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Anonymous
I'm doing a 20 minute HIIT running exercise 4 days a week. Is 30 seconds of sprinting then 30 seconds of walking (repeat process till 20 minutes) good enough or should i change it?
>> Anonymous
do for 30 min, expand sprints to 1 min, also expand walking to 1 min to start, then fade back to 30 sec.
>> Anonymous
If you can do your "HIIT" regimen for more than 20 minute without almost being dead, you aren't doing it right.

What OP is talking about is the tabata protocol. Olympic level athletes can bring themselves to failure after 5 minutes. If you're doing 20 you just aren't doing it right at all. AT ALL.

So stop wasting your time, you aren't doing HIIT.
>> Anonymous
Is 15 minutes good enough then?
>> Anonymous
10 mins is good enough, how fast are your intervals? i mean speed in MPH, like your slow and your fast, and do high for 1 minute and 30 secs slow.
>> Anonymous
Yeah, if you do more than 30 seconds of "sprinting," then you're not getting the intensity you need to reach. 15 minutes is considered the max for an HIIT regimen, and 30 second intervals are a good thing to aim for. Make sure you can't go past 30 seconds on your sprint intervals, though. If you can then you're not pushing hard enough.
>> Anonymous
when you mean by intensity, do you mean running as hard as you can or what?
>> Anonymous
Considering the exertion, HIIT benefits are negligible when compared with walking/jogging.
Yes, Yes, Yes, the heart rate is brought to a higher level, yes way2go that increases metabolism for the next day. But you are STILL BUSTING YOUR ASS for an intangible increase in the amount of calories burned.

Hint: HIIT is meant for competitive athletes who want to max out their heart rate and run faster. However this is not /Beijing2008/, this is /fit/ .