ok gonna clear a few things up in general, all the advice in here is very nice and I understand what your going through except I was 100 lbs overweight instead of 70 now im only 20 hehe ><
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23 minute:
60% - 2 minutes
90%- 1 minute
60% - 1 minute
90% - 1 minute Repeat
Minute 18 - 90%
Minute 19 - 100%
Next 3 minutes - 60%
Do your Ab routine or nothing after the 23 minute.
12 minute:
60% - 2 minutes
100% - 1 minute
60% - 1 minute
100% - 1 minute Repeat
Minute 8 - 100%
Minute 9 - 100%
Cool down for the next 2 minutes at 60%.
Do this before lifting weights if you're on a fatloss program.
The 60% is your rest, you don't stop switching like that until your HIIT routine is over.
HIIT is cardio, the only muscle you're bothering with is your heart. Which means run, jumprope, bike or use the elliptical machine, just as long as you can get your heart pumping to those effort ratios. Break your other muscle groups up into different days and work them until they're dead, I think I lift 3 days out of the week and do HIIT every day, 12 minute HIIT on the lifting days.
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Phlaenx summed up HIIT very well, however, alot of people who are just starting cant keep up HIIT in 1 minute intervals, so, if you have to you can do it in 30 second intervals to start for example
10 - 15 seconds at 90-100%
15 - 20 seconds at 60%
10 - 15 seconds at 90%
15 - 20 seconds at 60%
and so on
about 3 minutes before you finish just go all out for about 20 seconds, you should be about to collapse dead if you did it right or maybe its just im still out of shape hehe, this works just as well as a 1 minute HIIT interval since the goal of HIIT is to raise your heart rate extremely high for a set period of time then raise it again and so on.
Quote:
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so after 23min. it's weight time - am i suppose to work all my target muscle groups during this time period (i don't work out everyday so i like to hit all the magor muscle groups during my workout). or is HIIT meant to do only a couple of muslce groups a day?
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Most people consider HIIT to be a weight lifting exercise mainly because it is so intense, its not like cardio where you can walk easily after, HIIT will make you feel like you just lifted heavy on whatever exercise your performing it with.
Most people do 1 Day HIIT 4 Days lift to bulk
and for cutting lifting burns good calories so 3 days a week is good and personally, to lose weight well performed cardio is better however, HIIT works well as long as it doesnt hinder your progress the next day lifting weights or at football practice.
Also, Can you post what your eatting each day? You seem to be rather young, until about 20 personally your BMR doesnt show how many calories you need because your still growing (slowly) and a massive shortage of calories could be bad.
Also, Football training tends to be very tough, even if your dieting I advise you get near 2500 - 3000 calories in a day just to stay alive, its just to hard to keep up running on 1500 calories like most people think dieting should work.
Overall the key to dieting is eatting right, eatting pretty high in calories to keep you alive for football etc, and staying dedicated.
The road of dieting isnt fun, but the results are well worth it.
cardio + weights + dieting = results
simple as that
if need any more advice alot of people in this forum to help I was just picking up the loose ends that I noticed hehe