HITT

bubbleking

Hi,

I was just wondering could someone give me a good example of a HITT routine? i Have been searching around but most routines that claim to be HITT are just simply interval training.

Thank you in advance.

Khannie

bubbleking wrote: »

most routines that claim to be HITT are just simply interval training.

The IT in HIIT is "interval training". What kind of difference were you expecting between interval training and HIIT?

O.P.H

Here is my HIIT session. I use a treadmill. Run with a stopwatch in my hand. Do a 5 min warm up jog, then 45 secs top speed followed by 90 sec slow jog, I repeat this by 7 times. Takes me about 20 mins and by the end of it I'm frigged.

And anyone who says this isnt HIIT, whatever, do this and you'll see results, I do it 2 or 3 time a week.

InKonspikuou2

I used the following when i was trying to strip down some body fat. It's pretty tough going but worked really well for me. Done it first thing in the morning without eating 3 times a week. I found it on the internet so i can't take credit for it.

Minutes 1-4 (Warm-Up)
Jog at about 50% effort

Minute 5 First-Half (Workout Interval 1)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 5 Last-Half (Workout Interval 2)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 6 First-Half (Workout Interval 3)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 6 Last-Half (Workout Interval 4)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 7 First-Half (Workout Interval 5)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 7 Last-Half (Workout Interval 6)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 8 First-Half (Workout Interval 7)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 8 Last-Half (Workout Interval 8)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minutes 9-12 (Cool-Down)
Jog at about 50% effort

Coileach dearg

You're wasting your time using a treadmill for HIIT. Here's what I do: Get out onto a football pitch

2 laps to warm up, then

Sprint the entire length of the field and jog back to where you started, I repeat this 20 to 25 times. Then do 3 laps to warm down. By the time you're finished, your tongue should be hanging out of your head and you should be crying for your mammy.

bubbleking

Khannie wrote: »

The IT in HIIT is "interval training". What kind of difference were you expecting between interval training and HIIT?

the main difference being that you shouldn't be able to do HITT for longer then 10-12 minutes where as some programmes that claim to be HITT go on for 30 mins :eek: I'm not sure if that's even physiologically possible!!

d'Oracle

bubbleking wrote: »

the main difference being that you shouldn't be able to do HITT for longer then 10-12 minutes where as some programmes that claim to be HITT go on for 30 mins :eek: I'm not sure if that's even physiologically possible!!

Erm, what does HITT stand for?

Bar Hittite Microwave corporation stock price. Obviously.

Edit: Or History Initial teacher training.

thirtyfoot

bubbleking wrote: »

the main difference being that you shouldn't be able to do HITT for longer then 10-12 minutes where as some programmes that claim to be HITT go on for 30 mins :eek: I'm not sure if that's even physiologically possible!!

Why 10-12 mins? Does it not depend on the level of intensity. If its all out on the first sprint for >40secs you probably won't be able to repeat that intensity for another 5-8mins (as you are into special endurance training) so you could say an all out HIIT (at 100%) will last 45 secs. If you go at say 70% then I can't see why you can't easily go for longer than 10-12mins.

What % of effort or even max speed do you regard the I of HIIT to be at, thats the key question for me, there is a huge difference between 70% or 80%. You are right, HIIT is a very vague term unless the % is clarified and the recovery. Is it always 2:1 or can that vary too?

Joe09

sorry to highjack this, I was given a program and on it is 28 mins of crosstrainer HIIT.

level speed time
7 70rpm 1min
7 80 1min
7 90 1min

X 3 = 9 MINS

level speed time
7 70 rpm 1min
14 70 1min
7 70 1min
X 5 = 10

level speed time
7 70rpm 1min
7 80 1min
7 90 1min

X 3 = 9 mins

total 28 mins

when i first started i found hard to do, it took all my energy, but now
I find it pretty easy to do the 28mins. any suggestion on a new program

thanks

settopbox

I also found that if your legs are getting tired especially your quads, then some strength or weigh training on your legs will make a big differences to your performance.

HIIT is essential for weight loss and fitness especially for GAA or Soccer.

Hanley

settopbox wrote: »

HIIT is essential for weight loss

No, it's not.

Roper

One thing HIIT is good for is I find if you do it in the gym it helps with your superiority complex. It's like a badge of honour. HIGH INTENSITY MAN!

Interval training, as most people who don't resort to hyperbole like to call it, is a good tool for fat loss, but I would recommend getting a heart rate monitor or a training partner to do it with as you might be surprised at how intense the workout actually is. I've never liked doing it on the treadmill myself as I've always found that a bit dull. The rower, is better for me as you get to see your progress in metres, set your targets, monitor your stroke rate etc. for the interval. From running I've always found it easy enough to find a rhythm when running, but maybe that's just me.

Joe09

Hi Roper, what do you think of the below?
I am finding it easy to do, is the rowing a lot harder?


level speed time
7 70rpm 1min
7 80 1min
7 90 1min

X 3 = 9 MINS

level speed time
7 70 rpm 1min
14 70 1min
7 70 1min
X 5 = 10

level speed time
7 70rpm 1min
7 80 1min
7 90 1min

X 3 = 9 mins

total 28 mins

when i first started i found hard to do, it took all my energy, but now
I find it pretty easy to do the 28mins. any suggestion on a new program

thanks[/quote]

Roper

I assume that's on a bike? It's not really interval training and if you're finding it too easy then you already have your answer. The principle is the same on a bike or on a rower. Do something extremely hard for a given period of time, take a rest, do something hard, take a rest- repeat. Keep your rest times constant and make your work times as hard as you can.

Stephanos

I did some reading on HIIT; I read I should put as much effort as I can upfront as opposed to saving it for the end. Last night, I tried a HIIT workout. I got on the cross trainer and every 30 seconds (for ten minutes) I alternated between going hammer and tongs and a much lighter pace.

I've been told you know you've done a HIIT workout properly when your legs feel like jelly. You should feel nauseous. After my workout, I was wrecked but my legs were fine. I did feel nausea and for some reason my lower lip was numb. I went home and fell asleep on the couch at 22.00. I slept soundly; I'm a notoriously bad sleeper.

Can I assume I did a HIIT workout correctly? I aim to try it once or twice a week alongside two 10km jogs. I am definitely going to try it on the football pitch too.

Joe09

hi stephanos.

i put my HIIT program up if you look back, thats what i have been doing on the cross trainer. I have never had jelly legs from it or numbness of any part of my body, but what i do get is funny looks from people i do a good bit of spinning so the HIIT were hard for the first 2 times now its easy, so i assume its time for a change of program.

Hanley

Joe09 wrote: »

hi stephanos.

i put my HIIT program up if you look back, thats what i have been doing on the cross trainer. I have never had jelly legs from it or numbness of any part of my body, but what i do get is funny looks from people i do a good bit of spinning so the HIIT were hard for the first 2 times now its easy, so i assume its time for a change of program.

HIIT should never be easy. If it's easy, you're not pushing hard enough.

Transform

agreed

Killme00

Hanley wrote: »

If it's easy, you're not pushing hard enough.

Quoted for posterity.....you durty bostard

Dusty McB

Hi

I usually do my fitness training outside, but with the old nasty weather at the moment I've decided to go to the gym instead. I was just wondering though how do people do HIIT in gyms, on treadmills/crosstrainers/rowing machines?

cheers

corkcomp

Dusty McB wrote: »

Hi

I usually do my fitness training outside, but with the old nasty weather at the moment I've decided to go to the gym instead. I was just wondering though how do people do HIIT in gyms, on treadmills/crosstrainers/rowing machines?

cheers

all of the above will work, personally i use treadmill and sometime cross trainer. the principle is the same - balls to the wall for 30 - 60 sec and recovery time double this, or a bit less if your fit. rinse and repeat .. 15 minutes should see you totally shattered

ragg

I find bike the best as you can just go for it from the off tredmill take them a while to get up to speed dtus taking the explosive start out of it. Although, running will burn more cals over all so its probably worth while doing 1 of 2 things.
Up the resistance on the bike or factor the time it takes it the treadmill to get up to speed into your interval.

Or use the rower. Actually I dont think it matters a fcuk once are busted after your interval

Dusty McB

ragg wrote: »

Or use the rower. Actually I dont think it matters a fcuk once are busted after your interval

Awesome,

cheers guys

Parsley

Roper wrote: »

One thing HIIT is good for is I find if you do it in the gym it helps with your superiority complex. It's like a badge of honour. HIGH INTENSITY MAN!

Interval training, as most people who don't resort to hyperbole like to call it, is a good tool for fat loss, but I would recommend getting a heart rate monitor or a training partner to do it with as you might be surprised at how intense the workout actually is. I've never liked doing it on the treadmill myself as I've always found that a bit dull. The rower, is better for me as you get to see your progress in metres, set your targets, monitor your stroke rate etc. for the interval. From running I've always found it easy enough to find a rhythm when running, but maybe that's just me.

I find the concept 2 to be the most unforgiving piece of training equipment around.

TommyKnocker

Joe09 wrote: »

sorry to highjack this, I was given a program and on it is 28 mins of crosstrainer HIIT.

level speed time
7 70rpm 1min
7 80 1min
7 90 1min

X 3 = 9 MINS

level speed time
7 70 rpm 1min
14 70 1min
7 70 1min
X 5 = 10

level speed time
7 70rpm 1min
7 80 1min
7 90 1min

X 3 = 9 mins

total 28 mins

when i first started i found hard to do, it took all my energy, but now
I find it pretty easy to do the 28mins. any suggestion on a new program

thanks

Hi There

Just my opinion on your HIIT session and let me say I am not expert on the subject.

Firstly I am assuming from your forum name that you are male.

Secondly can I ask about the second round of intervals in your post. Is the second work period at level 14? and is the second round 5 sets? as then the second round would last for 15 minutes and not 10, giving a total workout time of 33 minutes instead of 28.

In my gym, level 7 on the Crosstrainers would be really easy and would not pose a challange to me. I would not consider using a setting under level 10 on the CT's in my gym.

As other folks have posted, my understanding is that you should be absolutely F*cked after a HIIT session and if you are finding it easy, then you are not doing a HIIT session.

When I do intervals on the Crosstrainer I ususlly do 1 minute on 1 minute rest.

My work section would be at level 14-15 as hard as I can go each time ( I don't set rpm targets as my rpms will start to drop towards the end of the interval and the later intervals will be lower the the start as I tire) and then I would drop back to level 10 for recovery. I would usually try and do at least 10 work sets. My final rest period would be about 5 minutes and I would gradually bring my rpms down to walking level over this period, to allow my heart rate and breathing to recover some before I step off the machine.

If/When level 14-15 gets to feel less challenging, then I will increase this to push myself harder. I will also increase my resting level at this time.


Best Regards,

M

TommyKnocker

Hi There

Just wondering when doing HIIT on a Concept II rower whether you find it better to go by time or distance?

What would be a decent distance or time period for the work interval ?

I have used the C II's before but never for HIIT. I have always done a distance session for time. I started at 3K and progress up to doing 6K in around 21 minutes.

I would be interested in doing some HIIT sprints on the C II, so just looking for ideas for the length of the work period (whether distacne or time)


Best Regards,

M

corkcomp

B-Builder wrote: »

Hi There

Just wondering when doing HIIT on a Concept II rower whether you find it better to go by time or distance?

What would be a decent distance or time period for the work interval ?

I have used the C II's before but never for HIIT. I have always done a distance session for time. I started at 3K and progress up to doing 6K in around 21 minutes.

I would be interested in doing some HIIT sprints on the C II, so just looking for ideas for the length of the work period (whether distacne or time)


Best Regards,

M

anytime ive used the concept rower for HIIT, i go by time - 40 - 60 seconds on and about 10 seconds less for recovery. Im not sure it really matters what piece of equipment you use as long as the basic principle of hiit is maintained ...

Joe09

B-Builder wrote: »

Hi There

Just my opinion on your HIIT session and let me say I am not expert on the subject.

Firstly I am assuming from your forum name that you are male.

Secondly can I ask about the second round of intervals in your post. Is the second work period at level 14? and is the second round 5 sets? as then the second round would last for 15 minutes and not 10, giving a total workout time of 33 minutes instead of 28.

In my gym, level 7 on the Crosstrainers would be really easy and would not pose a challange to me. I would not consider using a setting under level 10 on the CT's in my gym.

As other folks have posted, my understanding is that you should be absolutely F*cked after a HIIT session and if you are finding it easy, then you are not doing a HIIT session.

When I do intervals on the Crosstrainer I ususlly do 1 minute on 1 minute rest.

My work section would be at level 14-15 as hard as I can go each time ( I don't set rpm targets as my rpms will start to drop towards the end of the interval and the later intervals will be lower the the start as I tire) and then I would drop back to level 10 for recovery. I would usually try and do at least 10 work sets. My final rest period would be about 5 minutes and I would gradually bring my rpms down to walking level over this period, to allow my heart rate and breathing to recover some before I step off the machine.

If/When level 14-15 gets to feel less challenging, then I will increase this to push myself harder. I will also increase my resting level at this time.


Best Regards,

M

Hi there

I am a girl by the way. the 2nd set in program is

1 min @ level 7 speed 70
1 min @ level 14 speed 70
repeat alternatively for 10 mins

I would think from looking at my program for the HIITs that level 7 speed 70rmp is the rest period. Will have a chat with the instructor who gave it to me and ask for a new one. this program was part of a circuit class. 30 mins circuits, 28 mins HIITS. so i would think that it was to include all levels of fitness.

d'Oracle

B-Builder wrote: »

Hi There

Just wondering when doing HIIT on a Concept II rower whether you find it better to go by time or distance?

What would be a decent distance or time period for the work interval ?

I have used the C II's before but never for HIIT. I have always done a distance session for time. I started at 3K and progress up to doing 6K in around 21 minutes.

I would be interested in doing some HIIT sprints on the C II, so just looking for ideas for the length of the work period (whether distacne or time)


Best Regards,

M

Either or.

I have done time intervals of 30sec (go) to 1:30 (rest), and tabatas.
They both left me dizzy.

You could also test your 250m time and try to beat it. If you are honest with yourself, this could be murder.

Even 500mx3 or 4 with a full rest. Not strictly HIIT but if you are putting max effort in, who gives a fudge? I'm give this a try soon.

Killme00

B-Builder wrote: »

Hi There

Just wondering when doing HIIT on a Concept II rower whether you find it better to go by time or distance?

What would be a decent distance or time period for the work interval ?

I have used the C II's before but never for HIIT. I have always done a distance session for time. I started at 3K and progress up to doing 6K in around 21 minutes.

I would be interested in doing some HIIT sprints on the C II, so just looking for ideas for the length of the work period (whether distacne or time)


Best Regards,

M

Both work very well. At the moment i do 150m*10 with 45 seconds rest between intervals, take a five minute rest and then repeat. Once i am more consistent timewise (29s per interval) i will reduce the rest to 40s/35s and then 30 seconds. Once i reach 30 seconds rest with consistent times i am going to push the distance to 200m and back up 45seconds rest.

All in all this takes me 30mins in total of which only 10mins is work, the rest is rest/recovery. I do it a few times a week in work but never on the same day as a planned evening conditioning session on the prowler.

The best piece of advice i have gotten on the rower is to use between level 5 and 7 and never go as high as 10 because you would use your arms to pull too much and ruin your technique.

TommyKnocker

Hi All

Thanks for the feed back on thr rower HIIT. Much appreciated.


Best Regards,

M

TommyKnocker

Joe09 wrote: »

Hi there

I am a girl by the way. the 2nd set in program is

1 min @ level 7 speed 70
1 min @ level 14 speed 70
repeat alternatively for 10 mins

I would think from looking at my program for the HIITs that level 7 speed 70rmp is the rest period. Will have a chat with the instructor who gave it to me and ask for a new one. this program was part of a circuit class. 30 mins circuits, 28 mins HIITS. so i would think that it was to include all levels of fitness.

Hi There

Apologies for the gender mixup

The second section is pretty strange. I find the jump from level 10 to level 14 to be fairly big and it seems strange that only in section 2 is their a big jump is resistance and the other sections step up the RPM's.

You could just change your Cross training session around by finding a level you find challanging and going hell for leather for 30 secs to 1 minute. Then recover and repeat a total of around 20 minutes all in (work and rest periods). Or you could move onto a rower or the threadmill for a complete change. I like the rower as you use upper and lower body, same as the crosstrainer.


Best Regards,

M

Joe09

I will give that a go, sounds better than what i am doing. cheers for the advice.

mcnewberson

Joe09 wrote: »

I will give that a go, sounds better than what i am doing. cheers for the advice.

What about some examples of HIIT on treadmills? does anyone go for specific Time periods or is it distance?