Can you tell me some types of HIIT training for fat loss?

Hi Steve

I usually do 1 minute on, 1 off HIIT. I use 8 kph as my baseline jog (usually on a fairly steep incline to start, to loosen up my calves). Then I gradually lower the incline with each sprint - so I go up to 12 for my first one, then 14, then 16 then 18 then (if I'm feeling energetic) 20 and then I go back down (occasionally skipping one of them, depending upon time).

Actually, most HIIT studies show probably a bit longer rest and shorter "high intensity" period would probably be better but I need to go faster than 20 kph to get a good session in if I'm going for less than one minute on the HI phase.

My favourite HIIT session is just to sprint outdoors on grass about 100 metres (usually at a slight incline) and then jog back and then sprint again - do six of these (after a good warmup of course) and then do a 800 metre brisk run to finish it off and I don't think you can get a much better HIIT session. Ideally mix it up between these two types of HIIT session. Remember, you don't have to run, you can use a bike, stair climber or rowing maching, etc

Yes, HIIT works very well with weights. It's really just like old fashion "circuit training", just take short rests between exercises. You can do one body part at a time, or two all the way up to a whole-body workout.

Hi Steve.

HIIT training is a very popular subject and there are so many different ways to vairy your training with card equipment as well as weights.

Ideally it's good to mix and match different types of cardio equipment every session meaning if you try HIIT on a treadmill one day switch to the cross trainer the next.

The one minute on one minute off principle is very commonly used but may not always be the best option. Some research shows that longer rest periods of say 2-3 minutes at 60 - 75% of max heart rate allows you to optimise fat burning potential because of the less use of glycogen for energy and peak/interval bouts at 86 a 90% of max heart rate for up to 1 minute to shock the system to elevate your metabolic rate.

Circuit training is a great way to quickly train the entire body whilst maximising calorie burning output. It's fast, it's furious and it will have you feeling satisfied. The idea here is to go from one exercise to the next with little to no rest period but using moderate weight so that you fatigue at a higher rep range than normal.

Thanks for the replies guys - dropped off the wagon and need to pick things up so appreciated .

Would you recommend just doing HIIT for cardio or is it ideal to do longer steady state as well in a week ?

My suggestion if you really are looking for variety and a fairly hardcore fat-burning workout (i.e. it's going to rev up your metabolism) then how about a bit of Tabata? A Tabata workout only lasts 4mins (of course you can do more than one Tabata workout if you wanted); but basically you pick an exercise and do 20s at a sustainable pace, then have 10s rest, and repeat that cycle for 4 mins (the use of a Gymboss interval timer is extremely useful here). It is VERY knackering but feels great. I've done it with the following exercises: burpees without the push up, mountain climbers, and bodyweight squats with an isometric hold for the 10s "rest" at the bottom of the movement.

Another exercise that gets you're heart rate up a surprising amount is jump rope. Of course you need to perfect technique, but I went from not being able to jump rope at all to being able to string together 150 basic bounce steps and alternate foot steps in just 2 weeks. It's real enjoyable as well as doing wonders for fat-burning, agility, speed etc.

Steve, this an article i wrote recently and think it may help with your question. Not only could you try this HIIT with sprints, but also compound weight exercises (bench/deadlift etc). HIIT is excellent fot fat loss, due to the effect called EPOC (exercise post oxygen consumption) essentially the body's usage of calories post exercise to remove the waste products produced whilst training within the Anerobic energy system. Hope this helps....
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HIIT workouts, as the title suggest intense. The aim is to generate maximal power and speed in a short period of time over an over again with minimum rest periods.

Considerations:

» If there is too much resistance you won’t get enough Speed.
» If there is too little resistance you won’t get enough Power.
» If the rest periods are too short you won’t get the Speed and Power or Volume every interval.
» If the rest periods are too long you’ll get the Speed and Power, but you’ll never improve your Anaerobic Endurance.
Example:

This is a pyramid HIIT, 6 sprints in 3 ½ Minutes. Sprint flat out for 10 seconds

Rest 10 seconds

Sprint flat out for 10 seconds

Rest 20 seconds

Sprint flat out for 10 seconds

Rest 30 seconds

Sprint flat out for 10 seconds

Rest 40 seconds

Sprint flat out for 10 seconds

Rest 50 seconds

Sprint flat out for 10 seconds

Finished.

Benefits of the pyramid:

1.Maximize the volume of HIIT work performed.
2.Speed was high throughout.
3.Resistance was high throughout.
4.Recovery adequate throughout as intensity increased

Paul
Body4u