HIIT success stories, failures, and general comments

Hi all,

   I haven't been on this forum in a long long time, months actually.  But i've decided to change my cardio routine from long distance running (like 5-7 miles, 6 days a week) to more interval training like HIIT.  I wanted to know how HIIT or any other interval training has worked out for others.  I will be doing mine on the treadmill.  I've heard amazing things about HIIT, but i would like to know the times and paces of others who have actually tried it (20 minutes total with 3 sets of 12mph for 30 seconds each followed by jogging in between, for instance).
    I've heard HIIT is the best form of cardio to lose fat because it keeps your metabolism up for up to 24 hours AFTER working out but I'm really just looking to change up my routine because A.) it is time to change it and B.) pretty soon im not going to have the time to do the long distance running.  Long story short, if you wish, share your thoughts, stories, and training routines using interval training.  Thanks!

 Ah, a bit optimistic there. The EPOC or Elevated Post-exercise Oxygen Consumption from HIIT lasts up to 5 hours after you stop.

That's still a lot better than from steady-state cardio where the EPOC is essentially nil, so making HIIT part of your workout routine makes sense.

But compared to weights done right where the EPOC lasts up to 38 hours or 7 times longer than even the hardest HIIT you've done in your life, well - if you're strapped for time this is where it's at.

Take a look at this article by Alwyn Cosgrove: The Hierarchy of Fat Loss - I've found that one to be very useful indeed.

Well -- I pretty much only do interval training, alternating between some HIIT and some aerobic interval sets.  I have noticed tremendous strength, endurance, and respiratory gains in the past 2+ months -- I have also lost 28+ lbs.

But -- I'm in the pool, swimming.  So I can tell you that yes, it definitely works, but I can't help you on training sets or anything for the treadmill/elliptical/etc.

Melkor---I actually do resistance training.  I do two days for upper body and two days for lower body.  This is part of the reason i wanted to add interval training because i do not want to cut out the resistance training.  I dont think a lot of people, women in particular understand how important adding muscle is to fat loss. Thanks for the article too, i just read it and i agree with what he says, the humor in it is just an added bonus.

coach_k---i'll probably alternate too because HIIT really takes a toll on my legs.  That is awesome losing 28lbs in 2 months.  Keep it up!

i personally loveee HIIT... here's my experience- once i stopped playing soccer i basically stopped running and just did elliptical, bike, etc... then i started doing HIIT on a treadmill (usually 10 sets- 1 min sprint at 8, 1 min jog at 5) ... stopped doing the long distance runs then a few months later, with no distance training ran a 10k road race like it was nothing... not only does it help with your recovering but it definitely helps build endurance too!

i'm planning to get on HIIT as soon as i hit my next plateau (i only have abt 10lbs to go till i reach my goal weight, so HIIT would be just the perfect way to bust the final and toughest plateau!)...right now it's just daily steady state cardio and strength training 3x a week...its still working well for now and i'm still losing inches so i'll just stick to this for now.

But yeah HIIT is real intense...i tried it a few times months ago to break off my last plateau, was sweating buckets and out of breath the first five minutes and it left my body pretty sore too...it's awesome and saves a heck of a lotta time.