{"id":187,"date":"2011-12-12T09:30:41","date_gmt":"2011-12-12T17:30:41","guid":{"rendered":"http:\/\/gahealthguide.wordpress.com\/?p=187"},"modified":"2011-12-12T09:30:41","modified_gmt":"2011-12-12T17:30:41","slug":"good-ideas-for-hiit","status":"publish","type":"post","link":"https:\/\/devinephysiques.com\/blog\/2011\/12\/12\/good-ideas-for-hiit\/","title":{"rendered":"Good ideas for HIIT"},"content":{"rendered":"

So, in my most recent post outlining my current plan<\/a>, I forgot to discuss what my plan revolves around:\u00a0 Cardiovascular training.\u00a0 While I’m still doing weights three days a week, I’m also doing Cardio three days a week–\u00a0 More specifically, I’m doing High Intensity Interval Training three days a week.<\/p>\n

In the post about the basics<\/a>, I discussed what HIIT and why it’s great, but here I’ll talk about the different things that I am currently doing.<\/p>\n

Sprints<\/strong> – These are what I do most often, and what I hate most.\u00a0 I will go on the treadmill and start with a warm up: 1 minute of walking at 3 MPH at an incline of “4.”\u00a0 The next minute, I’m walking at 4 MPH at an incline of “10.”\u00a0 For the next two minutes, I will walk at about 4.2 MPH at the “10” incline until I feel warmed up–\u00a0 That’s when the fun begins.\u00a0 For the remainder of my time on the treadmill, I vary between walking at speeds between 3 and 4 MPH, and sprinting at speeds between 7 and 9 MPH, all while adjusting the incline constantly.\u00a0 Also, my ratio of walk to run is 1 minute : 1 minute (During the sprints, not the warm up).\u00a0 I do a minimum of 32 minutes of sprints–\u00a0 5 minute “warm up,” and a 2 minute “cool down.”<\/p>\n

Stairs<\/strong> – I will go to the dreaded stair master and do battle.\u00a0 Again, I do a warm up, and then after about three minutes of warm up, I start in with my most varied cardio workout.\u00a0 Every minute I alternate between one of the following:\u00a0 A gentle pace of “6;”\u00a0 A pace of “4” while kicking my legs behind me with each step; A fast pace of “10;”\u00a0 A pace of “9” while doing it sideways (30 seconds on the left, 30 to the right); a faster pace of “12;” or my maximum pace of “15.”\u00a0 This is the workout the leaves me the most exhausted, but it is very, very effective.<\/p>\n

Elliptical<\/strong> – In a similar fashion to stairs, I adjust the resistance of the elliptical every minute and do a 3:2 minute ratio of forward to backward movement.<\/p>\n

The Run<\/strong> – This is very straightforward.\u00a0 I go for a run to the local grocery store and back, which is a bit over 2 miles, and I periodically sprint for bursts at a time–\u00a0 Typically while crossing streets, or between light poles.\u00a0 At some point, I always stop at an intersection and sprint across a road until the light turns.\u00a0 Then I do the next one, and the next, until I’ve done sprints across all four roads;\u00a0 I then rest for about a minute, and continue my run home.\u00a0 This is workout I do least often.<\/p>\n

Home Workout<\/strong> – This is for my lazier days, or when I’m really strapped for time.\u00a0 I will jump rope for 3 minutes, and then sprint from one end of my apartment complex to the other.\u00a0 I will then rest for 30 seconds, and do it again.\u00a0 After the second and fourth rounds, in addition to the sprints and rest, I will do some push ups.\u00a0 I do this until I’ve been at it for 20 minutes, and then I’m done.<\/p>\n

I make sure that I don’t do any one workout more than two cardio days in a row, as I don’t want my body to even consider settling into a habit.\u00a0 During all of them, at some point the speed (or resistance) goes really low for a moment so that my heart rate can plummet.\u00a0\u00a0 I will then step it up to a crazy level immediately after to shock my system.\u00a0 What do you do for HIIT?<\/p>\n","protected":false},"excerpt":{"rendered":"

So, in my most recent post outlining my current plan, I forgot to discuss what my plan revolves around:\u00a0 Cardiovascular training.\u00a0 While I’m still doing weights three days a week, I’m also doing Cardio three days a week–\u00a0 More specifically, I’m doing High Intensity Interval Training three days a week. In the post about the […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[2,3],"tags":[],"class_list":["post-187","post","type-post","status-publish","format-standard","hentry","category-body-building","category-fitness"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3DfsS-31","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts\/187","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/comments?post=187"}],"version-history":[{"count":0,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts\/187\/revisions"}],"wp:attachment":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/media?parent=187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/categories?post=187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/tags?post=187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}