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  • HIIT Workout



    I had a quick question about HIIT workouts. I read Mark's post on primal exercise, and was just wondering the basic format of a HIIT workout. I would like to start incorporating them into my weekly plan, but I'm not totally sure as how they are set up.


  • #2
    1



    The great thing about HIIT is that it's flexibile. The tabata sprints Mark talks about ARE HIIT. You can also use HIIT with strength training moves by picking out a variety of strength exercises, doing 5-10 reps of each exercise right in a row without a break in between. You break after you've gone through one round or circuit. Then you repeat.


    It might look like this:


    Kettlebell Swings (10 reps)

    Squats (10 reps)

    Burpies (5 reps)

    Push-ups (10 reps)

    Sit-ups (10 reps)

    Rest (1 min)


    Repeat until you're wiped (probably around 5 sets).

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    • #3
      1



      My treadmill cardio HIIT looks like this:


      3mph x 12% incline 2:00(active rest phase -ARP)

      3mph x 20% incline 1:00

      ARP

      3mph x 24%incline 1:00

      ARP

      3mph x 28% incline 1:00

      ARP

      3mph x 30% incline 1:00


      My knees suck so sprinting really doesn't work for me. This takes no time and I am spent afterwards.

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      • #4
        1



        Do you guys only do HIIT once a week? I was doing it up to three or four times a week, especially when I was following the Crossfit WOD...I mean, wouldn't you consider the WOD a HIIT?

        On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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        • #5
          1



          I can handle HIIT 5 times a week lately. Maybe its the BACC's I'm supplementing on, or my body just accustomed to it. I go to a track nearby my house and sprint half of it, and walk half (I don't count how many seconds). I do ten reps which equals to a mile and roughly 15 minutes. Absolutely a great feeling afterward.

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          • #6
            1



            musajen,


            What are "Burpies"?

            They sound like fun ;-)

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            • #7
              1



              What is BACC?


              Burpees are when you jump down or walk to a push-up, then jump back up or walk back up, depending on your level.


              Do you think too many HIIT workouts can harbor your strength building though? Not enough recovery time?

              On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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              • #8
                1



                Thanks, Jess!

                They sound like even MORE fun now...I&#39;m going to add those in.

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                • #9
                  1



                  Jess, I meant BCAA&#39;s (sorry, must be the low carbs ;])


                  It stands for Branch Chain Amino Acids. It&#39;s been working very well in terms of recovery and energy pre- and post-workout. Supposedly it also boosts fat metabolism by "tricking" your body into burning fat for fuel rather than muscle or carbs.

                  .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
                  ><((((> .`.><((((>.`.><((((>.`.><(( ((>

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