The HIIT thread - Post all questions, routines, and experiences here

Now I know I am not a moderator. However, it seems like we always have at least 1 or 2 new threads dealing with HIIT popping up. People either want to know what HIIT is, if they are doing it right, or the various ways HIIT can be done. I say that instead of clogging up the board with all of these HIIT threads, we limit it to one thread. I will leave it up to Melkor whether or not he wants to sticky this thread at the top with the others.

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How HIIT is Done : HIIT (High Intensity Interval Training) mixes fast short bursts going as hard as you can with recovery periods. The "sprint" intervals where you go all out as hard as you can, usually go for 20-30 seconds and the recovery intervals usually go for 60-90 seconds. You start out with a three to five minute warm up, and then for 15-20 minutes, repeatedly go back and forth between your sprint and recovery intervals. Then finish with a 5 minute cool down. It is recommended that you only do HIIT up to three times per week on non lifting days or if you do it on a lifting day, wait 6-8 hours after your lifting session.

The Benefits : HIIT has become an extremely popular method of cardio due to the fact that it gets amazing results in a considerable less amount of time than regular cardio does. You only have to spend 20-25 minutes three times per week doing it. It specifically targets bodyfat, spares muscle, and raises metabolism for up to 12-36 hours after you are done. It also gives you an unbelieveable cardiovascular workout because you are working your heart at two different speeds (90-100% in the sprint intervals and 60-70% in the recovery intervals).

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Use this thread to post any articles you have found on HIIT, any routines you want to share, or overall experiences with HIIT and the results you have gotten from it.

You're right, there's more and more interest being generated on this furm lately, simply because HITT is so effective.

I'm not an expert on HIIT, but I've used it and it helped me to get leaner as well as helping my boxing.

I used to run to the park for my warm up. I used a long straight footpath for my sprints which was approximately 150m long.  The last 30m of the track was on an incline.  I used to sprint the full 150m then jog back to the start and repeat 3 more times.  Then lightly jog back home and stretch.  It's serious hard work sprinting at 250lbs plus, in fact it's hard sprinting full stop regardless of weight.  It was gut wrenching to be honest, especially the final sprint.

I used to do this routine on Monday and Wednesday, and Friday I'd do the same routine with hill sprints but the distance was only 40m because of the steep hill.

I found the hill sprints really improved my acceleration on the 150m sprints. 

Without doubt, HIIT works as long as you really put the effort in, you can't cheat yourself.  Most resources I've looked at recommend developing an aerobic base before moving on to HIIT.  I'd say that's good advice.

If your nutrition is right, I have no doubt that HIIT really helps to burn away fat. 

Just finished my first ever HIIT workout .. I went running for 25 mins and followed some advice here

5 mins warm uo

30 sec fast and 90 sec slow for 14 minutes (7 times in total each)

then a cooldown for several minutes until I get home .. in total about 25 mins ..

things I noticed

I felt I could do 25 mins of HIIT whereas I couldnt do 25 mins constant jogging at the moment

probably only pushed myself 75% high at the moment (haven't done much exercise for years, except just started to play squash again and of course golf so will need to build up)

all the other runners looking at me strange .. haha little do they know ;)..

noticed when I got home have a twinge in my upper inner thigh so probably pulled something .. so will have to be a little more careful

noticed I could have done with some water so will need to take some with me next time

Things I want to ask

I heard its good to eat some protein 30 mins before and after workout .. is this correct

is it best to have a cold shower straight after the routine, or wait 30 mins to continue sweating (I find a cool shower stops me sweating sooner)

It felt so bad .. and yet so good :)... looking forward to Wednesdays workout :)...

you should get somebody to make this post sticky ... just so its easy to find :)..

Great idea!  I will be checking here often :)  Thanks, vyperman! 

I agree.  great idea.  HIIT monday today.  i'm super excited-  is that sick?!  had a great weekend; yesterday I went off my low carb diet b/c I went out with friends I haven't seen in a whpping year-  but finished the day out w/ some grilled salmon and some veggies.

I feel great-  going to do 90 on 3.5 and 30 at 6 for 20 minutes then will do 90 at 35 step rate then 30 at 70 step rate on stairmill.

My abs are flattening out.  I've been doing that ab bench that work your obliques every other day.  Getting strong!  Love it!!

Well I'm not sure if what I do qualifies as HIIT yet- but I am doing intervals as fast and hard as I can.

The thing I've noticed most is my recovery time is so fast now.  The New Rules for women says to do the intense workout for 60 seconds nowin stage 4 and slow for 2 but I'm doing 30 - 45 seconds and recovery for 60 - 90 seconds as soon as my heart rate gets back down to under 100 then run as hard as I can for as long as I can.  I used to barely be able to run at 5.8 mph now I'm doing about 6.7 so thats improvement. I also find I can get my heart rate up to 157 and not have it about kill me like it did before ( I'm almost 50)

So even if you can't do full out HIIT do try to at least do interval trainings.

Original Post by kev100:

noticed when I got home have a twinge in my upper inner thigh so probably pulled something .. so will have to be a little more careful

noticed I could have done with some water so will need to take some with me next time

Things I want to ask

I heard its good to eat some protein 30 mins before and after workout .. is this correct

is it best to have a cold shower straight after the routine, or wait 30 mins to continue sweating (I find a cool shower stops me sweating sooner)

 It felt so bad .. and yet so good :)... looking forward to Wednesdays workout :)...

You want to make sure that you do at least 10 minutes of stretching before doing HIIT. Especially if you are doing running/sprinting for it. I actually got a quadricep strain and had to take a week off of anything leg related (leg lifting, HIIT, general cardio, etc) because I wasn't stretching enough before doing my sprinting sessions.

You want to make sure to treat an HIIT session like a lifting session in regards to eating because HIIT is more of an anerobic exercise. Therefore make sure to get a good porition of complex carbs and protein 60-90 minutes before doing it.

It is awesome that your first workout went so well. Just make sure that you go all out 100% on the fast intervals. You should feel dead tired after its done.

Original Post by dbackerfan:

Well I'm not sure if what I do qualifies as HIIT yet- but I am doing intervals as fast and hard as I can.

The thing I've noticed most is my recovery time is so fast now.  The New Rules for women says to do the intense workout for 60 seconds nowin stage 4 and slow for 2 but I'm doing 30 - 45 seconds and recovery for 60 - 90 seconds as soon as my heart rate gets back down to under 100 then run as hard as I can for as long as I can.  I used to barely be able to run at 5.8 mph now I'm doing about 6.7 so thats improvement. I also find I can get my heart rate up to 157 and not have it about kill me like it did before ( I'm almost 50)

So even if you can't do full out HIIT do try to at least do interval trainings.

One thing I would recommend to you, is to try doing an HIIT session on a stationary bike. It is a lot less stress/pain on your joints and you are able to put a lot more into the peadaling motion of a bike. Plus you don't have to wait for the bike to play catch up like you would for the treadmill when switching speeds. For ten weeks, I did sprinting sessions outside for HIIT. However, recently I moved over to the stationary bike, and I got just as good a workout with an even better sweat. Not to mention the fact that I got no pain in my joints/legs at all.

OK, just got back from the gym-  awesome cardio workout!

This is what I did:

18 minute on treadmill-  15min going from 3.5 for 60 then 6.0 for 30.  No side cramps; which is progress; but my shins-  OUCH!!  had to get off.  need to get better running sneakers.  I finished out the 3 minutes treadmill on a speed of 3 w/ an incline of 10.  Felt that in my calves!!! 

Then I hopped on the stair mill.  22 minutes!! 90 seconds on step rate of 30, then 90 seconds w/ a step rate of 80!!! 

Sweaty sweaty me!!!!!!

I feel really good; aside from my shins :(

Original Post by vyperman7:

It is awesome that your first workout went so well. Just make sure that you go all out 100% on the fast intervals. You should feel dead tired after its done.

I think we need to be careful suggesting that people who are just getting back into working out give 100% off the bat.  If you are not in decent shape starting this, DO NOT PUSH YOURSELF TOO HARD!  You'll have plenty of time to give 100% after you work up to it.  Don't blow something out now and get set back in your goals (like I did lol). 

To be COMPLETELY honest, 75% really isn't a HIIT work out, but is still a good work out!  Build yourself up and give a little more each week until you are confident giving 100% on your sprints.  There is a program on a HIIT website that builds you up over a couple weeks.  I can't find it right now but I am sure someone would have it handy...

Here is a good information website:

http://www.intervaltraining.net/Interval_trai ning_for_beginners.html

Original Post by hero6:

Original Post by vyperman7:

It is awesome that your first workout went so well. Just make sure that you go all out 100% on the fast intervals. You should feel dead tired after its done.

I think we need to be careful suggesting that people who are just getting back into working out give 100% off the bat.  If you are not in decent shape starting this, DO NOT PUSH YOURSELF TOO HARD!  You'll have plenty of time to give 100% after you work up to it.  Don't blow something out now and get set back in your goals (like I did lol). 

To be COMPLETELY honest, 75% really isn't a HIIT work out, but is still a good work out!  Build yourself up and give a little more each week until you are confident giving 100% on your sprints.  There is a program on a HIIT website that builds you up over a couple weeks.  I can't find it right now but I am sure someone would have it handy...

Here is a good information website:

http://www.intervaltraining.net/Interval_trai ning_for_beginners.html

 

Even when you are starting out doing HIIT, you do want to push yourself. You just take longer recovery intervals and don't go as long on the HIIT portion.

I've been using HIIT for almost a year. There were times when I felt like I did 1,000 lunges after some sessions. My latest routines are a little different the last couple of months.

There's a program that exercises to get a great bum. One of the exercises is to sprint at top speed for 10 secs with a 1 minute rest. I really dig into my glute area for this.

And I some times use a hill depending on how my legs feel. I have this one hill that takes me 20 secs to sprint up, but at times I actually need 2 min break before I'm ready again, so I don't fall flat on my face.

Another I started was Tabata's on the stationary bike 20 secs full on, 10 secs rest for 4 mins. I always make sure that I feel like puking at the end. Again I make sure I stick my bum up in the air to hit the glute area. I usually hate the stationary bike, but all I can think about is the good-pain effort while I'm on it so its not too bad.

I used to feel the same way about the stationary bike, but it really is perfect for HIIT. You can really go all out with the peadaling motion of a bike. I am not ready to do Tabata training. I still get my ass kicked on HIIT just doing 30/60 intervals. I can't even imagine doing 20 on and 10 off. That seems crazy..LOL

well now I'm totally confused... my friend is a trainer that works with college and semi-pro level athletes and gave me the following workout:
5 min warm up
60 sec sprint @ 8.0, 60 sec recovery @5.0 (3 reps)
60 sec sprint @ 9.0, 60 sec recovery @5.0 (3 reps)
60 sec sprint @ 10.0, 60 sec recovery @5.0 (3 reps)
5 min cool down

I found that too easy so I've been tinkering and now I'm doing:
5 min warm up @6.0
60 sec sprint @ 8.7, 60 sec recovery @6.0 (3 reps)
60 sec sprint @ 9.3, 60 sec recovery @6.0 (3 reps)
30 sec sprint @ 10.0, 60 sec recovery @5.8 (3 reps)
5 min cool down

But you guys are saying that every, single interval should be all out 100%, right?  So in that case I should be doing:
5 min warm up @6.0
30 sec sprint @ 10.0, 60 sec recovery @6.0 (9 or more reps)
5 min cool down

Is that right?  Should I change it so that I'm at 100% for all of them?

And if so, then have I basically been wasting my time with what I was doing?  I did post it on here about a week ago and people seemed to think that the different speed sprints were ok.

Edit:  Prior to trying HIIT I used to run at 7.0 for 45-60 minutes... Are the intervals I've been doing at least equivelant to that? (please say yes)

In all honesty, it seems like you have just been doing regular interval training and not HIIT. The whole point of doing HIIT is to go all out on every single sprint interval. That is why it is much better to do HIIT on a stationary bike because you don't have to worry about changing speeds. It is simply a matter of pedaling as hard as you can for the sprint intervals and then dialing it back for the recovery intervals.

A great way to work up on HIIT is to do 15 minutes of 30/90 intervals(100% effort on the 30's) the first week and then to add a minute to the HIIT porition every week after. So 16 minutes of 30/90, then 17 minutes, etc.. After you get to 20 minutes of 30/90 intervals, start to take time off the recovery intervals until you can do 20 minutes of 30/60's.

Original Post by vyperman7:

In all honesty, it seems like you have just been doing regular interval training and not HIIT. The whole point of doing HIIT is to go all out on every single sprint interval. That is why it is much better to do HIIT on a stationary bike because you don't have to worry about changing speeds. It is simply a matter of pedaling as hard as you can for the sprint intervals and then dialing it back for the recovery intervals.

Grrrrrrrrrrrrrr.... well it makes sense.  What I had posted last week was that I didn't feel all that spent afterwards. I guess this is why.  I'm going to try to do some 30 second sprints at 10.0, with 60 seconds recovery at 5.5-6.0 (I'll have play around with that to figure out what works).  If I can't get it down I'll go to the bike.  But I really, really dislike the bike.  I have a feeling that I wouldn't be able to do HIIT on it because of my hatred for it.... I just wouldn't have the motivation.

Original Post by sugarshocked:

Grrrrrrrrrrrrrr.... well it makes sense.  What I had posted last week was that I didn't feel all that spent afterwards. I guess this is why.  I'm going to try to do some 30 second sprints at 10.0, with 60 seconds recovery at 5.5-6.0 (I'll have play around with that to figure out what works).  If I can't get it down I'll go to the bike.  But I really, really dislike the bike.  I have a feeling that I wouldn't be able to do HIIT on it because of my hatred for it.... I just wouldn't have the motivation.

In all honesty, I was the same way about the bike. Hated it with a passion. However, it is PERFECT for HIIT. I used to do outside sprinting sessions for my HIIT and recently I changed over to the bike. It gives just as good a workout, and I got a better sweat using it. I also like the fact that there is far less stress on my joints/legs on the bike then there is with sprinting. If I was going to do regular cardio, the bike would be my last choice. However, it was made for HIIT. It really is great for it.

Original Post by vyperman7:

One thing I would recommend to you, is to try doing an HIIT session on a stationary bike. It is a lot less stress/pain on your joints and you are able to put a lot more into the peadaling motion of a bike. Plus you don't have to wait for the bike to play catch up like you would for the treadmill when switching speeds. For ten weeks, I did sprinting sessions outside for HIIT. However, recently I moved over to the stationary bike, and I got just as good a workout with an even better sweat. Not to mention the fact that I got no pain in my joints/legs at all.

 

I don't have access to a stationery bike.  I have done intervals on the ellitpical with better success than say the recumbant bike- my legs ( knees) don't like the bikes though.  

Also I ued to never use the treadmill due to shinsplints so my running at the rate I'm doing now is a great accomplishment for me.  

I do go full out for me - but most folks would probably rate it as just interval training.  but I'm still working it and someday I'lll feel more like I did do a HIIT workout.  

I SUCK at HIIT. I can't seem to get myself to that point where I'm going all-out. I'll go as fast as I can but I feel as though there is more potential there. I don't feel like I'm exerting myself to the point that I couldn't carry a conversation. I'm hoping that if I do some less intense interval training to start I can work my way up to HIIT. Does this sound entirely ridiculous?

Also, is it pronounced like "hit", or do you just say H-I-I-T? I was thinking of asking a trainer at my gym for some help but I don't want to sound dumb when I do, lol.