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re: Anyone got a good simple HIIT routine?
Posted on 1/6/16 at 1:25 pm to Tiger Ryno
Posted on 1/6/16 at 1:25 pm to Tiger Ryno
Download the HIITTimer app.
1
Posted on 1/6/16 at 1:52 pm to ZZTIGERS
Do a set of 15 box jumps and 20 pushups in between every set of whatver lifting routine youre doing. Only rest 30 secs after that. I think alot of people rest way too long in between sets anyway. You can stack sets on top of each other and only take short breaks.
Example, if youre working chest - Drop sets
Incline Dumbbell Press - Heavy weight (6-8 reps of whatever you will do as a typical last set) then rack it. Drop weight by about 15 lbs and do another set with no break (6-8 reps) and rack it. Drop down to about 30 lb dumbbells and do a burnout set of incline flys, rack it. Walk to box stand and do pushups to failure, then do 15 box jumps. Rest 30 secs to 1 min at most, and repeat 4 times. You are keeping your heartrate up, getting alot of volume on your chest and you are still focusing on strength by lifting heavy. Take this approach and apply it to other exercises like weighted dip dropsets.
TLDR - If you want a hybrid type anaerobic workout, then double or triple your typical tempo, and add dropsets in for volume and to fatigue the muscle to its maximum potential and incorporate that with some type of explosive move in between sets. It can cut your typical routine down to half the time. I can do chest/tricep routine in about 30 mins and burn more calories than someone in the gym for 1.5 hrs that does a standard lifting routine followed by a boring 30 mins of treadmill or bike.
Example, if youre working chest - Drop sets
Incline Dumbbell Press - Heavy weight (6-8 reps of whatever you will do as a typical last set) then rack it. Drop weight by about 15 lbs and do another set with no break (6-8 reps) and rack it. Drop down to about 30 lb dumbbells and do a burnout set of incline flys, rack it. Walk to box stand and do pushups to failure, then do 15 box jumps. Rest 30 secs to 1 min at most, and repeat 4 times. You are keeping your heartrate up, getting alot of volume on your chest and you are still focusing on strength by lifting heavy. Take this approach and apply it to other exercises like weighted dip dropsets.
TLDR - If you want a hybrid type anaerobic workout, then double or triple your typical tempo, and add dropsets in for volume and to fatigue the muscle to its maximum potential and incorporate that with some type of explosive move in between sets. It can cut your typical routine down to half the time. I can do chest/tricep routine in about 30 mins and burn more calories than someone in the gym for 1.5 hrs that does a standard lifting routine followed by a boring 30 mins of treadmill or bike.
This post was edited on 1/6/16 at 1:54 pm
Posted on 1/6/16 at 2:08 pm to dnm3305
i love all the guys saying to sprint a quarter mile, run for 30 seconds or bike for 3 min as fast as possible, that isn't high intensity. High intensity would be an all out sprint of less than 100yards or riding a bike as fast as possible for 10-20 seconds.
Ryno the best HiiT i have found is on my airdyne bike and on the rower. I do 10 seconds hard as I can, 20 seconds normal, so a reverse tabata. I do 20-30 rounds.
Also do prowler pushes, prowler suicides, burpess, and 40 yard sprints.
thats all you need.
Ryno the best HiiT i have found is on my airdyne bike and on the rower. I do 10 seconds hard as I can, 20 seconds normal, so a reverse tabata. I do 20-30 rounds.
Also do prowler pushes, prowler suicides, burpess, and 40 yard sprints.
thats all you need.
Posted on 1/6/16 at 2:18 pm to Tiger Ryno
Insanity is my favorite, been doing it for years now.
Posted on 1/6/16 at 2:22 pm to lsu777
There are different intensity levels. "High" intensity is anything more than your standard pace.
I see the value in the 30 second type of high intensity interval, but there is also a benefit of increasing your pace and heart rate above what you can sustain for a short period of time.
For me, last night was my attempt to increase my base extended effort endurance to 20-21 MPH on the bike. Tonight is going to be an all out attack on my muscles (if it rains and I can't run) where I crank up to the highest resistance and gear and punish myself 30 seconds at a time. They are both HIIT though. One is just a higher intensity, shorter interval.
I see the value in the 30 second type of high intensity interval, but there is also a benefit of increasing your pace and heart rate above what you can sustain for a short period of time.
For me, last night was my attempt to increase my base extended effort endurance to 20-21 MPH on the bike. Tonight is going to be an all out attack on my muscles (if it rains and I can't run) where I crank up to the highest resistance and gear and punish myself 30 seconds at a time. They are both HIIT though. One is just a higher intensity, shorter interval.
Posted on 1/6/16 at 2:22 pm to lsu777
Thanks bro. I do prowler pushes about once a week and I agree they kick your arse so hard.
Today I did a spin bike and did 5 minute brisk warm up and then 15 Seconds all out sprints every minute for 20 minutes then coold down.
Today I did a spin bike and did 5 minute brisk warm up and then 15 Seconds all out sprints every minute for 20 minutes then coold down.
Posted on 1/6/16 at 2:28 pm to The Egg
quote:
orange theory is the new craze.
Lolo is a believer
Posted on 1/6/16 at 2:29 pm to Jim Rockford
She doesn't believe in vitamin D though.
Posted on 1/6/16 at 2:35 pm to Tiger Ryno
Posted on 1/6/16 at 2:39 pm to dnm3305
quote:
Do a set of 15 box jumps and 20 pushups in between every set of whatver lifting routine youre doing. Only rest 30 secs after that. I think alot of people rest way too long in between sets anyway. You can stack sets on top of each other and only take short breaks.
Yes, it amazes me at how long some people break between sets. I use this approach and get as much volume in a 30 minute lifting workout while keeping my heart rate up as some people get in an hour of gym time.
Posted on 1/6/16 at 2:42 pm to lsu777
quote:
i love all the guys saying to sprint a quarter mile, run for 30 seconds or bike for 3 min as fast as possible, that isn't high intensity. High intensity would be an all out sprint of less than 100yards or riding a bike as fast as possible for 10-20 seconds.
This is the OT, everyone here all out sprints their 50 second quarter mile repeats.
Posted on 1/6/16 at 2:44 pm to NOLALGD
quote:
This is the OT, everyone here all out sprints their 50 second quarter mile repeats.
Im not ashamed to say that if I'd attempt to sprint 400 meters.....
....my dick would explode.
Posted on 1/6/16 at 3:03 pm to Tiger Ryno
Literally can't get any simpler than 1 minute at a fast run(fast as you can handle a full minute of) and 30 seconds walking. Over time, try to increase that speed.
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