HIIT Workout page

[10climbe]

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.

[musajen]

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).

[Licarrit]

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.

[primal_jessjane]

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?

[rphlslv]

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.

[kuno1chi]

musajen,


What are "Burpies"?

They sound like fun ;-)

[primal_jessjane]

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?

[kuno1chi]

Thanks, Jess!

They sound like even MORE fun now...I'm going to add those in.

[rphlslv]

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


It stands for Branch Chain Amino Acids. It'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.