PDA

View Full Version : Some simple HIIT...



Altephor
04-25-2007, 06:20 PM
So I've been doing a moderate cut, and I can see abs (yay!) underneath the fat, but they don't have a lot of definition so I want to throw in some HIIT to try and get them out before the summer. What's a simple HIIT routine that I can do with say a treadmill, or a bike, or a stairmaster (the main cardio machines we have in our gym). Also, does it matter if I do it on lifting days? I'm using BGB.

WestsideWarrior
04-25-2007, 06:26 PM
I'm not familiar with BGB and what rest days you have, but try Tabata...

20 sec sprint
10 sec rest
(1set)
8 sets.

Or you can do a 20 sec sprint/40 sec rest, your choice.

KoolDrew
04-25-2007, 06:37 PM
How to do cardio if you MUST! (http://www.wannabebig.com/article.php?articleid=292)

By the same author as BGB. ;)

Unreal
04-25-2007, 06:43 PM
Tabata refers to more then just spriting. Try some tabata thrusters or tabata front squats. They are brutal.

WestsideWarrior
04-25-2007, 06:50 PM
Yeah, I missed that, my bad.

Altephor
04-25-2007, 06:54 PM
So BGB has a rest day on Weds, should I do it then? I don't have a lot of time in the morning to do 20 minutes of cardio, I already get up at 9ish, eat, lift for an hour and then it's off to work.

WestsideWarrior
04-25-2007, 06:56 PM
Yeah, do it on wednesday.

Get up at 9ish, eat, do cardio, work.

Altephor
04-25-2007, 08:13 PM
Alright so with this 20 second quick, 10 second rest.. is rest complete stop? As in I could set the treadmill so a fast speed, sprint 20 seconds, and then jump to the side for 10 seconds, rinse repeat? Or is it just fast, slow down, fast, slow down, etc?

KoolDrew
04-25-2007, 08:19 PM
I like sprinting outside or something rather than on a treadmill and I completely stop. Just pick two spots and sprint from one to the other, take a break, sprint back, repeat.

Just find whatever works for you though.

WestsideWarrior
04-25-2007, 08:21 PM
NO....do not ever sprint, then come to a complete stop.

Sprint 20 sec, slow down, stop, rest 10 sec, repeat 8 times.

North
04-25-2007, 08:55 PM
So for hills just run up the hill walk back down, repeat?

Songsangnim
04-25-2007, 09:17 PM
NO....do not ever sprint, then come to a complete stop.

.



Why?

Altephor
04-25-2007, 09:19 PM
Well I'm planning this on a treadmill.. so it's hard to slow down and then stop. Maybe I should change it to a bike.

WestsideWarrior
04-25-2007, 09:22 PM
^ + Immediately.

You can damage your legs very badly. Run it out, then come to a stop.

Sorry I didn't clear that up.

Altephor
04-25-2007, 09:22 PM
And if this whole thing is in intervals of 30 seconds (sprint + rest).. then the whole thing only takes about 10 minutes at once, yes? So I guess I would have time on workout days.. is there a disadvantage to doing it right after a workout? Seems like a waste to go to the gym on rest day just to bike for 10-15 minutes.

WestsideWarrior
04-25-2007, 09:23 PM
Bike, Track, Street. Wherever you can do it.

WestsideWarrior
04-25-2007, 09:24 PM
And if this whole thing is in intervals of 30 seconds (sprint + rest).. then the whole thing only takes about 10 minutes at once, yes? So I guess I would have time on workout days.. is there a disadvantage to doing it right after a workout? Seems like a waste to go to the gym on rest day just to bike for 10-15 minutes.

20work:10rest x8 = 4 mins

North
04-25-2007, 09:24 PM
On built's writeup (if i understood right) it was good to do it right after a workout.

WestsideWarrior
04-25-2007, 09:30 PM
You don't HAVE to, but you can if you want.

Altephor
04-25-2007, 09:31 PM
If I do it on the stationary bike.. do I still want a very heavy resistance? I assume yes but you never know.

ArchAngel777
04-26-2007, 02:00 PM
If I do it on the stationary bike.. do I still want a very heavy resistance? I assume yes but you never know.

Yes, to a certain extent. You have to get a fast RPM going on top of resistance. If increasing the resistance causes your RPM to go to slow (80-100rpm or lower) then you should lower the resistance. Basically, you will "know"... When I did them the legs burn like no other thing.... They feel like they are on fire. This is a good thing, it means you are giving them everything they got...

Typically, the pedals go about 130-140 RPM on the stationary bike that I use.

Songsangnim
04-26-2007, 08:08 PM
^ + Immediately.

You can damage your legs very badly. Run it out, then come to a stop.

Sorry I didn't clear that up.


If you are running fast you can't stop immediately anyways. You'd fall over from momentum. You always slow down before stopping. But that only takes a few seconds.

WestsideWarrior
04-26-2007, 08:11 PM
Yeah, but I'm talking like hard stomps to slow down. Do you see what I'm getting at?