following is my HIIT plan. i've been following it for about 2 weeks and I need your help to adjust it to get the best out of it.

warm up - 5mins, speed 3, incline 1%
5mins, speed 4.5, incline 1%
- 1min, speed 5.5, incline 2%
- 2min, speed 5, incline 0%
(I repeat this for 10 times)
-1min, speed 8, incline 2%
-2min, speed 5, incline 0%
-5min, speed 3, incline 0%



what should I change ? what do you think about it? please tell me your opinions.

Thanks in advance!

Is it really HIIT if you're able to do it for 48 minutes? (assuming you mean (1 + 2) * 10 for part of it)

I can't imagine the intensity is that high if you can go for so long. Try limit it to 10-20 minutes and really go all out during the high-intensity intervals.

As far as the variables such as time, speed and incline are concerned - they don't really tell us anything about the workout. Heartrate, or even just how you perceive the intensity to be, would be of more help. 1 minute at speed 8, incline 2% could be a dawdle for some people, and tough for others.

You need bigger intervals, and more intensity. Try alternating between 4mph and 12mph, one minute each, 10 times.

I think most HIIT is done with Speed, not incline. I think I'd dump the incline all together.

Basically, figure out what speed will get you fairly close to your max heart rate (or like 90%), which will be pretty darned hard. Do that for 1 minute, then walk for a couple of minutes, repeat.

If that's too hard, you could always go with the body for life plan:

http://bodyforlife.com/exercise/cardiotraining.asp

I've done that in the past, and it seems to be a good balance between LISS and HIIT.

I like to always start at 6mph if doing it hitt or liss...Thats my starting range..Always leave the tread on 1 incline to.......You need more intesity...Becareful if you're just starting out.


I like to hit 6 then jump to 8 for a few minutes then I will start alternating between 8 and 10mph..For a minute at a time then I will start jumping from 8 to 12 mph for 20 seconds then back to 8 and then to 10 again...

Whole thing goes for about 20mins...It really takes a lot out of your system and taxes you for the rest of the day..Me personally I like to start at 6 or 6.5 then run for 45 to 48 minutes will graudally building up your cardio and fitness levels..When I finished I am usually around 8.2 to 8.5 mph and sometimes I will hit 6 miles in 48 minutes...You should build up bt I think that is more effective than the other methods

Is it really HIIT if you're able to do it for 48 minutes? (assuming you mean (1 + 2) * 10 for part of it)

I can't imagine the intensity is that high if you can go for so long. Try limit it to 10-20 minutes and really go all out during the high-intensity intervals.

As far as the variables such as time, speed and incline are concerned - they don't really tell us anything about the workout. Heartrate, or even just how you perceive the intensity to be, would be of more help. 1 minute at speed 8, incline 2% could be a dawdle for some people, and tough for others.

thanks for the reply. I think I should reduce the speed of the low intensity interval and increase the high intensity speed. would 4mph and 8mph (with 0% incline) work better??

and is it really important to use incline or can i manage and get best result without incline controls?

thanks for the reply. I think I should reduce the speed of the low intensity interval and increase the high intensity speed. would 4mph and 8mph (with 0% incline) work better??

and is it really important to use incline or can i manage and get best result without incline controls?

Personally I'd forget about incline. Just keep it flat.

4 and 8 would probably give you a bigger difference between the high/lo intervals. Again though, it's all down to how difficult you find it.

Spend a couple of sessions trying to find what is ideal. Lets say for example you choose 30 second intervals, with 60 seconds at a lower intensity, and you repeat that however many times you can manage. Try and find a speed where you can manage 30 seconds but you really have to go all out to manage it. Use that as your start point for the high intensity intervals. If you find subsequent intervals too hard then lower it a little. If you find it too easy, increase it a little. Same with the lower intensity intervals.

Like most things fitness related, it's all trial and error :)

You need bigger intervals, and more intensity. Try alternating between 4mph and 12mph, one minute each, 10 times.

LOL. That is one hard workout.

LOL. That is one hard workout.

It's not that bad; the slow/walking part gives plenty of recovery time. I'm an awful runner and still overweight, and it only took about 5 sessions to build up to that interval. I think I started with 9mph and thought I'd die after that first session!

(Correction: I go to 11mph, the highest my treadmill will go, but now I add incline.)

Does anyone know of a way to make the treadmill decrese its speed by a few MPH with just the push of a button? I know hitting stop or cool down will do that, but then it also messes with the timer on the treadmill. I don't want to do that. My biggest problem with doing HIIT on the treadmill is that it's difficult to get the speed down at the end of the interval. I mean, you're supposed to be pushing yourself to the limit and then you have to reach out to the speed button and keeping pressing it to slow it down. I recently have been putting the incline at max because not as much speed is needed to push myself.

Does anyone know of a way to make the treadmill decrese its speed by a few MPH with just the push of a button? I know hitting stop or cool down will do that, but then it also messes with the timer on the treadmill. I don't want to do that. My biggest problem with doing HIIT on the treadmill is that it's difficult to get the speed down at the end of the interval. I mean, you're supposed to be pushing yourself to the limit and then you have to reach out to the speed button and keeping pressing it to slow it down. I recently have been putting the incline at max because not as much speed is needed to push myself.


Some machines you can do that, but what I do is tack on 10 seconds to my "hard interval" do account for incline and speed adjustment, for example:

I'll do 5.0mph at 1.0 incline x 1-1.5minutes and then
9.9mph at 10.0 incline x 40 seconds (50 seconds on actual treadmill timer)
and then go back down to 5.0mph at 1.0 incline for 1-1.5minutes so that the timer on treadmill is an even number....

Time: 0-1:50 Easy
1:50-2:45 Hard (actual counted as 45secs)
2:45-3:50 Easy
3:50-4:45 Hard
etc, etc

I just adjust the easy interval time so that the timer number's an "even" number.

It's not that bad; the slow/walking part gives plenty of recovery time. I'm an awful runner and still overweight, and it only took about 5 sessions to build up to that interval. I think I started with 9mph and thought I'd die after that first session!

(Correction: I go to 11mph, the highest my treadmill will go, but now I add incline.)

I do the same on 10MPH, 1 minute sprint, 1 minute a light jog, but it's really taking a toll on my legs. Im very "heavy footed" when I run and I feel it in my joints and its leading me to cut my workouts short. I may have to start working with 8 or 9MPH

Does anyone know of a way to make the treadmill decrese its speed by a few MPH with just the push of a button? I know hitting stop or cool down will do that, but then it also messes with the timer on the treadmill. I don't want to do that. My biggest problem with doing HIIT on the treadmill is that it's difficult to get the speed down at the end of the interval. I mean, you're supposed to be pushing yourself to the limit and then you have to reach out to the speed button and keeping pressing it to slow it down. I recently have been putting the incline at max because not as much speed is needed to push myself.

I jump off the belt and put one foot on each side of the treadmill. Sure I'm not jogging for a few seconds, but after a minute at 11 mph, it's ok. It takes maybe 15 seconds to slow down enough to begin walking.

Here's something I like, picked up from John's training page. With this your increases at least aren't sudden:
3 minute warmup at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 100% effort (!!)
4 minute cool-down at 50-60% effort

http://www.johnstonefitness.com/php/training.php

I jump off the belt and put one foot on each side of the treadmill. Sure I'm not jogging for a few seconds, but after a minute at 11 mph, it's ok. It takes maybe 15 seconds to slow down enough to begin walking.
My God. I'd be scared of falling off the treadmill trying to do that.

This morning, I was delighted to find that I've lost over 20 pounds since New Years, hitting weights that I haven't seen in months and arguably in a year and a few months. I was 235 at New Years and 214.2 this morning. I think it's in part because of boxing. Moral of the story is that I feel great. I can't say that I have lost 20 pounds of fat. Some muscle has fallen victim, but I can work on that later. Don't give up on your dreams! I was 253 in June 06 and I have been trying to get down to 185 ever since. I was close in December 06 but got sent back up into this 220/230 range slowly. I'm confident that with boxing, and a passion for getting rid of my belly that exceeds my passion for food (exceeding my passion for food is a feat in itself), I will hit 185 this time and have the pleasure of being able to bulk for the first time in my entire life, rather than cut!

Don't give up on your dreams!

Have a great workout or rest day today!

My God. I'd be scared of falling off the treadmill trying to do that.

It's not that bad. I hold on to the handles and step to each side of the belt. It's the best way for me to do HIIT. It sounds hard, but is surprisingly easy to do :D