How do you take your HIIT?

[rw4th]

I want to incorporate some HIIT in my workout. I did some research and found that there as many ways to do this as there people who do it, from running intervals of various lengths to combinations of calisthenics and various forms of cardio.

So what does your HIIT look like?

[War Wizard]

I have workout ADD, so I'm all over the place. I use a mixture of Tabata intervals, minute drills, hill sprints, MMA rounds (3-5 minute rounds with 1 minute rests). Since you're into boxing, I highly recommend using the round length to structure your HIIT workouts since that's how you're going to be performing.

[Pandinha]

I use Heart Rate.

I bring it up to 165 - 170, and bring it back down to 135.

I do this by doing sprints on the treadmill.

My cardio is through the roof because of it, and it mimics fighting.

[NasalInfection]

I have been doing the 20 sprint 10s light for 8 sets on the stationary bike. Nice and simple since I am out of shape.

Anthony, how long do you stay in each heartrate range?

[Teh El Macho]

For me, I've been doing sprints as fast as possible (usually I can last for 50 to 60 secs) followed by 2 minutes brist walks, 1 minute run at a normal pace. I repeat that cycle for about 10 to 15 minutes. I'm forced to do this every other day due to shin splins.

Lately I've experimented with a 15% incline (that's as high as the threadmills I have available go). That really drains my gas tank, and after such a sprint I have to stop for 2 minutes after each sprint.

Other things I like to do is squats (20 reps) followed by 30 to 40 push ups followed up by chin ups or barbell rows. All of those nonstop with a 1 minute break in between for about an hour. After a few rounds of those, the push ups become a bitch. The trick is to do the push ups immediately after the squats, completing them as fast as possible.

I still gas out when rolling, but I'm doing much, much better after I started doing those (I must reckon my gassing out is more about not pacing myself and being a total spazz... I'm getting there, though.)

The week before my staph infection I was doing jumping push ups where you switch one and and the other on top of a medicine ball. At a fast pace (as they should be), those are a bitch... and I mean them in a good HIIT way.

I do burpees sometimes, but I hate them. If I do them, I do them at home, separate from my other workouts because they drain the shit out of me and can't do anything else with intensity after doing them.

I'm not sure if cleans qualify as HIIT, but they sure push my anaerobic envelope as well.

[rw4th]

I use Heart Rate.

I bring it up to 165 - 170, and bring it back down to 135.

I do this by doing sprints on the treadmill.

My cardio is through the roof because of it, and it mimics fighting.

How long do you hold the sprint? Do you start again as soon as you heart rate goes down or do you rest a set amount of time?

[adouglasmhor]

I have been doing body combat because it is included im my gym memebrship and the class is a laugh too, it changes every 3 months so it doesn't get to repetitive http://www.lesmills.com/global/en/me...s-program.aspx

[NorthWest]

Tabatas on a rowing machine and sprints, hill sprints and stair sprints when I run.
I also do a power clean/push press combo in the gym and they kick my arse a bit too.

[adouglasmhor]

Oh and I do intervals on the static bike too.

[Pandinha]

I have been doing the 20 sprint 10s light for 8 sets on the stationary bike. Nice and simple since I am out of shape.

Anthony, how long do you stay in each heartrate range?

I try to stay at max for 20 to 30 seconds, but I'm flirting with Vo2 max. Then however it long it takes to get down to 135. Generally 45 seconds.

[rw4th]

Do any of you still mix in aerobic training (like jogging) as well, or is the HIIT enough to maintain your conditioning?

[Nid]

I tie my dog to a tree.
I lay a scent track.
I walk back to the dog.
I untie the dog.
He rockets me around.
He finds his ball.
I suck wind. :5help:
He jumps on me and soils my clothes and wants to go again....and again.

Repeat for an hour.

[Teh El Macho]

Do any of you still mix in aerobic training (like jogging) as well, or is the HIIT enough to maintain your conditioning?

I like to jog a mile or two before going to work (whenever possible) independently of any HIIT being done. HIIT by itself should be enough, but I like short jogs anyways.

[Odacon]

What would you reccomend for someone who had an injured ankle and elbow? Spinning?

[Teh El Macho]

You injured both the ankle and the elbow? That sucks ass!!!!

Depending on the nature of your ankle injury, you may not even be able to use a stationary bike. I strongly suggest you get an ankle wrap like this one (US folks, take notice: CVS pharmacies tend to carry more choices in braces than walgreens):

http://www.walgreens.com/store/produ...id=prod396725#



There are also good choices on elbow braces that you should you. Or at the very least, get some 4" ACE wraps and wrap the shit out of the ankle (or elbow). Then you may be able to spin or cycle without risking fucking up your ankle more.

It may feel stiff and uncomfortable, and you may even have to open it up every once to allow blood to flow, but that's better than to risk agravating your injury.