After reading this thread, I have started doing it on the treadmill - er ... interval training that is. If you can't beat them join them

No incline. Five minutes warm up walking and then jogging.

20 seconds sprint at 12 mph

1 minute or so walking at around 3.6 mph.
1 minute or so gentle jogging at around 6.6 mph
20 secs sprinting at 12 mph

x 10 then a short cool down, and static stretches.

I don't find that it makes me sick or dizzy, but I have been running outside for 10 months with the dog (tied to Wolfy is pretty intense). It does knock my heart rate way up - over 160 bpm into 'peak high', and holds pretty high between sprints. I guess that it works my CV system better than ordinary continuous running at 7 - 8 mph, so yes, I like it, I might even try and maintain a practice of it.

I do find it a little difficult slowing down on the treadmill from that 12 mph down to 3.8, so when I say 20 seconds, I mean that I start trying to hit the slow down button after 20 seconds sprinting - I can see people ducking out of the way! Good job I have that e-stop chord attached

Question:

Do you do this type of HIIT only once a day? Basic format being:

Warm up-Dynamic stretches (lunges, walking kicks, side bends, toe touches)
Warm up-5 mins walk to brisk walk
10-20 secs-Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
5 min cool down
Post workout Static Stretches


And will it replace what most people do, such as cardio on the treadmill for what? 30 - 1 hour? In other words, what does one HIIT session equal to in walking distance and time?

Can you do HIIT more than once a day? Say once in the morning and once in the evening? Will that give you better results or is one session all that you need?

What is your total time? I thought HIIT was not supposed to be more than 20 minutes...

It depends.

There is no set or fixed time for an " optimal " HIIT session. Actually, if you include a proper warm-up and cool down period, it can be short as 15 minutes, 20 minutes, 30 minutes or even as long as 35+ minutes. It really depends on what energy system you're training ( which will have an impact on how long and intense your work & rest intervals are ), the number of work/rest sets you do, what your current fitness level is etc. etc.

In other words, there is no one HIIT protocol that fits all...you have to tailor your HIIT interval protocols to your specific training goals and current fitness level/capabilities.

HIIT is very taxing on the Central Nervous system and it should only be done 2-3 times per week, MAX.

Also, HIIT is supposed to boost the metabolism for 24 to 48 hours after your session where as once you are done with steady cardio, the calorie burning stops. I have not seen nor heard of a way in which you would compare it in equal terms to walking or steady state cardio, I don't think it could be possible due to the work required, but of course I am no expert either.

I did this type of workout today for the first time. I did it in the intervals as described in the original post. OMG I thought I was going to die lol! I don't know the exact speeds because I opted to do it on the track instead of treadmills because I figured it would be easier then adjusting the speed on the treadmil a million times. Now I am fairly good at running already I can do 5 miles in around 40 minutes pretty comfortably. But THIS was hard lol... And it was a nice change of pace.

Good job Tina. I prefer to do my HIIT on the track too, when I do it.

Congrats, that is wonderful Tina. I will throw in a third vote for the track as well, my favorite spot to do it.

Thanks you guys!

Does anyone know (roughly) how many calories you will burn doing HIIT?

It all depends on your weight, how long you do it, and the intensity. I do it for 30 minutes, including warmup and cooldown, and burn about 450 calories. But I'm 237 lbs.

If you have injuries or have never done HIIT or even interval training, don't start with HIIT though. Get your general health in good shape first.

Exactly, well put Tom.

wow!!!! this sounds great. i think i'm gonna try it out for myself! wish me luck! my workout now only really includes walks and martial arts. i need something new. i do some work with a medecine ball, too.

Good Luck!

is swimming a good for HIIT?