Most effective way to do HIIT while running?

Discussion in 'Fitness & Nutrition' started by Bush77, Apr 19, 2005.

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  1. Bush77

    Bush77 New Member

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    How can i burn the most fat possible while doing HIIT running?

    I've read numerous articles, websites, and threads, but i'm confused.

    One site for example said: 5 minute jog (warmup), run 90-95% max speed for 1 minute, slow down to jog until you can do it again.

    another said to do the same thing except only sprint for 20 seconds... a third of what the first site said.

    Others still said sprint then walk, compared to a jog.

    I'm just confused! someone point me in the right direction please.

    again my goal is just to burn as much fat possible, while increasing stamina/endurance.
     
  2. Nick

    Nick Guest

    My understanding was that HIIT is supposed to be most effective doing sprint/jog splits of about 30 seconds each, but I haven't done it so I can't tell you based on experience. I'm inclined to say that it really doesn't matter as far as burning more fat. Fat loss is 99% diet, and doing cardio isn't the magic fat burner that everyone makes it out to be. Read the fat loss sticky 2nd from the top for good info.
     
  3. Bush77

    Bush77 New Member

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    ah ok cool thanks.

    anyone have any advice from experience?

    I'm by no means out of shape i can jog 4-5 miles without stopping or being too dead at the end. I'm about 195lb at 6"0 right now and want to get down to 180-185.
     
  4. JordanClarkson

    JordanClarkson OT Supporter

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    unless you specialize in the 400m it's going to be pretty hard to run 90% for a minute. :mamoru: even 30 seconds is unrealistic if you follow up with a 50% jog. you want to be at about 70% for the sprint and 30% for the jog.
     
  5. unrealii

    unrealii professor of plant biology

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    t-nation had a good article, but now the link seems to be dead. I have the chart printed out on how to follow hiit. I can scan it if anyone wants.
     
  6. 777

    777 New Member

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    that's about what I do. 45 second jog followed by 15 seconds of all out run for your life sprinting.
     
  7. Bush77

    Bush77 New Member

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    45 jog/15 sprint: After the 15 seconds of sprinting do you go back to 45 seconds of jogging and then repeat? or go even slower.. or what.

    and for how many minutes do you do this for?
     
  8. AmCo

    AmCo Haters goin' Hate

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    i go back to jogging. Its hard at first but you slowly build up a longer time that you can do it.

     
  9. Bush77

    Bush77 New Member

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    do i actually burn more calories/fat when it's hot out? i jogged 10km today (not HIIT) and it was 27* celsius... i was dripping.
     
  10. edmang

    edmang New Member

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    [​IMG]
     
  11. Bush77

    Bush77 New Member

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    thanks alot edmang
     
  12. Hpower

    Hpower GO GATORS

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    I just mix it up to not get bored. My partner and me went to the field and basically found a midpoint in it and sprinted to it then jogged to the end and then sprinted back so it alternated sprint jog same distance. Another that I think it good to do is sprint backwards and sideways. I read an article that said you burn more calories going backwards and sideways basically cause your muscles were not as efficent at it. Makes me feel like more of an athlete also.
     
  13. Bush77

    Bush77 New Member

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    thanks alot for the help/advice guys.

    i'm in a 10km race a week from this sunday and after that i'll start the 8 week program in the "Good Shape" row. Hopefully see a noticable improvement by the time i'm done in july. So a routine like that, mixed with a decent diet i'll be burning fat and building up stamina/endurance?
     
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