Pimp my HIIT
April 10, 2011 3:23 PM Subscribe
Please relieve my informationally-overloaded mind and my gym boredom by sharing your outdoor HIIT workouts.
I have been going to the gym fairly regularly for the last 5 months. I currently do some weight training plus 45-50 minutes on the treadmill (jog for about 1.5 miles and "hike" for 2.5 miles) about 3 times a week. I am a 29yo female in somewhat reasonable health who could stand to lose 10-15 pounds.
Here's the thing, though. I hate running on the treadmill. I hate it with a blind, inarticulate passion. The only thing that keeps me on it is the opportunity to watch The Golden Girls while silently resenting every dedicated runner I have ever known. I realize that my current routine is not only ineffective, it is also inimical to my nature; I like sports and I like short bursts of activity. While I do occasionally swim and bike (in deference to my joints), I still find any kind of endurance exercise exceptionally tedious.
Rather than remaining a silent dissident to my fitness regime, I decided to change things up. I've read that high intensity interval training is not only more effective than what I'm doing, but it's also more in line with my fitness inclinations. I've tried to do the treadmill's version of HIIT, but I find that the Golden Girls are much less appealing when I am lurching around in a graceless, frantic assault against the clock (though at least I now have some idea what GG would be like if directed by the love-child of Godard and Brakhage). The weather is changing and I don't pay a membership to mother nature (at least not yet), so I want to break free of the gym.
TL;DR: I want a HIIT regime that I can do 3-4 times a week for about 20 minutes at a time. I want to do this on grass to save my knees and feet undue trauma. I am, however, totally overwhelmed by all the different workouts that are online and elsewhere on metafilter. So:
1. What's the sprinting/resting ratio for a relative beginner? Is tabata (8x20:10s) the best, or is there something more appropriate?
2. Are HIIT programs only about repeating sprinting/resting patterns, or can they also incorporate other exercises, like push-ups, lunges, etc? (i.e. things to replace some of the weight training I've been doing)
3. What works for you? Not so much in the "I've lost x number of pounds" sense, but more, "I do this and it's fun/keeps my interest and as a consequence I feel healthier/stronger"?
4. Do I need to supplement HIIT? If I do it 4 times a week for 20 minutes will I actually be meeting my fitness needs?
I have been going to the gym fairly regularly for the last 5 months. I currently do some weight training plus 45-50 minutes on the treadmill (jog for about 1.5 miles and "hike" for 2.5 miles) about 3 times a week. I am a 29yo female in somewhat reasonable health who could stand to lose 10-15 pounds.
Here's the thing, though. I hate running on the treadmill. I hate it with a blind, inarticulate passion. The only thing that keeps me on it is the opportunity to watch The Golden Girls while silently resenting every dedicated runner I have ever known. I realize that my current routine is not only ineffective, it is also inimical to my nature; I like sports and I like short bursts of activity. While I do occasionally swim and bike (in deference to my joints), I still find any kind of endurance exercise exceptionally tedious.
Rather than remaining a silent dissident to my fitness regime, I decided to change things up. I've read that high intensity interval training is not only more effective than what I'm doing, but it's also more in line with my fitness inclinations. I've tried to do the treadmill's version of HIIT, but I find that the Golden Girls are much less appealing when I am lurching around in a graceless, frantic assault against the clock (though at least I now have some idea what GG would be like if directed by the love-child of Godard and Brakhage). The weather is changing and I don't pay a membership to mother nature (at least not yet), so I want to break free of the gym.
TL;DR: I want a HIIT regime that I can do 3-4 times a week for about 20 minutes at a time. I want to do this on grass to save my knees and feet undue trauma. I am, however, totally overwhelmed by all the different workouts that are online and elsewhere on metafilter. So:
1. What's the sprinting/resting ratio for a relative beginner? Is tabata (8x20:10s) the best, or is there something more appropriate?
2. Are HIIT programs only about repeating sprinting/resting patterns, or can they also incorporate other exercises, like push-ups, lunges, etc? (i.e. things to replace some of the weight training I've been doing)
3. What works for you? Not so much in the "I've lost x number of pounds" sense, but more, "I do this and it's fun/keeps my interest and as a consequence I feel healthier/stronger"?
4. Do I need to supplement HIIT? If I do it 4 times a week for 20 minutes will I actually be meeting my fitness needs?
1.) For fat loss and sprints, you can all-out-sprint for 60 seconds and rest (walk) for 90 seconds, totaling to 20 minutes.
2.) Bodyweight circuits are extremely effective at fat loss when done in a fasted state (meaning at least 4 hours since your last meal).
3.) I currently lift weights for ~50 minutes, then follow it up with about 10 minutes of jumping rope. I do this 5 times per week (2 days on/1 day rest). I'm at 10% bodyfat.
4.) 4 times per week for 20 minutes sounds fine.
Note:
If you're wanting to lose that weight very quickly, you can calculate your resting metabolic rate, eat ~100 calories below that number, and stick to your fitness regime.
And here's a really great bodyweight circuit you can follow. I've used it in the past. Do all of the exercises one after another with no rest, and when you complete the circuit, rest for 1 minute. Complete the entire circuit 5-6 times or as many as possible:
Y Squats - 15 repetitions
Regular Push-ups - 15 repetitions
Bodyweight Lunges - 12 to 15 repetitions
Decline Push-ups (feet elevated on a chair, for example) - 15 repetitions
Jumping Jacks - 60 repetitions (here reps are higher because the move is easier)
Mountain Climbers - 15 repetitions
(Demonstration of all the exercises)
posted by Evernix at 3:50 PM on April 10, 2011 [11 favorites]
2.) Bodyweight circuits are extremely effective at fat loss when done in a fasted state (meaning at least 4 hours since your last meal).
3.) I currently lift weights for ~50 minutes, then follow it up with about 10 minutes of jumping rope. I do this 5 times per week (2 days on/1 day rest). I'm at 10% bodyfat.
4.) 4 times per week for 20 minutes sounds fine.
Note:
If you're wanting to lose that weight very quickly, you can calculate your resting metabolic rate, eat ~100 calories below that number, and stick to your fitness regime.
And here's a really great bodyweight circuit you can follow. I've used it in the past. Do all of the exercises one after another with no rest, and when you complete the circuit, rest for 1 minute. Complete the entire circuit 5-6 times or as many as possible:
Y Squats - 15 repetitions
Regular Push-ups - 15 repetitions
Bodyweight Lunges - 12 to 15 repetitions
Decline Push-ups (feet elevated on a chair, for example) - 15 repetitions
Jumping Jacks - 60 repetitions (here reps are higher because the move is easier)
Mountain Climbers - 15 repetitions
(Demonstration of all the exercises)
posted by Evernix at 3:50 PM on April 10, 2011 [11 favorites]
In response to #3, I offer the following.
If you live near a football or soccer field, you can try running figure eights. Start in one corner of the field, run / stride to the opposite corner, jog the length of the goal line / back line, run / stride to the opposite corner, & jog the length of the goal line / back line to the starting point.
1-4
|X|
3-2
How many reps to do? Go until you're tired, then do another one or two.
posted by AMSBoethius at 3:54 PM on April 10, 2011
If you live near a football or soccer field, you can try running figure eights. Start in one corner of the field, run / stride to the opposite corner, jog the length of the goal line / back line, run / stride to the opposite corner, & jog the length of the goal line / back line to the starting point.
1-4
|X|
3-2
How many reps to do? Go until you're tired, then do another one or two.
posted by AMSBoethius at 3:54 PM on April 10, 2011
Not sure what kind of terrain you have in your vicinity, but if you're fortunate enough to have a park nearby with some hills (short, steep, scenic), you can do my favorite version of outdoor HIIT:
1. Jog around in the vicinity of the base of the hill for five minutes or so, until you're warmed up and have broken a nice sweat and the blood is pumping happily in your veins. Then --
2. SPRINT up the hill as if pursued by wolves.
3. At the top, stop,drop walk around slowly, gulping air, and admire the view (or expire, whichever).
4. Walk slowly down the hill. Repeat until jellified.
posted by Kat Allison at 4:02 PM on April 10, 2011 [2 favorites]
1. Jog around in the vicinity of the base of the hill for five minutes or so, until you're warmed up and have broken a nice sweat and the blood is pumping happily in your veins. Then --
2. SPRINT up the hill as if pursued by wolves.
3. At the top, stop,
4. Walk slowly down the hill. Repeat until jellified.
posted by Kat Allison at 4:02 PM on April 10, 2011 [2 favorites]
Kat Allison, When I rowed crew we used to call that "running hills."
It is very effective, and I did it for years as part of my fitness routine. As a result I totally destroyed the joints in both my big toes. So a word of caution for anyone who tries this, when your toes start aching, go to a sport doc, asap. I can no longer run at all, hike more than 8 or so miles, can't wear heels, the whole deal.
posted by Maude_the_destroyer at 4:24 PM on April 10, 2011 [1 favorite]
It is very effective, and I did it for years as part of my fitness routine. As a result I totally destroyed the joints in both my big toes. So a word of caution for anyone who tries this, when your toes start aching, go to a sport doc, asap. I can no longer run at all, hike more than 8 or so miles, can't wear heels, the whole deal.
posted by Maude_the_destroyer at 4:24 PM on April 10, 2011 [1 favorite]
Response by poster: But 20 minutes of HIIT doesn't really make sense. If you can do it for 20 minutes, it's not HIIT. The Tabata protocol takes 4 minutes.
Yes, sorry, I realize that. Part of my confusion in researching a workout routine is that some of them only describe the HIIT part, while others a full complement of circuit training that includes HIIT as well as other exercises.
I guess what I really want is a 20 minute exercise routine that includes a high intensity component with some other kind of bodyweight circuit.
posted by oohisay at 4:27 PM on April 10, 2011
Yes, sorry, I realize that. Part of my confusion in researching a workout routine is that some of them only describe the HIIT part, while others a full complement of circuit training that includes HIIT as well as other exercises.
I guess what I really want is a 20 minute exercise routine that includes a high intensity component with some other kind of bodyweight circuit.
posted by oohisay at 4:27 PM on April 10, 2011
Response by poster: I guess what I really want is a 20 minute exercise routine that includes a high intensity component with some other kind of bodyweight circuit.
Erm, so, then, I guess that question #2 above should really be: Is it safe/effective to do a HIIT + some other kind of circuit in a 20 minute period? (I'll stop quoting myself now.)
posted by oohisay at 4:34 PM on April 10, 2011
Erm, so, then, I guess that question #2 above should really be: Is it safe/effective to do a HIIT + some other kind of circuit in a 20 minute period? (I'll stop quoting myself now.)
posted by oohisay at 4:34 PM on April 10, 2011
Best answer: To answer your follow-up question:
The problem of combining bodyweight circuits with sprint intervals is simply its redundancy and inconvenience. You're already jacking your heartrate way up with the bodyweight circuits, so there is no need to incorporate sprint intervals. Even if you did find a way to compress both of them into a 20 minute window, there would be no time for rest, and therefore you would not be able to complete the workout (assuming you are doing everything else correct). Keep in mind the main goal of HIIT - you're elevating the hell out of your heartrate.
Also, this
"If you can do it for 20 minutes, it's not HIIT."
Is inaccurate. If you perform 50-60 second all-out-sprint intervals (at 9.5mph, for example) with 90 second rest (walk at 3.5 or 4mph) periods for 20 minutes, it is still considered HIIT - you're elevating the heart rate through short but intense periods of effort with minimal rest.
posted by Evernix at 5:09 PM on April 10, 2011 [1 favorite]
The problem of combining bodyweight circuits with sprint intervals is simply its redundancy and inconvenience. You're already jacking your heartrate way up with the bodyweight circuits, so there is no need to incorporate sprint intervals. Even if you did find a way to compress both of them into a 20 minute window, there would be no time for rest, and therefore you would not be able to complete the workout (assuming you are doing everything else correct). Keep in mind the main goal of HIIT - you're elevating the hell out of your heartrate.
Also, this
"If you can do it for 20 minutes, it's not HIIT."
Is inaccurate. If you perform 50-60 second all-out-sprint intervals (at 9.5mph, for example) with 90 second rest (walk at 3.5 or 4mph) periods for 20 minutes, it is still considered HIIT - you're elevating the heart rate through short but intense periods of effort with minimal rest.
posted by Evernix at 5:09 PM on April 10, 2011 [1 favorite]
Is there any reason you don't run outside? Grab a running buddy and you can just gossip the whole way through. I don't even notice the tedium when I run with a friend.
On days I don't run, I do the elliptical for 20 minutes in intervals of 1 min on (high resistance) and 1 min off. I read the New Yorker - one gets used to the bouncing. It all goes by tolerably quickly.
posted by yarly at 5:52 PM on April 10, 2011
On days I don't run, I do the elliptical for 20 minutes in intervals of 1 min on (high resistance) and 1 min off. I read the New Yorker - one gets used to the bouncing. It all goes by tolerably quickly.
posted by yarly at 5:52 PM on April 10, 2011
I get bored on treadmills too, but time just fles by when I'm on a bicycle outside. Have you ever tried running or riding outside? Usually the challenge of navigating through my route, dodging other people, and watching the road (for turns, glass, etc.) keep me distracted enough I don't need to count the minutes.
posted by d. z. wang at 12:19 AM on April 11, 2011
posted by d. z. wang at 12:19 AM on April 11, 2011
Response by poster: Evernix, thanks for that explanation--it really clarifies a lot. I suppose that my dream of combining activities in a "variety pak" format doesn't make sense. Is it safe to assume that perhaps 2 days a week of sprint intervals and 2 days of either free weights or body weights is reasonable? Or am I still missing the point?
And yes, I bike outside quite often, but I don't have enough time during the week to commit to a cycling fitness regime. I'm looking for a program I can do regularly so I can supplement it with the occasional leisurely bike ride when I have the time and inclination. (Same goes for swimming.)
As for running outside: I still hate it. Moreover, I can't run on pavement or concrete for extended periods of time. Also: I still hate it.
posted by oohisay at 6:33 AM on April 11, 2011
And yes, I bike outside quite often, but I don't have enough time during the week to commit to a cycling fitness regime. I'm looking for a program I can do regularly so I can supplement it with the occasional leisurely bike ride when I have the time and inclination. (Same goes for swimming.)
As for running outside: I still hate it. Moreover, I can't run on pavement or concrete for extended periods of time. Also: I still hate it.
posted by oohisay at 6:33 AM on April 11, 2011
Best answer: The Filthy Fifty ( CrossFit ) is an awesome workout that has helped when I get bored and need to get fit fast. You can step it down to the 'Dirty Thirty' or whatever number you like until you ramp up.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (or 35lbs dumbbell)
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with pushup and jump)
50 Double unders ( Jump Rope )
posted by Jason Wilmot at 6:57 AM on April 11, 2011 [1 favorite]
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (or 35lbs dumbbell)
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with pushup and jump)
50 Double unders ( Jump Rope )
posted by Jason Wilmot at 6:57 AM on April 11, 2011 [1 favorite]
Best answer: Switching it up every 2 days is fine because each different method of HIIT accomplishes the same goal of elevating your heartrate (good example here is: Mon and Tu are sprints, then Thu and Fri are bodyweight circuits. It's also okay to alternate between the two every other day such as: Mon - sprints, Tues - bodyweight circuits, etc etc).
...And I suppose if you're really irking to incorporate sprints inside those bodyweight circuits on the same day... you could subsitute the Y-squats and bodyweight lunges with very short (~30 second) all-out-sprints. But again, this is not ideal as it requires you to consistently keep everything in check with a stopwatch and have constant access to a treadmill or large open area.
posted by Evernix at 8:40 AM on April 11, 2011
...And I suppose if you're really irking to incorporate sprints inside those bodyweight circuits on the same day... you could subsitute the Y-squats and bodyweight lunges with very short (~30 second) all-out-sprints. But again, this is not ideal as it requires you to consistently keep everything in check with a stopwatch and have constant access to a treadmill or large open area.
posted by Evernix at 8:40 AM on April 11, 2011
a simple body weight circuit I have been doing is simplefit which is a program of 3 days of pull/chin ups, pushups and squats. there are different levels to progress to as well, simplefit.org. For example at level 1 day 1 you do as many rounds of 1 pull up, 2 push ups and 3 bodyweight squats you can in 20 minutes, on day 2 you do 5 rounds of 2 pull ups , 6 pushups and 10 squats as fast as you can, and on day 3 you do 1 round of 10 pullups 21 push ups and 21 squats as fast as you can. There are multiple levels which add more reps to each day and you can choose whatever level works for you.
posted by Might quack at 11:11 AM on April 11, 2011
posted by Might quack at 11:11 AM on April 11, 2011
This thread is closed to new comments.
Whether or not HIIT is enough for your fitness needs depends on what your goals are. There's no need to do long endurance training if you're not trying to be an endurance athlete. I'd say 4x/week is a lot to start with -- I might start with 2x/week and see how that goes. But 20 minutes of HIIT doesn't really make sense. If you can do it for 20 minutes, it's not HIIT. The Tabata protocol takes 4 minutes.
posted by Anatoly Pisarenko at 3:43 PM on April 10, 2011 [1 favorite]