Can someone recommend me a HIIT workout for off days.

randomguy88 · 13-01-2010 10:25PM #1

Hey, I do heavy weight training four times a week, two upper body days, two lower body days, all heavy compund movements. I currently weigh 88kg. Aiming for over 90kg within 3 weeks. I am steadily gaining weight but, as is inevitable, a bit of fat is packing on too. Can anyone recommend me a cardio workout to do at the weekends, seeing as I usually have saturday and sunday off, and tend to be on the beer on saturday. I never eat properly the day after a night out, but I think if I could sweat it all out with some cardio I'd get back on track. What's the best kind of fat burning cardio I should do? I'm guessing it's some kind of intervals, I just don't really know how what to do, or for how long.

trapsagenius · 13-01-2010 10:33PM

Well i'm not an expert but i've always thought going for a run of 5-6 kms at a rate which will leave you fairly tired at the end is a good fat burning exercise.I do this every 2 or 3 weeks.

cardio,shoot me · 13-01-2010 10:36PM

why would you wanna kill yourself with HIIT on your rest days?

d'Oracle · 13-01-2010 11:40PM

Dude, why dont you just get to 90kg and then worry about shedding the fat?

randomguy88 · 14-01-2010 12:06AM

To the above two posts
- Because after a night out on the beer I feel like a fat bastard and always want to do some cardio, before going back to eating like a horse again. Also, seeing as Monday is upper body day, I don't think doing some running or cycling the day before would have a negative affect, would it? Also, I actually think the cardio will help me gain weight, because It's a reason to get out of bed in the morning, making it easier to get at least 6 meals in before night, and I always eat more if I'v done some exercise that day, rather than just sat around.

digme · 14-01-2010 02:41AM

Since nobody answered your question,which mind you is common around here,I'll help you out.

Jog for 1km to warmup.
sprint 30 seconds 13kmph
jog 60 seconds. 9kmph
repeat 6-8 times (beginner)
cool down jog 1km

Whole workout should take about 15 minutes.

Butty · 14-01-2010 03:04AM

digme wrote: »

Since nobody answered your question,which mind you is common around here,I'll help you out.

Jog for 1km to warmup.
sprint 30 seconds 13kmph
jog 60 seconds. 9kmph
repeat 6-8 times (beginner)
cool down jog 1km

Whole workout should take about 15 minutes.

Not sure 13kmph is enough for that routine to be considered HIIT to be honest. My old routine was as follows:

Warmup - slow jog 4-5 mins
Sprint 45 secs - 17kmph
Jog 45 sec 8kmph (got this down to 30 sec jog)
Repeat 10 times
Slow jog to warm down

Whole thing takes ~ 20 mins and you're pretty spent after it.

In saying that, I would recommend doing HIIT outdoors if possible. There you can sprint all out for 30 / 45 seconds whereas the threadmill restricts you somewhat and you're more likely to be cautious about going at a quick pace on the threadmill...

digme · 14-01-2010 03:31AM

Butty wrote: »

Not sure 13kmph is enough for that routine to be considered HIIT to be honest. My old routine was as follows:

Warmup - slow jog 4-5 mins
Sprint 45 secs - 17kmph
Jog 45 sec 8kmph (got this down to 30 sec jog)
Repeat 10 times
Slow jog to warm down

Whole thing takes ~ 20 mins and you're pretty spent after it.

In saying that, I would recommend doing HIIT outdoors if possible. There you can sprint all out for 30 / 45 seconds whereas the threadmill restricts you somewhat and you're more likely to be cautious about going at a quick pace on the threadmill...

You give your workout to a beginner and he will die.
I prefer treadmill workouts for hiit myself,each to their own.

heno86 · 14-01-2010 03:49AM

randomguy88 wrote: »

Hey, I do heavy weight training four times a week, two upper body days, two lower body days, all heavy compund movements. I currently weigh 88kg. Aiming for over 90kg within 3 weeks. I am steadily gaining weight but, as is inevitable, a bit of fat is packing on too. Can anyone recommend me a cardio workout to do at the weekends, seeing as I usually have saturday and sunday off, and tend to be on the beer on saturday. I never eat properly the day after a night out, but I think if I could sweat it all out with some cardio I'd get back on track. What's the best kind of fat burning cardio I should do? I'm guessing it's some kind of intervals, I just don't really know how what to do, or for how long.

personally mate if i was purely interested in mass gains the only cardio i would do would be of very low intensity, moderate at best. high intensity cardio will also drain your body's recuperative abilities making mass gain tougher, the day after drinking i just go do some light cardio drink lots of water and use the steam room to flush out the system of toxins

Butty · 14-01-2010 06:10AM

digme wrote: »

You give your workout to a beginner and he will die.
I prefer treadmill workouts for hiit myself,each to their own.

Apologies I didn't realise the OP was a beginner though I don't see it mentioned anywhere either. As you say, each to their own but I reckon that it's quite difficult to get true HIIT on a threadmill...

Transform · 14-01-2010 09:49AM

you do not need straight cardio for it to be HITT

How about 7 rounds of 7 burpees and 7 pull ups - that would kick most peoples ass. Under 5mins is about right

celestial · 14-01-2010 11:24AM

If you want HIIT on a cardio machine, use either a rower or a crosstrainer - a treadmill isn't great as it takes too long to get it up to speed and back down again.

You don't need cardio machines anyway, if you want to do some real HIIT here's one I often do and really love (note how hard your heart is beating about 90 seconds in)

15 push-ups
12 dumbbell thrusters with a weight you can manage ok for 10 reps

Repeat x 5 for time or just for rounds

kaawaazoo · 14-01-2010 02:47PM

Hi,

I have tried a few different variations of HIIT programmes... what I suggest you try is a take a really basic principle of 30 seconds on, 30 seconds off, on any machine (treadmill / rower / bike / c-trainer) for 10 sets. Then 30 seconds on 1 minute off for 5 sets.

The key thing is that once you are in your 'work 30', that you go flat out. I find this workout on a rower is the best HIIT training I have ever done. And it is all done in under 20 minutes. Try it on a rower and post how you got on.

Once you do a few sessions on a rower, try it on a bike or a treadmill. Maybe I am way off but it really works for me.

d'Oracle · 14-01-2010 03:03PM

OP.

If there is a football pitch near you you could go there, sprint byline to byline, then jog back.

Repeat 6 or 8 times.

You aren't an idiot, so you know to warm up, but IMO jogging alone is a ****e warm up for sprinting.
I also subscribe to the point of view that the treadmill is a poor tool for training at high intensity. Mainly cos it doesn't allow you proper control of output.
Each to their own, but if I want to keep pushing myself, I don't want that to be up to some silly motor control system.

Can someone recommend me a HIIT workout for off days.

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