Cardio question

[flexdurden]

Mentalflex how do you do your HIIT


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I do two HIIT two different ways depending on how much I need to lose and the time. First way is basic progressive cardio: I warm up for 5-7 minutes and do sprints for 30 seconds followed by 60 seconds slow. I'll repeated that anywhere from 15 - 20 times. Then cool down. As my diet progresses and if fat loss stalls, I'll begin by increasing the duration of the sprints and reducing the time I am going slow. Do that for a week or so and if needed, continue the process.

The second thing I do is more accelerated, but works awesome.

Start: Warm up for 5-7minutes at a moderate pace

1) 5-10 minutes of short intervals. Do 10-20 seconds of max work capacity sprints then 30-40 seconds of recovery at low intensity. Do his on any machine, preferably a machine you don't normally use. You can build up to 15 minutes, but start low.

2) 20-40 minutes of low to moderate intensity cardio. Get your heart rate around 140BPM. Use a machine that is familiar to get your HR in the zone (above 140BPM)

3) 8-15 minutes of long intervals. Like 30 seconds max effort, 30 seconds low intensity, or 1 min hard, 1 min low. The longer the sprint, the longer the rest. Over time you can reduce the rest while simultaneously increasing the sprint, so you would sprint for a minute and go low intensity for 30 seconds. Choose any machine, it can be the same one you used in phase 2 or a different machine you are familiar with. SO in total, you'll be using at least two different machines.

4. 3-5 minute cooldown

As a variation, you can use things like kettlebell swings, jumping rope fast (if you are good) and battling ropes for intervals, but obviously, don't compromise training by doing those.