HIIT

So I hear a bunch of people talking about the great advantages of HIIT. I don't exactly understand what it is, however, or how to apply it to my current workout. Can anyone explain?

I love it.  It's basically short bursts of super intense exercise(sprints), followed by small periods of less intense exercise(jogging).  I've always followed the Muscle Media protocol of 30/30 rotated 8 times for a 4 minute cycle.  You start with one, and you then work up to multiple cycles in the same workout.

Keep in mind, it isn't limited to running.  I've seen people apply it to cycling, the eliptical, even weight training and have seen amazing results.

If you don't mind reading scientific articles, here's a link to the Tabata article.

http://www.bodyrecomposition.com/research-rev iew/effects-of-moderate-intensity-endurance-a nd-high-intensity-intermittent-training-on-an aerobic-capacity-and-vo2-max.html

This is HIIT.

so what happens in week 9?

From the Conclusion:

After you've completed an eight-week HIIT cycle, give it a rest; take a couple of weeks off from doing aerobics. Then start a new cycle if you want to get even more cut. I think you'll be quite pleased with the fat-burning effects of this exercise technique.

So have you gotten any significant results from it?

EDIT: I just got back from the gym where I started doing the HIIT workout at about 4 minutes. I'm a little bit skeptical about this, considering I only burned about 131 calories as opposed to the 600 that I usually burn. I don't want to gain, especially since my goal is coming up.

Also, on the treadmill, what speeds to you reccomend? I jogged at 5mph, and not really sprinted (too nervous on treadmills to fully sprint) but picked up the pace at 6 mph.

I'd been doing what I thought was HIIT for ages....I was running for 1 min, walking 1 min, for about 30 mins. I was tired, puffed, and satisfied that I'd had a good workout. Which I did I think, but it wasn't HIIT!

I did my first session of HIIT - before redaing that article - sprinting on the elliptical for 30 secs, then walking pace for 30 secs, repeated for 13 minutes.

O. My. God.

I have never been that tired! What a workout! Admittedly, according to the table I went from level 0 to level 7-8, which may explain it, but I cant wait to see the result after 8 weeks of it!

Anything that awesome has gotta be good. And the saving in time is unbelievable. Theres got to be a catch! Almost too good to be true, that you can get that good a workout in 13 minutes!

I plan to do that 2-3 times a week, and then 2-3 times a week do some light cardio for about 40 minutes.

Original Post by xxheysarah:

So have you gotten any significant results from it?

EDIT: I just got back from the gym where I started doing the HIIT workout at about 4 minutes. I'm a little bit skeptical about this, considering I only burned about 131 calories as opposed to the 600 that I usually burn. I don't want to gain, especially since my goal is coming up.

Also, on the treadmill, what speeds to you reccomend? I jogged at 5mph, and not really sprinted (too nervous on treadmills to fully sprint) but picked up the pace at 6 mph.

First, I refer you here - lots of info and people's experiences. 

Second, HIIT really is about going all out during your intervals.  If you don't feel comfortable actually sprinting on a treadmill, choose another machine, or attempt sprints outside.  Sprints outside are insanely hard, so for starting I would recommend another machine (I speak from experience here).

As far as my own experience, I added it in June to get over a plateau and have kept it up ever since.  I only do it 1-2x a week in addition to my 3x weekly weight lifting (New Rules) and occasional other activity like hiking.  I've had consistently good results (when I eat right...) and have lost fat and really improved my overall fitness.

PS...congrats on almost being to goal - that is awesome!

HIIT has always given me great results but as stared above, it's about the intensity. If you drag it, during the none full max intensity phase, you aren't helping yourself.  As soon as my weight loss starts to ebb off, I am starting back in, to get things back on track.