Can someone explain how I would do HIIT?

I have heard a lot about HIIT, but what do I do. I mean do I sprint, then jog, sprint, then jog. Or what and what are super sets? Thank you ahead of time.

My interval workout is not high intensity but it works just as well.  I often use the treadmill, and with it, I walk then run.  I consider "running" somewhere between jogging and sprinting, and it's 5.5 - 5.8 mph.  My walk is brisk, at 3.5 - 3.8 mph.  I do two minutes of running and three minutes of walking, which I'd say is atypical, but it works really well for me.  And I do it for a minimum of 30 minutes.


Try it out, then message me on how it works.

Ok I will thank you, I will try it out tomorrow when I get up and have my morning workout.

:-)

I actually use the 2 and 3 because it moves well and adds to five minutes.  I thought I'd add that for you.

Some good HIIT info =

The key point (the thing that makes a program a HIIT program) is that you work very hard for a short amount of time, usually 30-60 seconds, and then recover (while still moving) for a similar amount of time. You do this several times, according to the plan you’re following—work, recover, work, recover…

The story is that alternating between intense work and active rest brings up the metabolism—and keeps it up, for hours and hours after the workout ends.

I’ve seen different program outlines, most ranging from about five to fifteen minutes. One doctor recommends ten minutes. The plan I like best (from looking at it!) is one that starts out at four minutes and works up to fifteen minutes over eight weeks.

One of the great things about HIIT is that it’s very flexible. You can do any exercise you like, as long as that exercise can make you work.

Once you’ve chosen what you’re going to do, get ready to do it. You’ll need a clock you can see or a watch you can glance at. This is because you will be doing 30-second intervals: 30 seconds of hard work, followed by 30 seconds of active rest, and back again.

Source= http://opensourcediet.com/8/how-to-use-high-i ntesity-interval-training/

A site that gives a good description of HIIT: http://musclemedia.com/training/hiit.asp
Be sure to look at the tables (linked at the bottom of that page)

You also asked about super sets - I think that super sets means that instead of doing 3 sets of 12 of bench presses, then 3 sets of 12 of bent over row, you work them together, so you do a set of each, then rest, then a second set of each, rest, third set, rest. Move on to next super set. You can also do three exercises in one super set.