Hello All,

I just decided to start this HIIT training and was wondering if anyone else is doing it? I want to figure out how many intervals I should do and how long each interval should be. I can jog non-stop for 40 mins. so how should I set it up? I know they are going to move this to the excercise one, which is too bad, because it isn't very busy. But hopefully someone can help me before then

Leanna

I think there are lots of ways you can do it. I did it for a while last year and have been thinking of starting again. You could just go for your usual jog and add 30 sec. sprints every few minutes. Since we live in a very hilly area, I just started running fast up the hills.

When I started, I was told to jump rope fast for 30 sec., jog or jump slowly for 30 secs., fast/slow, etc. for 5 mins. That was a loooooong 5 minutes! You can build up from there by doing more intervals. I used to add the jumping after a weight workout to burn more fat. And on the days I ran, I just did the sprinting intervals.

It doesn't have to be any more scientific than that and it really works! Go for it!

Thanks for the tips. I am totally excited at the idea of paring down the time of workouts. I just don't have the time for 2 hours at a gym etc. So this really appeals to me. I've always been a bit of an extremist so this sounds like it will fit the bill. Thanks again. Any other tips are greatly appreciated. How did you taylor your eating while doing this training. Up the carbs? Up the calories?

Leanna

I am trying to do that as well. I found an article about guerilla cardio but its only done for about 12-15 minutes per set (more if you can handle it). Do a google search on it. Tell me if it works for you. ANy one else?

I like the sounds of this can you send me a privet message or post a link were I can learn some more about this work out ?

Hey Atmasters,

I PM'ed you but I don't know if it worked, I've never done it before so let me know. We can also do the journal responses.

Leanna

I've been using HIIT for my cardio workouts on BFL...

Since it sounds like you're already quite a runner the idea would be to sprint all out for a minute or two and then take your speed back down to your normal pace.

When I first stated I would up my pace every two minutes for 30 seconds. As my physical fitness has improved I have continued to challenge myself with my HIIT. I now sprint every other minute for a minute increasing my speed with every sprint. I get more exercise in my 20 minutes if HIIT than if I just walked/jogged on the treadmill for 40 minutes.

Good luck and enjoy!
Kiks

I do mine on the stepper - for a total of 30 minutes. A 5 minute warm up then 30 second intervals with a 5 minute cool down. I wish I could run, but due to an auto accident, those days are over I'm afraid.....

That's awesome guys. You are all doing so good. I am going to try this tomorrow. How are feeling food wise on this. Are you upping carbs or cals.? Just wondering because since I started running I have noticed real differences in hunger ie. I am hungry most of the time. Any suggestions?

Leanna

Well... I eat BFL style which has carbs with every meal plus I eat six small meals a day instead of three so I can't really comment on being hungry more. I would say that if you are hungry.... eat!

You might want to try eating six smaller meals... this has really helped me with my eating. I used to gorge when I ate lunch and dinner because I was so hungry. Eating the six smaller meals a day has really helped and I'm never hungry any more.

I do HIIT on my elliptical, and i also do this SUPER intense circuit workout using resistance training. It's a real killer, but only takes around 15 minutes. This is it:
-5 exercises,
-1 minute rounds of each exercise, (do as many reps as possible- without falling over or breaking any part of your body [LOL...]. The point is to do the exercise for the whole minute!) Count the # of reps you are doing, as you do them, then write the # down before you go onto the next exercise (this writing is the only rest you get between exercises!!!, and do it quickly!)
-2 sets to begin, then as the weeks progress you should add sets.
-No rest in between exercises, then a 1 minute rest between the first and second set.
Okay, that's the routine. Now, for the 5 exercises. You can choose things that you like, but they have to be challenging and get your heart rate up! Good things would be jump rope, lunges, push presses, hindu pushups, etc. etc. Things you can do quickly. Here's what I've been doing (it works for me!):
1. lunges 2. a variation squat/ press combo 3. high pulls 4. kettlebell swings
5. farmers walks (which is walking, carrying 55 pound weights in each hand. I count the # of STEPS for the minute. It is very hideous!)

So, that's it. If you want a very intense, short, combat style workout, try it. It will make you feel like throwing up when you're finished, and will also make you lose weight.
Oh, p.s.- the reason you record the # of reps of each exercise is to gauge your progress. You should progressively be seeing the # of reps getting higher. This means, of course, that the workouts are working.

That sounds good. lilli you are killing me. I think you are in much better shape than I am LOL. What is body for life? is it LC or what? I am starting to get so lost on what plan to follow. I still have 15lbs. to go, but I want to be able to maintain the lifestyle ya know? I went through the major weight training stage and was a trainer myself and while I enjoyed it, I just got too muscular IMO for a woman. Sometimes it all feels so overwhelming. I have done atkins for about a year and a half and now i'm wondering if LC is the way to go with all the excercise. Do you guys feel like you are bonking(tiring out during excercise)on LC?

Leanna

YOUCH!!! I did my first HIIT today I could only do 10 mins. Does this sound right? I was dying!!However, I found my recovery time after was really fast. I mean I was tired and sweating, but after 10 mins. I was pretty much back to normal. Did I do enough?

Leanna

Sounds about like me...... I'm about dead when i get off my treadmill but feel pretty good after 10 to 15 minutes.

Great job!

It's weird when you are used to spending a ton of time on cardio to pare it down so significantly. I just can't help wondering if I did enough Sort of feel like a slacker, but it sure didn't FEEL slack today when I was doing it.

Leanna