How should I change my HIIT routine?

Discussion in 'Fitness & Nutrition' started by Silmatharien, Feb 28, 2010.

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  1. Silmatharien

    Silmatharien OT Supporter

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    I've been doing HIIT 3 times/week on the bike on top of doing a 5/3/1 routine four times/week. Right now I'm doing 12 minutes of HIIT alternating 30 seconds rest with 30 seconds sprint and I've been increasing this total time by a minute each week with my goal to be 15 minutes at a go (which I'll reach in a couple more weeks).

    I guess what I want to know is how should I go about changing my HIIT routine up instead of just continually increasing the time. Shorter rest periods maybe? My overall goal is to lose fat slowly.
     
  2. Oleh

    Oleh New Member

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    longer sprints / shorter rest or switch to a treadmill/eliptical/stepclimber...if you run on the treadmill, you can also increase your incline, to make it harder.

    i would add more variety (ie. swimming/treadmill,etc) instead of increasing time... although i think 12min is pretty short.
     
  3. Silmatharien

    Silmatharien OT Supporter

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    well I have a hurt ankle right now so any running-type exercises are out. I'm basically stuck with the bike right now. thanks for the input on that though.
     
  4. SugarCoatedSour

    SugarCoatedSour Active Member

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    Similar question

    I'm also doing HIIT on the elliptical on a 5/3/1 program, and I'm wondering if it's more productive to keep doing HIIT after lifting, or if I should switch up to LISS instead?
     
  5. LT Smash

    LT Smash Give'm the kick

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    I've been looking for a HIIT routine for a stationary bike, how beneficial has yours been?
     
  6. Silmatharien

    Silmatharien OT Supporter

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    well I haven't been doing it that long so it's hard to say. I like doing it more on manual stationary bikes than electric ones. I feel like it's gotten a lot easier since I've started and I think I've noticed a bit of fat loss.

    I do my 5/3/1 routine on Monday, Tuesday, Thursday and Friday and I do HIIT on Monday Wednesday and Saturday.
     
  7. Shroomy

    Shroomy OT Supporter

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    Yeah, I'm looking to try HIIT with something other than running. Shit gets old fast.
     
  8. Spur

    Spur Boomer

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    studies have shown you'll burn more fat doing cardio after weights
     
  9. SugarCoatedSour

    SugarCoatedSour Active Member

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    That's what I do, but would it be better for it to be HIIT or low intensity stuff for just a long period?
     
  10. subwoofer

    subwoofer OT Supporter

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    I wouldn't do HIIT after lifting. That shit would be in tents
     
  11. Oleh

    Oleh New Member

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    what are your goals ? mass gain or fat loss ?

    mass gain, i would definetly do it first thing in the morning on a empty stomach. I personally feel doing HIIT after lifting is counterproductive for mass gain.
    ive had great success with LISS, and diet... but it really depends on the individual, what works for me , probably wont work for you. How long have you be doing HIIT after lifting ?

     
  12. Oleh

    Oleh New Member

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    have you considered doing cardio 2x day ? maybe a moderate pace in the morning and HIIT later ? or switch between the two until your ankle heals ? studies show that cardio 2x is a great way to keep your metabolism high.
     
  13. Spur

    Spur Boomer

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    I do HIIT because I don't like to waste 45-60 minutes. IMO, if you do it right, HIIT is so much more efficient.
     
  14. Silmatharien

    Silmatharien OT Supporter

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    I'm not really interested in doing it twice a day. I would burn out doing that. As it is I'm usually tired a lot from my routine. I was just looking to make sure I'm getting the most out of my HIIT and was looking for where to go next to keep it effective. I don't want to spend a lot of time doing cardio which is why I opted for it.

    Plus I'm already losing weight with my current routine which I don't really want to do. Gotta start eating more.
     
  15. filho do deus

    filho do deus New Member

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    but then thats even more time inbetween big lifts like squats/deads and the brotein at home
     
  16. knight42

    knight42 OT Supporter

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    dont over think it, just fuckin run, run hard.. time yourself and do better next time
     
  17. SugarCoatedSour

    SugarCoatedSour Active Member

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    Just leaning up right now, but the only time I have for cardio is right after lifting.

    Been doing HIIT after lifting sessions for the past 6-8 months without really going past the 10-minute mark :o I pretty much just alternate 30sec moderate pace 30sec 90% effort for a span of 10 minutes, then cool down for about a minute.

    For the most part, I'm an ecto that was 130lbs @ 5'9" 4 years ago, got up to 170 at my 2-year mark, now down to about 160 on a loose diet (kinda clean, but I cheat a lot on Friday/Sat)
     
  18. SugarCoatedSour

    SugarCoatedSour Active Member

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    That's the main reason why I was doing HIIT, but if it's just gonna eat up more muscle tissue comparatively, I'm open to dedicating more time afterwards for LISS.
     
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