Best HITT cardio protocol?

[football101]

Just wondering what some effective HITT protocols are for cardio? Any ones that are more proven and popular then others?

 

[dorian123]

best method I've found is to use a heart monitor and get to your target heart rate and keep it there for the minutes you want

example say your target heart rate is 180 and the time is 10 minutes

keep it there for 10 minutes and every other workout add 2 minutes

 

[dorian123]

my preferred method was running on the beach-the sand absorbed the shock and helped with shin splints

 

[aussiebulldog]

10 sec all out followed by 50 steady state. this is mine

 

[Erichuup]

i do 20sek full speed on a bike 45 rest i am up to 6 rounds 4 times a week.
i have done 30sek full speed.

 

[Ironman2010]

Used to do mine on eliptical or Stairmill

If on the eliptical it would be 40 seconds at steady rate and 20 seconds all out

If on the StairMill i would do 35 seconds at a steady rate then start ramping it up to full speed and do that for 20 seconds, stairmill is a bstard off a cardio machine! lol

 

[yomstf]

You could try some Tabata. It is 8 rounds of 20 seconds on max intensity and 10 seconds resting. Total time: 4 minutes.

It's hard, you spend more time on high intensity than "resting". I really like on the row machine, elliptical machine or spinning bike.

Good luck with your cardio!

 

[swim15]

I've usually done the elyptical in the past as its zero impact. 45 seconds steady state followed by 15 seconds all out for 10 rounds or until I can't go if it's before that. Heart rate would usually end at about 240bpm

 

[jrock00123]

30/90 . The rest period is important for HIIT. Otherwise you don't have chance to recovery adequately for the next all out effort.

 

[Nabz]

15 seconds all out and 45 secs fast on the eliptical machine.. Start with 12 mins 3 times a week add 2 mins every week and I would add another session on different days of the week of regular cardio. Those are saved for the last bit of prep or if needed if behind or need to tighten up.

 

[IronVtwin]

I do 1:4 work to rest on the eliptical. 30sec sprint to 2min rest (at around 70%) for 15 min, plus a 5min warm up, 5x per week BEFORE lifting. I've been doing these for about 3 months now. Skeptical at first, but lifts haven't gone down at all, better pumps (which makes sense), and have found I don't need as much rest in-between sets. After training for 20 years, it's rare to find something new that makes that big of a difference. Btw, currently 5'9, 235#, at about 12% or less.

 

[nothuman]

Treadmill with 2.0 incline

20-30 seconds at 12.0 speed
90-120 seconds 3.2 speed

8 sprints total. Usually takes about 20 minutes on average.

 

[Spartacus72BC]

Sprints

40 yard sprints mixed up with hill sprints. Maybe a couple 100 yarders at the end

 

[ParisFR83]

3-5 mins incline walk, 60 secs sprints and repeat

 

[Hell]

30 second sprint at 12mph
2-3 minute walk at 3.mph at 9% incline
Usually do 5-7 sprints in 30 minutes and body fat starts dropping everytime

 

[yatyas314]

stair mill 20 minutes @ level 5
minute -16-15 level 20
minute 11-10 level 20
minute 6-5 level 20
minute 1-0 level 20

devastating

 

[roastdawg]

30 seconds all out followed by two minutes of easy pace. Four repetitions so ten minutes total.

roast

 

[flipper2012]

Currently 20 mins on recumbent bike. Level 5 for 2 mins then level 10 all out for 1 min.