File :-(, x, )
Anonymous
Two quick HIIT questions:

1. What's a good weight lifting schedule to pair with HIIT? Right now I'm doing four days a week lifting (chest, back, legs, shoulders) and three HIIT days with an overlap on the shoulders day.

2. What're good HIIT intervals to use? Right now I'm doing 30 sec. sprint 90 sec. rest and then next week it's going to be 30/60 followed by 30/30. But I've seen some people talking about much smaller intervals, like 6 sec to 9 sec. Is one going to be better than the other or is it just preference?

Any help is appreciated, thanks.
>> Anonymous
If you're doing HIIT, you do best by using random intervals. Don't do 90jog/30spring/90jog/30sprint etc etc etc.

Change it up every interval. Jog 3 minutes, sprint for 45seconds, jog 1 minute, sprint 30seconds, jog 4 minutes, sprint 1 minutes, jog 30 seconds, sprint 30 seconds, etc.

The whole idea of HIIT is to keep your body from falling to a rhythm. Its been shown that by random interval, alternating low and high intensity, you trick your body into staying at about 65-75% max heart and metabolic rates during the low interval portions because it doesn't know what is coming next and therefore opts to stay alert.
>> Anonymous
Alright, that sounds like it'd be a good way to go about it, what about the weight program? Is a simple four days of lifting like that good to pair with it?
>> Anonymous
you really look like you need more rest days in there

as much as you want to hit your goal faster the best you can do is give it your all and do everything correct aka proper nutrition, proper form, lift hard, kill yourself with HIIT

too much will seriously overload you real fast and leave you out for 3 days to a week