HIIT Workouts

GampDub

Hey,

I've been doing a lot of HIIT workouts over the last few months and really finding great benefit from it. Problem is I'm running out of ideas for HIIT workouts to do in the gym and most website seem to carry the same or similar HIIT workouts!

I was hoping some of you could share some of your HIIT workouts or ideas here and compile a list of workouts to use when in the gym.

All idea welcome for all machines (rower, treadmill, cross trainer) and all abilities!

Thanks

Hanley

GampDub wrote: »

Hey,

I've been doing a lot of HIIT workouts over the last few months and really finding great benefit from it. Problem is I'm running out of ideas for HIIT workouts to do in the gym and most website seem to carry the same or similar HIIT workouts!

I was hoping some of you could share some of your HIIT workouts or ideas here and compile a list of workouts to use when in the gym.

All idea welcome for all machines (rower, treadmill, cross trainer) and all abilities!

Thanks

Weight/circuit type based as well or just traditional cardio??

I'm starting to build up a pretty good stock of 8-15 minute HIIT style workblocks which I'm using in my bootcamp so will share some of them later if you're interested.

GampDub

I would mostly do Cardio based but would be glad of any HIIT workouts you are willing to share!

Thanks

Hanley

GampDub wrote: »

I would mostly do Cardio based but would be glad of any HIIT workouts you are willing to share!

Thanks

I don't really like intervals on treadmills cos I think it's too hard to have the change of pace needed, but here's a few options for rowing:

Rower:
A) 30 seconds on, 30 seconds off x10 - record max distance and try to beat it

150m, 30 or 45 or 60 second recovery x10 (recovery depends on fitness)

C) 150m w/ 30 second recovery x10, 3 minute break, 150m w/ 45 second recovery x10, 5 minute break, 150m w/ 60 second recovery (yes that's all one workout - 30 intervals)

D) 500m x3 w/ 90 seconds recovery between effort (try to finish as fast as possible - ie start you stop watch at the start, stop it at the end, record total time, don't compromise rest to finish sooner - do the 500s as fast as possible instead)

E) 200m-400m-600m-800m-1,000m-800m-600m-400m-200m w/ 2min recovery between each effort

kevpants

Hanley wrote: »

D) 500m x3 w/ 90 seconds recovery between effort (try to finish as fast as possible - ie start you stop watch at the start, stop it at the end, record total time, don't compromise rest to finish sooner - do the 500s as fast as possible instead)

<shudder>

The memories.

GampDub

Hanley wrote: »

I don't really like intervals on treadmills cos I think it's too hard to have the change of pace needed, but here's a few options for rowing:

Agree with you on the treadmill but as I also play football I find the running/sprinting really benefits me the most!

What I tend to do is jump off to the sides and use this as my rest while dropping the speed then allow 5-10 seconds of my rest period to get the speed back up! Bit of a pain but its worth it.

Love doing intervals for 12-15 mins on the treadmill and watching the poor soul beside me who have been plodding away for 30-40 mins and barely breaking sweat! Would love to shake them and introduce them to the wonders/horrors (delete as appropiate) of intervals but each to there own I suppose...

frag420

Hey,

sorry to hijack thread................

If someone were to start HIIT three eves a week how long before they see some results? I know it is an odd question but if the diet was reasonably good and the other eves were in the gym doing some light cardio and resistant weights??

Oh and if anyone is interested in joining me I hope to start next week and any comapany would be welcome. I have a thread about it. I will be in Herbert park donnybrook.

cheers

frAg

frag420

anyone?

frag420

OK so I tried this out in the gym last night (damn weather) as figured out how to work the threadmill for intervals.

I did 5 mins warm up and alternated between 45 sec fast running (13 kmh) and 60 sec walk/jog (7.5kmh) and repeated 10 times.

Felt fine afterwards. Def noticed the calorie numbers on the threadmill shooting up at a faster rate although I take these numbers with a pinch of salt. I guess it shows that you burn calories quickers using this method.

My only worry is that I was not exhausted afterwards as I have been led to believe that one should feel exhausted after a HIIT workout. I def sweated a lot and was tired but not wrecked!! Perhaps I should up the running speed to 15kmh for one min and do a 90 sec walk/jog.

Has anyone any advice??

frAg

Hanley

If you're not tired after HIIT, ur doin'g it rong

gosuckonalemon

frag420 wrote: »

OK so I tried this out in the gym last night (damn weather) as figured out how to work the threadmill for intervals.

I did 5 mins warm up and alternated between 45 sec fast running (13 kmh) and 60 sec walk/jog (7.5kmh) and repeated 10 times.

Felt fine afterwards. Def noticed the calorie numbers on the threadmill shooting up at a faster rate although I take these numbers with a pinch of salt. I guess it shows that you burn calories quickers using this method.

My only worry is that I was not exhausted afterwards as I have been led to believe that one should feel exhausted after a HIIT workout. I def sweated a lot and was tired but not wrecked!! Perhaps I should up the running speed to 15kmh for one min and do a 90 sec walk/jog.

Has anyone any advice??

frAg

You are meant to run as fast as you possibly can.

Is 13kmh really the fastest you can reach?

You would need to be doing 18-20kmh to see results.

Also your run time should be longer than your rest. e.g. One minute fast, 30 seconds rest.

Do that 10-15 times times and see how you feel.

If I'm doing a threadmill HIIT I will do that for 20 minutes and feel like puking and totally wrecked after it.

frag420

Hey ,

Thanks for the prompt reply. Your way makes more sense but anywhere I have looked it has said that I need double the rest time as the high intensity time. http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/

I do intend to up speed but I wanted to get used to running a bit faster on the treadmill first.

frAg

Clearlier

frag420 wrote: »

Hey ,

Thanks for the prompt reply. Your way makes more sense but anywhere I have looked it has said that I need double the rest time as the high intensity time. http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/

I do intend to up speed but I wanted to get used to running a bit faster on the treadmill first.

frAg

My bias is more towards peak performance than general health and fitness so take my thoughts with as big a pinch of salt as you like.

Your rest time is dependent upon where you are in your training cycle and what your goals are. Unsurprisingly the more you do intervals/HIIT training the better you get at it. So, you should start with a relatively large amount of rest between intervals, an increase in fitness can be measured by the quicker recovery period between intervals as well as doing them faster.

If you're at the stage where 13kmh is the fastest you're going at you probably need to first of all develop the skill of being able to run faster before you worry about getting fitter. 13kmh is 100metres in 27.7 seconds which with your description of a lack of fatigue suggests to me that you're capable of going a good deal faster.

Try upping the pace over the next few sessions that you do (make sure you wear that thing that does the emergency stop on the treadmill in case you fall). The more you practice running at faster speeds the easier it'll feel. Just to open your eyes a little to what's possible 20kmh which is the max on many treadmills is slower than the marathon pace of quite a few elite runners. You're biggest initial challenge is likely to be biomechanical not physical. Try bringing the pace up to a new level, holding it there for 10 seconds and then bringing it back down again staying on the treadmill rather than jumping to the side. Develop your speed at your own pace - there's no point in getting too far out of your comfort zone - at this point it's more about skill development.

Once you're brought your speed up then you can move your focus to developing your VO2 max fitness through HIIT workouts such as the ones that Hanley outlined.

frag420

I intend to increase my speed to 16kmr+ this eve and see how I go. I will stick with the 45 on, 1 min of for tonite and see how I feel for 20 mins if I can manage that long ha ha

I appreciate what your saying about being slow and I know I could prob do 100m in 15 seconds full out if I put my mind to it but this is not practical in the gym. I hoped to get into the park this week to do it but the weather put the kibosh on that!!

I will post again tomorrow about how I get on this eve.

cheers

frAg

Orando Broom

I'd be of the opinion that HIIT can only really be done on Terra Firma. I think the best way to do HIIT is around a football field.

Doing HIIT on a treadmill is nigh on impossible because of the lag time in building up and down to a desired speed. I think you spend too much time and expend too much energy in the phases between high intensity and rest. For me, a HIIT workout should have an element of explosiveness about it.

That is only my inexpert opinion so you can take what you want from the statements above. Perhaps some of the more seasoned experts here might choose to pick this post apart.

frag420

I appreciate what your saying. What I tried to do on the treadmill was a 45 second sprint interval whereby in reality it would prob be a solid 35 second sprint alloowing for build up/lag.

I am considering putting feet on the edges until the speed is about halfway between my slow interval (6-7k) and my fast one which is about 17-19k. If i jump back on about the 13-14k mark would that have an effect as it would take only a few seconds to get up to my sprint. I think the limit of the treadmill is 20k.

I dont want to waste my time doing this if I am not getting any result due to it being done on a treadmill.

cheers

Edit: Just thought of something.....................if I were to say keep my sprint at a manageable pace (15kmh) for the purpose of using the treadmill but increase the incline by 3-5% would that have the same benefit as running full tilt which is not always possible on the trewadmill?

frAg

frag420

ok so I tried it last night in the gym. I did 5 min warms up, 45 secs fast @ 15 kmh followed by 1 min slow @ 6.5 kmh. I had a 1% incline to make up for the lack of full speed on treadmill.

I lasted about 8 reps before having to stop. Was knackered. I presume this is good??

I got home and ate a big feed(3 sirloin steak burgers, peas, beans) and woke up this morning famished so I presume that my body was working away after I slep as dont usually wake up hungry.

Has anyone any input or advice?
cheers

frAg

concisemum

We do a HIIT circuit a couple of times a week at home. No expensive equipment needed just a mat and a timer. We try to do explosive, power and speed circuits by doing lots of jumps and squats, burpees pushups etc. Search around on youtube I particularly like bodyrockers for ideas. Check out <snip> info on living healthy and staying strong. Good luck with that!

g'em

concisemum please stop advertising your husband's website. Cheers

Tigger

i like weights so i do barbell complexes straight onto a runniong treadmill back to complexes

only rest from the treadmill is the barbell comples only rest from the complex is the treadmill

i don't time it, i run till i'd rather be doing the complex and i cycle the complex till i'd rather be running

complex is 5 reps
barbell pressup
deadlift
bent row
snatch/reverse curl
shoulderpress/push press
front squat
repeat

seems to work