Hello all, I need some advice on HIIT. I've been doing HIIT 3 times a week as of late, and am trying to cut a LITTLE as I am gaining muscle weight. I am 6'0" and 163 pounds. The advice I need is on how I am doing it.

Currently, I go to the track and sprint to straight-away, then fast walk the curve, rinse repeat for a mile. Are these lengths, duration a good combo for effective HIIT?

I would also like to thank this website and all of the articles I have read here. I stumbled upon it some 5 months ago, at a weight of 198 pounds and 18 years old. I took the food advice to heart, began to eat whole foods, unprocessed and unrefined, five-six times a day. I didn't even specificaly measure how much I was eating, just normal portions of healthy foods when I felt hungry. This, combined with jogging/jumprope and some pretty heavy weight lifting (five times a week) has gotten me to 163 pounds at 8% body fat. I am happier than ever before, and feel like a new man.

Thank you for the information and motivation to make this happen.

when i do Hiit i do this

5 min warm up

10 min intervals
45 seconds at half my effort -15 seconds all out sprint( i mean ALLL out) cool down for 2 minutes


you can do this many ways....i just find this to be the hardest so thats why i do it..

Basically, any training for sprinting is considered HIIT. You are so far into the anaerobic zone HR wise, you can only keep it up for a minute at most. We did 400 repeats today(Sprint 400m, walk 15m jog 85m, repeat) and did 6-7 of them. This is the hardest and most mentally tough workout I know of.