I've been doing the same HIIT routine for about 5 weeks (4 days a week) now and I feel like my body is beginning to adapt. I use the same routine John has used in the beginning:

3 min warm up @ 60% effort
1 min @ 70%
1 min @ 80%
1 min @ 90%
repeat 4X starting @ 60%
final minute @ 100%
4 min cool-down

This is usually done on an elliptical or a treadmill. I need something to shake things up a bit. Any suggestions?

trying doing 45 min of cardio at 65-70 % of your max heart rate on empty stomach.. it may work better than you think

trying doing 45 min of cardio at 65-70 % of your max heart rate on empty stomach.. it may work better than you think

Bump on that, I've been doing 7-6km runs which takes about 40 mins and it feels really good. Its just good mixing it up and having a break from HIIT. Continuous training is also a better way to improve your Cardivascular fitness.

Marcus :tucool:

3 min warm up @ 60% effort
1 min @ 70%
1 min @ 80%
1 min @ 90%
repeat 4X starting @ 60%
final minute @ 100%
4 min cool-down

I do HIIT 3-4 times a week on a treadmill. My body adapts pretty quickly so I was need to keep it different. I alternate my HIIT between a variation of the ladder workout you have listed and this:

2 min warm up @ 60%
2 min @ 70%
30 sec @ 95%
30 sec @ 75%
last 2 intervals @ 100%
repeat the 30 second interval (min of 10, max of 15)
4 min cool-down

You can mess with the percentages but the gist is to do a short (30 second) INTENSE burst and then 30 second recovery at a moderate level.

Sterno