. I end with 5-10 minute cool down walk starting at 4mph and taking it down from there. Lasts about 30 minutes start to finish.

I can tell I am doing it right if on interval one I feel like wonder woman, interval 3 I start trying to find excuses to not go any further (does the treadmill sound funny? do I need to pee? I should stop I think I pulled my hammy) then by interval 6 I am ready to puke and then interval 7 I am wonder woman again. Then I get off and pass out. But that's just me.

What is HIIT?  I have heard of interval training and I've heard that it's great for losing weight, but what does HIIT actually stand for?

It stands for High Intensity Interval Training. mwheeler75 - yea i know its usually the max but ive just started working out and running again. Right now those speeds are my max. Im trying to get my actual running/jogging speed higher. I get stitches real easily thats why im not going all out right now. I want to build up the endurance and stamina right now.

Im still bummed though that I didnt burn alot yesterday. oh well im going to take the next  couple days off and recoup and start again monday. Im going away over the weekend so I will not be able to workout at all.

Ive just started interval training and I jog at 5.5 too.  I run at 7.5.  So my routine is 3 to 1 meaning 3 mins jogging to 1 min sprinting then 3 mins jog 1 min sprint for 30 mins with warm up and cool down either side.  I did try running at 8 but found that I had to walk for a min afterwards so am sticking to 7.5 which I still feel is really fast for me and jog at 5.5 as its better than walking (if this makes sense).  No inclines for me as its a long time since ive run, ill save the hills for later!

I also do interval on the stair master which I find just as effective.  Same rountine of 3 mins to 1 min stepping at level 6 (as my jog) and 10 as my sprint (again for 30 mins.)

Hope that helps.

Each time I do the same routine,  i burn less and less calories.  Its just our bodies becoming more efficient. Thats why you need to bump up the speed or change up the intervals...

While this is definately a form of interval training, it doesnt't sound like HIIT to me.  In my opinion, mwheeler is correct in his explanation, so I won't repeat it.

Yea I think I will change it up. I was reading the site that he gave. I think I will try the 30 sec on and 30 sec off. Also up my speeds. Do you guys an incline?

I also agree with mwheeler.  I do HIIT on the stair master, and I go from level 6 (a slow walk up the stairs) to level 16 (almost running).  Usually after about 6 of those intervals, I feel like my legs are going to fall off. 

On a side note, does anyone notice that people only seem to walk by you when you are doing your "slow" interval and you are panting like you are going to have a heart attack?   :)

Original Post by burninlove:

On a side note, does anyone notice that people only seem to walk by you when you are doing your "slow" interval and you are panting like you are going to have a heart attack?   :)

Haha, yes!

Last time it was my thesis advisor.

Ive only just started interval training do you think that 3 mins jog to 1 min sprint is okay or should I work harder and more frequently?

Original Post by burninlove:

On a side note, does anyone notice that people only seem to walk by you when you are doing your "slow" interval and you are panting like you are going to have a heart attack?   :)

 OMG--that' so funny!!  And so true!!!  Hahaha!!!

Original Post by fatchick28:

Ive only just started interval training do you think that 3 mins jog to 1 min sprint is okay or should I work harder and more frequently?

 

 There is interval training and there is High Intensity Interval Training. You don't have to do one or the other, you can do both. Not at the same time of course but I mean to say HIIT is intimidating and taxing on the body but its great for fat loss. Maybe instead of doing your current interval routine say 3 times a week, swap one day out for HIIT? Try them both and see what works best for you and your goals and your fitness level. I started HIIT with only 1 day a week, the other 2 were straight interval days and one long slow run. Now I just do the HIIT and long runs. HIIT works for me because it was fast, and I saw results fast and most importantly I enjoy it. sort of.

Burninlove I have the opposite problem! inevitably as I am running at break neck speed like a bear is chasing me my husband walks over to ask what's for dinner.

And I am a woman, to those who outed me as male!

Oh and whether or not to use intervals is totally a personal choice. I like a 3 incline on the treadmill when I do HIIT, allows me to go a little slower and still work really hard. I get nervous running too fast on treadmills. If I am outside though I do flat surface, like the highschool track.

You've got the IT, but not the HI in HIIT. 2 mins for the more intense intervals is WAY too long. The sprint intervals are short for a reason, you need to a hit a pace that is barely sustainable, even for 30 seconds. I recommend starting out with 30 second sprint intervals and 90 second rest intervals. Work your way up to 6 sprint intervals, then drop the rest interval time down to 60.  After a week or so you can either limit the rest time to 30 seconds for 30 sprint/30 rest intervals or continue with the 30/60 and add an interval each week. Regardless of how you structure your HIIT, it's critical to really go all out during the sprint period. Your legs should be screaming at you to stop at the end of 30 seconds because the lactic acid burns, your lungs will probably ache, and your heart is going to pound hard enough that it feels like it'll pop out of your chest. Sprint intervals aren't pretty. If you need to do 15 second intervals to start out, do it. But in those 15 seconds get as close as you can to running like you're running for your life.

^ah starting to understand. Now I want to do 6 reps/intervals with the 30/90 (i know i will need the 90 sec to sort of recover) and when I go to the rest do I go to a walk or a slow jog?

*wow I didnt think this topic would get alot of attention. but thank you for all the advice on HIIT and Interval Training. Now I know I shouldnt be so bummed since I was only doing IT.

Original Post by gem86:

and when I go to the rest do I go to a walk or a slow jog?

 Really depends on your fitness level and what you are comfortable with. If you need to walk then walk. You will get to the jogging point eventually. Do you have a heart rate monitor you can use? that would be your best bet. Basically when you are at max speed you are at your max heart rate, the rest period should drop your heart rate back down to a comfortable level. If you are hitting it correctly like they said above by the end of the interval you will be panting for air. If you can recover from that with a slow jog then cool, if not walking is fine. It's more about heart rate then anything else. 

I started HIIT this week compared to you all im not doing it close to where you all are but im starting out so I cant compare but im proud of my self. I start off walking for 5 minutes not sure of the speed because that part of my treadmill decided to not work but its a pretty fast walk and my heart rate goes up on my HRM then I run/jog for 30 (feel like I wanna pass out..lol) and recover for 90. I do that 6 times then at the end I do the fast walk again with weights in my hands. I think I got it right? I cant wait till im able to jog for the recovery!

I dont know how I lived with out my HRM. lol. Thats how I could tell I wasnt doing so well. I think I could only get my max HR up to 180-185. Which usually I got it up to 190ish. I will deff do the 30 sec sprints at 6.5 and then walk for recovery. I dont think it will take long for me to get to light jogging for recovery since ive already been IT training for the past couple weeks and doing other cardio on my off days.

I just started HIIT last week using my recumbent cycle. It isn't as intense as those of you who are running, I'm sure. I warm up for 5 minutes at 13 mph on level 3, then every 3 minutes, I cycle at 18.5 mph for 60 seconds on level 5, then dropping back to my starting speed. I do this for a total work out time of 30 minutes. During the 60 seconds interval it's all I can do to make it to 1 minute. It feels like my thighs are going to shut down. They're on fire! Am I doing this correctly? Is it ok to do this more than once a week? I'm 49 years old and I've only been exercising for about a year. Any advice on this would be appreciated.

Original Post by alleyway:

I just started HIIT last week using my recumbent cycle. It isn't as intense as those of you who are running, I'm sure. I warm up for 5 minutes at 13 mph on level 3, then every 3 minutes, I cycle at 18.5 mph for 60 seconds on level 5, then dropping back to my starting speed. I do this for a total work out time of 30 minutes. During the 60 seconds interval it's all I can do to make it to 1 minute. It feels like my thighs are going to shut down. They're on fire! Am I doing this correctly? Is it ok to do this more than once a week? I'm 49 years old and I've only been exercising for about a year. Any advice on this would be appreciated.

 Well if I read that right you are doing a 3 minute recovery and a 1 minute interval. That is closer to standard interval training than true HIIT training. Interval training is great but if you want to try upping the intensity shorten the sprint interval to 30 seconds, and reduce your recovery interval to 90 seconds.  That's just one option, the link I posted above has some more you can try out. Ultimately do what you are comfortable with. I do HIIT a couple times a week, but it is pretty much the only cardio I do except for my long run. And I worked my way up to a couple times a week. If you can handle more go for it, just don't do it on consecutive days and I strongly recommend you don't do it on weight days - at least not leg days. More than 3 times a week is overkill imo. You could do your current interval program one day, take a day off, then do the HIIT session, day off...etc.

Original Post by thatwallpaper:

You've got the IT, but not the HI in HIIT. 2 mins for the more intense intervals is WAY too long. The sprint intervals are short for a reason, you need to a hit a pace that is barely sustainable, even for 30 seconds. I recommend starting out with 30 second sprint intervals and 90 second rest intervals. Work your way up to 6 sprint intervals, then drop the rest interval time down to 60.  After a week or so you can either limit the rest time to 30 seconds for 30 sprint/30 rest intervals or continue with the 30/60 and add an interval each week. Regardless of how you structure your HIIT, it's critical to really go all out during the sprint period. Your legs should be screaming at you to stop at the end of 30 seconds because the lactic acid burns, your lungs will probably ache, and your heart is going to pound hard enough that it feels like it'll pop out of your chest. Sprint intervals aren't pretty. If you need to do 15 second intervals to start out, do it. But in those 15 seconds get as close as you can to running like you're running for your life.

 

I agree - some days, 30 secs feels like  30 min! Sometimes, I drop it down to 20 second intervals and just do more of them (6 vs. 4, etc) and i've been doing HIIT for a couple years now. Also, after a 5-10 in warmup, my HIIT session lasts for 6 to 9 min - and I feel like I'm going to DIE after. That's one way to know if you are doing it right, I s'pose. Good luck!

Thanks for the tips, MWheeler.