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HIIT - Am I doing it right?


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I started running about 7 months ago, did couch 2 5k successfully and then started doing HIIT. Currently I work out on my lunch break doing upper/lower body split strength training and whatever time I have left doing sprints.

My brisk walking speed is 6.5kmph, normal steady state running speed is 10.5kmph and I do 15 second sprints at 16.5kmph, it is hard and my legs go all wobbly towards the end of the 15 seconds.

The reason I feel like I might not be doing it right is I don't feel absolutely exhausted after 15 sprints and do them on back to back days with (apparently) no ill effect.

Am I doing it right?

x

7 Replies (last)

I've been doing HIIT training for the past couple of months. I do a series of three exercises followed by a thirty second rest period, then I repeat. The whole workout usually takes about 45 minutes (this includes warm up, stretch and cool-down). That being said, I can usually only do two days in a row (at the most) before my performance dwindles. How long is your total workout? Maybe it's a duration issue.

I do it with whatever time is left of my break so it's typically between 10-15 minutes. From what I've ready if its to be proper HIIT you shouldn't be able to do more than 15-20 seconds or thereabouts of the sprint portion and 20 minutes max of the total work out. Or have I got that wrong?

x

Sounds like it's mechanics that's limiting your performance, not metabolism. Drop the speed to 13-14 km/h and go for 30 seconds, recover for 30 seconds, repeat 10 times. Enjoy!

Original Post by keira_m_:

I do it with whatever time is left of my break so it's typically between 10-15 minutes. From what I've ready if its to be proper HIIT you shouldn't be able to do more than 15-20 seconds or thereabouts of the sprint portion and 20 minutes max of the total work out. Or have I got that wrong?

x

No that's correct. It's interval training, but if you're not going 100% in those intervals then it's not HIIT. But that's fine, it's still good for fat loss and fitness. You could just work up to higher and higher intensities until it's finally HIIT. You shouldn't do it two days in a row, or more than 3x a week. I would try doing it on a stationary bike or an elliptical - either with speed or resistance because that's easier than waiting for the treadmill to catch up.

How long do you recover between sprints?

well I do them on the treadmill so it takes about 15 seconds to get up to speed, 15 seconds for the spring then 20 seconds total rest with my feet on the side panels while the treadmill gets back down to walking speed them 10 seconds walking.

I do feel like I couldn't run much faster during each sprint, maybe I do need to up the speed a little

x

ok so I tried it at speed 17kmph today and felt like I might throw up after 14 sprints so I think not enough speed was the problem.

Thanks for your comments everyone!

x

7 Replies
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