HIIT- which is best?

Answered on August 19, 2014
Created April 25, 2011 at 8:46 AM

When I do HIIT (on the treadmill) I normally do a 2 min warm up walking (3.0), 30 secs up (~9.0-9.5), 90 secs down (3.0) x4-5 rounds. For fat loss, is it best to do hard (at least 9.5) for 30 secs or should I slow it down and do a minute up (~8.5) and a minute down (3.0)? Any other suggestions for optimal and fast fat loss? Thank you!



on April 25, 2011
at 10:28 AM

I don't know what any of that means except HIIT. I go outside and sprint until I'm out of breath and jog in between sprints.....I do about 8-10 sets and feel like a dead man walking when finished. I map my run afterwords and usually end up covering about 3 miles. I did this last spring and got to 6-7% bodyfat (started at 8-10) in about 2 months...but thats me.

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on April 25, 2011
at 07:21 PM

There is a bias against machines in gyms, and doing HIIT outside is probably best, but ultimately doing any form of HIIT is good for you. I like to mix it up, including sprints, stair sprints, and elliptical machine sprints. The latter are the least paleo approved, obviously, but they are also the most convenient because there is an elliptical machine one floor down in my building's gym.

What I've learned is that when I follow the exact HIIT protocol that you are doing, the elliptical is as intense and effective as the stairs or the outdoor sprints. I think machines get a bad rap because most of their users do chronic cardio. This, however, is not a necessary connection, and they can be used for HIIT very effectively.

So keep it up.

Oh, and to answer your question: my understanding is that the warm up-30-90...cool down routine is optimal for improving cardiovascular fitness while maintaining and even enhancing your proportion of lean body mass.



on April 25, 2011
at 12:58 PM

Your doing good! The more intense the work period of the interval the greater the benefit for both fitness and weight loss.



on April 25, 2011
at 11:50 AM

Ditch the treadmill get outside, enjoy yourself.

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