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View Full Version : Is this HIIT cycle okay?



sharkall2003
09-21-2009, 03:43 PM
On the TREADMILL I run like this:

2 minutes warmup
30 seconds "sprint" at 8.0 mph
30 seconds of nothing
30 seconds 8.0
30 seconds nothing
30 seconds 8.0
30 seconds nothing
30 seconds 8.5
30 seconds nothing
30 seconds 8.5
30 seconds nothing
30 seconds 10.0
30 seconds nothing
30 seconds 10.0
30 seconds nothing
30 seconds 10.0
30 seconds nothing
30 seconds 12.0
30 seconds nothing

My main goal here is to lose fat and keep my muscle. Just wondering.
There are so many different things written on hiit that it's hard to know
what's good and what's bad.

Travis Bell
09-21-2009, 07:55 PM
My initial thoughts are doing HIIT on a treadmill is not a good idea, but is this for a sport or something?

sharkall2003
09-21-2009, 08:58 PM
No. It's only for fat loss and general conditioning. I can try and do hill climbs at a place nearby if running on a treadmill makes that big of a difference.

Clone
09-22-2009, 01:35 AM
Instead of doing nothing in between, shouldn't/couldn't you be jogging as active recovery?

HIIT kinda sucks on a treadmill because it takes a few sec to change speeds and can be herky-jerky.

Can you do this outdoors instead?

Get yourself a gymboss interval timer (if u don't have one already).

Could also do back to back tabata.

Just my 2 cents.

sharkall2003
09-22-2009, 05:42 AM
Back to Back Tabata as in the intervals called for in the original protocol of 20 on, 10 off, cycle repeated 8 times?

Travis Bell
09-22-2009, 08:49 AM
Yeah I would do it outside

Treadmills are better suited for low intensity cardio

Clone
09-22-2009, 10:31 AM
Back to Back Tabata as in the intervals called for in the original protocol of 20 on, 10 off, cycle repeated 8 times?

Yes, but do it 16 times (if 8 isn't enough depending on your conditioning).

8 is enough for some folks. Like me.

Another interval I do is jog or ride a stationary bike for 1 min, then do 30 sec of pushups, bodyweight squats, burpees, med ball slams, sledge swings, tool off on heavy bag, etc.

You can try different times depending on your conditioning.

spectralshadow
09-22-2009, 06:23 PM
I do HIIT on the treadmill.

Built [member from a long time ago] wrote an article on HIIT training a while back; I'm not sure where it's at.
But she said that the best intervals to run at was a 15 second sprint with a 10 second jog, for no more than 15 minutes.

If you do run on the treadmill, make sure it's an inclined treadmill [increases wind resistance].

I do a 5 minute cycle of 15 seconds at 9mph, 10 seconds of 7 mph at a 4.5%-5% incline. Take a minute break, then a 8 mph 6 mph cycle for 5 minutes and [after a minute break] a 7 mph 5 mph cycle for five minutes, and finish up with a 6 or 7 mph jog for 5 minutes. After each run I'll decrease the %incline by .5%.