HIIT With Weights Program For Fat Loss??

wannabepr

Hi there,
I have been doing bits and bobs at the gym the last few weeks but wondering is there anyone HIIT programs with weights someone could recommend me? i want to start a program i could do 5 days a week.

My main aim is to cut fat by a good program and more importantly a good diet. Thanks very Much

wannabepr

Anyone?:(:(

metamorphosis

HIIT is more a cardio based activity. HIIT is VERY hard to reach. Most people, from what i see, who believe they are doing HIIT are only doing some interval training. For HIIT, you generally and genuinly should not be able to do more than 15 - 20 min. Sprinting all out for a short period of time and then letting your heart rate drop slightly only to boost it up again is of great shock to the body and takes its toll.

Could you even ever get your heart rate up that high with weight? You could do a weights circuit instead with little rest between sets instead?

Post your stats, current regime and typical daily diet OP.

wannabepr

Hi there , thanks for the reply. I tried doing the HITT last week. I done 13 mins. 1 min recovery and 30 seconds sprinting. I was wreaked after but after a shower I felt good about what I had done.

I would like to do HIIT on my days off eg. Weights Mon,Wed & Fri . HIIT on tues & Thursday?

My diet was not good but Im kicking bad habits and starting to eat better.

Breakfast: Porridge
Snack: Apples or oranges
Lunch: Chicken with Wholemeal bread
Snack: Almonds, Danone
Dinner - Steak or chicken with corn
Snack: Dark Chocolate 50g (80% cocca) or Sugar free Jelly
Lots of water

Thats all i can think of. I know its not great but how bad is it??

also does alcohol make a huge difference?? If i drink i only drink once a week or once a fortnight?? thanks
I

O.P.H

I've started a new routine where I incorporate HIIT with weights but I dont do the two together.

I do a 4 day a weeks split routine for weights - mon, weds, fri, sat - do my sessions in the evenings.

On the mornings of my weights days I do HIIT on my treadmill. I do a 5 min jog, then sprint flat out for 45 secs followed by a 90 sec slow jog, do this 7 times, it takes about 20 mins to do and I'm F**KED after it.

I can still do my weights fine in the evening, dont do HIIT on sat, so thats 3 days a week of HIIT. So far so good.

wannabepr

Thanks for the replys , What im stuck on is what weights routine to do?? anyone recommend me one that would be for fat loss i could 3 days a week maybe? Thanks:)

metamorphosis

I must be on slow pills again becuase i read your post thinking you meant a HIIT program usin weights and i was like whaaaa?!

Now i understand its a hiit progrram and a weights progrm!!

Take a look at:
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

wannabepr

ULstudent wrote: »

I must be on slow pills again becuase i read your post thinking you meant a HIIT program usin weights and i was like whaaaa?!

Now i understand its a hiit progrram and a weights progrm!!

Take a look at:
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

ha thanks for that. I was looking at website very useful but i was looking around for a set weights program that i could use with HIIT for fat loss. Im not lazy but I just wouln't know where to start in making up my own program??

Any thoughts?

O.P.H

Well if you are new to weights Starting Strength is probably the best way to go. Here is a condensed version of it, very easy to follow -

http://www.startingstrength.net/workouts/

and then here is a very good video for HIIT -

http://www.youtube.com/watch?v=haSljTB1wZM

d'Oracle

Can I suggest that maybe starting strength and HIIT dont mix so well?

I mean for a person who is new to the barbell compound exercises, HIIT may not be the best Idea. Rest is really important.

wannabepr

d'Oracle wrote: »

Can I suggest that maybe starting strength and HIIT dont mix so well?

I mean for a person who is new to the barbell compound exercises, HIIT may not be the best Idea. Rest is really important.

Hi well i have done barbell weights before. I will only be doing HIIT cardio on days off like tuesday and thursdays?? would that not be ok?

d'Oracle

wannabepr wrote: »

Hi well i have done barbell weights before. I will only be doing HIIT cardio on days off like tuesday and thursdays?? would that not be ok?

It depends on where you are in you training.
SS is intense enough. You need your rest because it demands things of your body. If you are not used to a workout involving Squats, presses and Deadlifts all in an hour, with linear progression, HIIT on off days might be the worst thing for you.

Might even be better off doing HIIT immediately after the weights, but I'm getting out of my depth on that point.

Roper

I've seen a lot of people claiming to be doing HIIT, but who aren't doing HIIT. I also don't know of a single trainer who uses running regularly as a form of HIIT, yet the treadmill seems to be the weapon of choice for most people.

Here's a small, uncomfortable fact- running is high impact and most people can't run very fast or very well. Listen to the treadmills in the gym next time you're there. I don't have very good hearing so in a noisy room I have to concentrate on the sounds I want to hear (or the voices I want to block out) and one of the things I've done before in commercial gyms is listen to the treadmill noises. The general theme is *thump thump thump thump thump*, the noise of several knees, ankles and hips taking repeated impact on the treadmill. The faster people go, the more their technique degenerates until they're thumping even louder. Get a bad runner to sprint and the thumping becomes worse, like someone falling continuously with only the treadmill motion keeping them vertical.

So in other words, I don't think people should do intense cardio on a treadmill on a regular basis, in case that wasn't obvious.

I'd prefer to see people doing bodyweight or other exercises faster for a given time period, or for their best time. Moving heavy stuff will benefit you in other ways too.

Red Cortina

Roper wrote: »

I've seen a lot of people claiming to be doing HIIT, but who aren't doing HIIT. I also don't know of a single trainer who uses running regularly as a form of HIIT, yet the treadmill seems to be the weapon of choice for most people.

What would you recommend for interval training instead? Rowing machine? Cross trainer?

wannabepr

Red Cortina wrote: »

What would you recommend for interval training instead? Rowing machine? Cross trainer?

Yes I would also like to know that? thanks..

Also a question in regards to my diet. Whats it like?

Also what is the brand of chocolate to have thats 80% cocca as a snack 50g ???? Thanks

Roper

I'm off to bed here but yes the rower is excellent and gives you the right bang for your buck in intervals. You can also use basic bodyweight exercises such as push ups, squats etc.

tlev

I use a skipping rope to do my HIIT.

O.P.H

Roper wrote: »

I've seen a lot of people claiming to be doing HIIT, but who aren't doing HIIT. I also don't know of a single trainer who uses running regularly as a form of HIIT, yet the treadmill seems to be the weapon of choice for most people.

Here's a small, uncomfortable fact- running is high impact and most people can't run very fast or very well. Listen to the treadmills in the gym next time you're there. I don't have very good hearing so in a noisy room I have to concentrate on the sounds I want to hear (or the voices I want to block out) and one of the things I've done before in commercial gyms is listen to the treadmill noises. The general theme is *thump thump thump thump thump*, the noise of several knees, ankles and hips taking repeated impact on the treadmill. The faster people go, the more their technique degenerates until they're thumping even louder. Get a bad runner to sprint and the thumping becomes worse, like someone falling continuously with only the treadmill motion keeping them vertical.

So in other words, I don't think people should do intense cardio on a treadmill on a regular basis, in case that wasn't obvious.

I'd prefer to see people doing bodyweight or other exercises faster for a given time period, or for their best time. Moving heavy stuff will benefit you in other ways too.

I see your point but just because some people are idiots dosent mean the treadmill isnt a great way to do HIIT for others. Provided you have good footwear and can run correctly, which by the way if you can't then you need some kinda personal trainer or help etc, but if you have those two things then the treadmill is a great tool and far more approachable for beginners than things like a rowing machine or skipping rope etc. I get a killer workout done in 20 mins on it.

Macha

My treadmill HIIT:

1) Ramp it up to 15, put speed to 8 - 8.5km
2) Run for 20 seconds, rest for 10 seconds (by standing either side of tread), repeat 10 times
3) Rest 5 mins (slow down/lower ramp & walk)
4) Repeat 1) and 2)

It's a killer. One way I know I've done HIIT properly is, well, a) I can start to feel nauseous, b) I have no appetite afterwards or c) I can't muster up anything faster than a slow spin on the cycle home.

TBH, I really don't care if it annoys anyone else. They should be concentrating on their own workout, instead of worrying about my technique, etc.

Edit: I'd be a lot happier if people could be arsed to put their free weights back!

O.P.H

Treadmill attracts critisism becasue it attracts newbies. Generally people who are getting into training or physical fittness will start with the treadmill because running is like the most basic form of training. But I have to agree with Roper though, you do get some muppets on them. I saw a guy with his GAA gear on one all pumped for a run, it wasent until he started running that I saw he had a pair of Doc Martins on. Someone who worked there had to ask him to get down, maybe he was just doin it for a joke but it didnt seem that way.

But ya taconnel, I know I've done a good HIIT session same way as you, ya feel a little sick, dont wanna eat and basiclly you can't do anymore

wannabepr

O.P.H wrote: »

Treadmill attracts critisism becasue it attracts newbies. Generally people who are getting into training or physical fittness will start with the treadmill because running is like the most basic form of training. But I have to agree with Roper though, you do get some muppets on them. I saw a guy with his GAA gear on one all pumped for a run, it wasent until he started running that I saw he had a pair of Doc Martins on. Someone who worked there had to ask him to get down, maybe he was just doin it for a joke but it didnt seem that way.

But ya taconnel, I know I've done a good HIIT session same way as you, ya feel a little sick, dont wanna eat and basiclly you can't do anymore

Ha thats funny cause thats exactly how i felt after my first one, I felt wreaked, a bit nauseous and not hungry.

I done 30 second sprint and 1 min recover for 13 mins!!

d'Oracle

I wouldn't use the treadmill for HIIT.

Its too slow to respond.

Rather use a bike or rower.
Or a track if I was doing sprint HIIT.

heymayo

d'Oracle wrote: »

I wouldn't use the treadmill for HIIT.

Its too slow to respond.

Rather use a bike or rower.
Or a track if I was doing sprint HIIT.

I know but unfortunately I have no access to a bike or rower:(:(

O.P.H

d'Oracle wrote: »

I wouldn't use the treadmill for HIIT.

Its too slow to respond.

Rather use a bike or rower.
Or a track if I was doing sprint HIIT.

I can't imagine that the one second it takes to go from slow jog to fast sprint on a treadmill would have any impact on the effectiveness of doing HIIT on a treadmill.

celestial

The cross-trainer is excellent for doing intervals. Very little chance of you falling off it like with the treadmill and it's giving you a full body workout - meaning you can get your heart rate up VERY quickly by just upping your effort a little.

d'Oracle

O.P.H wrote: »

I can't imagine that the one second it takes to go from slow jog to fast sprint on a treadmill would have any impact on the effectiveness of doing HIIT on a treadmill.

If it took one second yes.
But it doesnt.
They are designed to take longer in order to prevent people bursting themselves when they turn it up.

Also, going hard (or sprinting) is by nature not constant speed.
If you really go full tilt, you will probably slow up as you cant sustain near max intensity for 30 sec plus. Try HIIT on a rower and you will have problems maintaining the power or /500m times you got at the start of the sprint phase.
Same with sprints.

I would argue that if you can do HIIT on a Treadmill, then you probably arent doing HIIT.

heymayo.
How bout outdoor sprints or hills sprints (sprint up/ jog down like hanley and Kevpants do).
You could also do calisthenic exercises like Burpees, air squats or up and downs for 30 sec and jog for your interval.

"Your imagination is your only limit" - hiitsource.com (I think)

tlev

O.P.H wrote: »

I can't imagine that the one second it takes to go from slow jog to fast sprint on a treadmill would have any impact on the effectiveness of doing HIIT on a treadmill.

No its the going down in speed that is too slow. The whole idea of HIIT is that you are going from slowish to fast almost instantly and vice versa. The duration it takes for the treadmill to change speeds makes it lose effectiveness. If the treadmill went from 15km to 8 in a second you'd fly off.

http://www.hiitsource.com/treadmill-hiit-no-thanks/

corkcomp

IMO people are over thinking the whole HIIT thing, the bottom line is that you go balls to the wall on the sprint / high heart rate period e.g. 1 minute and then drop back to a lower level for say 1 min 30 or whatever, as long as you feel like **** afterwards and can only manage 7 or 8 sprints then i reckon its working and any (small) delay in repsonse time of gym equipment wont matter too much

Transform

totally agree - wayyyy to much over analysis. Just pick your poison and go at it.

Mine was rower today - 1.15mins off (2.00-2.05mins/500M) and 45secs on (1.40-1.50mins/500M).

The last day it was 20kg kettlebell swings.

Macha

Which is why you don't ramp the speed/height up or down.

You just stand on either side of the tread while you're resting.

It is possible to do HIIT on the treadmill, you just have to do it as above. See video:

d'Oracle

taconnol wrote: »

Which is why you don't ramp the speed/height up or down.

You just stand on either side of the tread while you're resting.

It is possible to do HIIT on the treadmill, you just have to do it as above. See video:

When does she start sprinting there?
Thats a fast trot.
hardly High intensity.
She is basically doing Tabata cantering.

Plus, having seen that you do 10 intervals 2 times, I would suggest that maybe you aren't going hard enough.

Tabatas are the time intervals you describe.
But you do 8 intervals. 20sec balls out 10 sec rest. It lasts 4 min.

Then you fall over.

Macha

d'Oracle wrote: »

When does she start sprinting there?
Thats a fast trot.
hardly balls out.

Plus, having seen that you do 10 intervals 2 times, I would suggest that maybe you aren't going hard enough.

She's actually doing 12km/hr, not 8km and at a 15 degree incline. It's more uphill, therefore you take smaller steps - doesn't mean it's a "fast trot".

Meh, works for Amanda Graydon and works for me so I'll stick with it.

Edit: Er..isn't the Tabata method a type of HIIT..??

d'Oracle

taconnol wrote: »

Edit: Er..isn't the Tabata method a type of HIIT..??

Yes.
Its a shorter and sharper version of it.

Hey if you want to that on a treadmill, thats cool for you.

My problem is you implying I'm wrong for saying I wouldnt use it, giving good reason for it. Being backed up by others one of whom posted A good article.
And then posting a video of someone not doing HIIT to back you up.

O.P.H

taconnol wrote: »

Which is why you don't ramp the speed/height up or down.

You just stand on either side of the tread while you're resting.

It is possible to do HIIT on the treadmill, you just have to do it as above. See video:

I don't think I would break a sweat doing what she's doin there and if I was to leave my treadmill on my sprint speed and jump onto it like she is doing I'd fall off everytime. I don't know about the new treadmills but my one is about 10 years old and when its at full tilt you're flyin it, its actually hard to keep up. What shes doin there looks like a warm up speed to me. At the end of the day, when I have dont my 20 min HIIT session I cant do any more and thats good enough for me. And when I can start doin more I will just make the intervals harder, simple as. Of course you can do HIIT on a treadmill, you can do it anywhere and anyway.

Macha

d'Oracle wrote: »

My problem is you implying I'm wrong for saying I wouldnt use it, giving good reason for it. Being backed up by others one of whom posted A good article.

But your reason is having to wait while the treadmill speeds up again - the video shows how you can avoid this.

d'Oracle wrote: »

And then posting a video of someone not doing HIIT to back you up.

Er..you just said yourself that Tabata is a "shorter and sharper version" of HIIT. Either it's a type of HIIT or it isn't. There isn't just one form of HIIT.

O.P.H wrote: »

What shes doin there looks like a warm up speed to me.

I really suggest you try it next time you're at the gym. It is not a "warm up speed". The treadmill isn't flat, it's at at 15 degree incline..

Well anyway, as I say it gets the job done for me, I've never fallen off and I would recommend this format to anyone trying to do some interval work on the treadmill.

d'Oracle

taconnol wrote: »

But your reason is having to wait while the treadmill speeds up again - the video shows how you can avoid this.


Er..you just said yourself that Tabata is a "shorter and sharper version" of HIIT. Either it's a type of HIIT or it isn't. There isn't just one form of HIIT.



Well anyway, as I say it gets the job done for me, I've never fallen off and I would recommend this format to anyone trying to do some interval work on the treadmill.

No that one of the reasons.
And a bloody good one too, seeing as I can get HIIT work done without waiting or risking a fall on a crosstrainer, a track, a field, dalkey hill, a rower or with calesthenics. The treadmill seems to me to be the most bothersome and awkward thing. Because I am not in control of the pace, the machine is.

I don't know what your reference to tabata is about. But Tabata is short and Very high intensity. I don't do them, because they are probably a bit beyond my capabilties as of yet.
There are various ways to do HIIT.
But doing them with Medium intensity in the sprint phase, (i.e. what is in that video) is not on of the ways.

Also on the falling off, its just like benching with a thumbless grip.
Just because it hasn't happened, doesn't mean you aren't risking dropping the bar on your chest.