HIIT Training - WOW!!
 

I consider myself a fit person. I have been running about 2 miles a day which is enough aerobic activity for me, atleast I thought. This year I want to build a cut body. I started doing HIIT (high intensity interval training) on Jan 1 and it annihilated me. I heard it was much better for fat burning and preserving muscles, according to the 100 sites I've read on the subject. Its insane how much it wears down your body. I ran for half a lap around the track (1/8 of a mile) and walked the other half (1/8 of a mile). Since I just started this type of workout, it hit me like a train. I think I lasted about 5 laps before I stopped. Anyway, I was wondering what your HIIT regimen is? What your thoughts are on HIIT? What progress you've made using HIIT training?

Could you post a link and/or and article describing HIIT training a bit more thoroughly (or the specific methodology you're implementing)? Sounds like something I'd be interested in learning more about.

I know when I do circuit training 2/3 times a month, I'm wiped out!

So I sprint 200m, walk 200m, etc? And keep going?

As with all exercises, when your body first encounters it, you'll have difficulty. But after a while, your body will adapt.

As for me, I try not to do too much cardio, because I seem to lose weight very easily.

HIIT is fantastic and I've used it for about a year now. However, I do it to build up stamina and endurance. It really does wear you out though, especially wind sprints.

On the days I don't weight train I'll do five miles. I walk the first mile, run the second, walk the third, run the forth, and walk the fifth. On the days I do weight train, I will immedeately follow the session with a one mile wind sprint. I also do HIIT with shadow boxing.

For anyone who isn't sure, a wind sprint is where one sprints for 20-30 seconds, jogs for 20-30 seconds and repeats the two. It is extremely exhuasting.

The great thing about HIIT is that you not only preserve muscle, increase your endurance and build explosive strength, you continue to burn calories long after you've finished.

As for progress through using it, I've never seen better results all around from any other cardiovascular excercise. Its really strengthened my ankles too which is a good thing for me since I've rolled them so many times.

HIIT is good stuff. I believe it's the key to building a lean muscular body. Distance running is brutal on your body and there's a reason why long distance runners almost all look the same way... thin. Their bodies are cannabalized by the energy needs of running such maddeningly long distances.

I plan to get back to doing cardio, and I will definitely go back to do HIIT style training. It definitely kicks your ass. Think of HIIT in regards to sports. It would be like playing a full-court basketball game or a soccer game, where you have to run almost constantly, but you have to toss in sprint-like bursts of speed to be successful. It is extremely demanding on your system and uses unbelievable amounts of energy from your body. It also is extremely beneficial to your cardiovascular system as it forces you to work at your limits.

I usually did my HIIT on a bike as my knees just don't enjoy running too much, but I'm definitely going to have to get back to running some in order to build up the lung and heart capacity to where I want them.

For the one who asked for more info, here are plenty of articles: http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT

And then it is time to change, or else the effect will be minimum. Just remember, never let your body get used to any exercise, you have to be creative.

You should, cardio is very important.

I never tried HIIT to be honest, I only have 6,4% body fat in me. But have seen others doing it, and it seems a good way of training for those who want to burn fat.

I get enough cardio through my job. I didn't say I don't do any at all.

Job cardio, the best cardio of all.

Actually most exercise regiments you'll see are cardio biased. Especially with running.

The HIIT workout that I use is a six week schedule. It starts out with thirty seconds of sprinting then thirty seconds jogging and so on for 4 minutes. Sounds easy, but it's not. Then every other workout you add a minute. I'm supposed to do this schedule once every three months but I have been slacking. Getting back into my work out schedule is part of my new year's resolutions but since it is winter I don't know if I'll be doing the HIIT thing right away (I like to do it outside and it's very very cold outside).

HIIT is great cardio, but by doing it for six weeks every couple months and doing long distance running for the rest of the time, I think I optimize the workout. Then of course I (am supposed to) do weight training all the time.

You should try an interval spin class. those are really great. A heart rate monitor also helps you target certain levels - both high and low. Many people never allow their body to drop low enough and don't learn how to control their breathing. A good spin instructor can really help with that.

It's also good to build an aerobic base and mix in the HIIT stuff. Base building in the begining is really important. Then, spend 20% of your time in your high zones.

I do HIIT on the bike after weight training. I try and do this about 4 - 5 times a week. I find it really does give me the best results. The last week I have been doing regular cardio and have not found it as satisfying. HIIT is definitely the way to go. 15 minutes of HIIT feels like it does so much more than a 15 minute all out sprint on a bike... Especially since I don't want to eat away at my muscle, I just want to lose a bit of fat.

I have tried it but never stayed with it long enough to see the results. It is brutal. Total exhaustion in minutes instead of an hour or so.

My preferred HIIT is trail riding on my mountain bike. Hills, dips, slow sections, fast sections, etc all combine to an inherently variable high-intensity form of energy systems work, and it happens to be a whole lot of fun too.

Just wish it wasn't so bloody cold right now so I could get out and do it here and there =P

This is actually why i prefer this to long distance running. I have the attention span of a 3 year old, so if it can't be done fast, i'm not interested :D

I've been doing HIIT for a while now, I use almost every machine, I like to switch them out. Because of using HIIT, I can now do normal 'cardio' indefinitely.

I would like to start running... but I don't want to get hit by a car. In Charlotte, if you are not in a car, and are anywhere near the road a car will hit you.

I keep it really simple: sprint 30sec, jog 30 sec. The first week I did this for 4 minutes, and increase 1 minute every week.

I feel like I am a slow sprinter though, I have to force myself to sprint "hard" and keep it up. I gotta get back on track with HIIT, I've been too busy.

I've been doing this for years, mostly on a treadmill.

3 min warmup, then 1 minute at 11.5mph, 1 minute at 6mph, repeating for 15 mins, then a 3 minute cooldown.

Is so much more fun than jogging for an hour :)

Busted up my knee last month, so doing the same on a stationary bike now. Kinda happy to be on the bike, since my body isn't used to it, so makes it much harder again.