Once upon a time, we discussed HIIT– High Intensity Interval Training. We discussed why it’s so great, and different ideas for a HIIT routine.
Since then we have learned a lot more, and have discovered a fantastic HIIT routine that I would call a definite a** kicker; I would also call it the most effective cardio I’ve done. For the record, we did not come up with this. . . This is actually recommended by Lyle McDonald as part of his “Stubborn Fat Protocol.” There’s is an accompanying supplement stack that you take with his program, and while it’s ridiculously effective for fat loss, it’s not necessary, nor recommended in some cases– We will mention it in this post, though. Anyway. . . The workout requires you to go to the gym first thing in the morning, without eating, and to get on a treadmill:
You start with a brief warmup– We go to a gym that requires a lot of walking to get to, so that’s considered part of the warm up. We continue with 3 minutes of walking on the treadmill at a speed of 4. (15 min / mi pace) Officially, the warm up is to be 3 – 5 minutes.
Your first round of HIIT: You have to sprint as hard as you can in order for this to be as effective as possible. You go 30 seconds of sprinting, and 30 seconds of walking or complete rest. (After two or three intervals, I start jumping on and off the treadmill for my breaks, but slowing down the treadmill so your rest periods consist of walking is just fine as well.) It’s worth noting that by “Sprinting,” I mean going at a pace that is hard to sprint continuously for 30 seconds.
If I could keep that up, I would be running a 4:17 mile, which is insane for me.
Be careful, though. . . Most treadmills can’t handle certain speeds, so if you’re a fan of pushing yourself, or are really fast, you’ll probably need to do this workout outside in order for it to be most effective. Otherwise. . .
I have discovered that Precor Treadmills break every time you go at a 4:17 (14) or better pace. . . So I save that sprint for the very end.
After you finish you first round of HIIT, you sit down. You can also stretch, and get water, but make sure you sit down and rest for 5 minutes.
Now comes the steady state. Go to your favorite cardio machine (We’re a fan of the elliptical, but you can also use the stairmaster or treadmill), and go moderate intensity for 25 – 40 minutes. When you’re through there, you rest again for five minutes.
And then the second round of HIIT, which is a strange thing– At this point my legs are so tired from the first round that they don’t want to go again, but they’re so warm, and I feel so good that they will just fly. Either way, you do between 5 and 10 minutes of HIIT this second time– Whatever you are physically capable of. I have trouble finishing 6 minutes, so I usually stick with that.
When you’re through, do whatever you need to do to cool down and hope your stomach isn’t turning too much. Wait an hour and then have a small protein meal (Whatever that means to you– The point is no carbs and little to no fat. . . We opt for a scoop of protein powder with 1/2C almond milk); Wait two hours after that and eat as you normally would.
And that’s it! Anyone can do that and you will see fantastic results!
There is also the supplement stack that is only recommended if you’ve lost a significant amount of body fat, or if you already have a decently low body fat percentage. This should be taken 30 – 45 minutes before your workout, and never done more than 3 times per week (Though we stick to 2):
200mg Caffeine; 2g Vitamin C; 2 – 3g L-Tyrosine; and 0.2mg / kg bodyweight of Yohimbine HCl.
So why this stack? To avoid an overly scientific answer, the Caffeine and Vitamin C boost your metabolism; The L-Tyrosine improves fat mobilization / lipolysis; And Yohimbine also helps with fat mobilization and lipolysis, but has the added bonus of targeting alpha receptors in stubborn fat areas of the body. (Hence the name of Lyle McDonald’s program, and why the supplement stack is really only recommended for those who are trying to cut down even more.)
Supplements or not, this is a fantastic option for cardio!