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Anonymous
>>330173 I'm the guy that's been doing it 3 months and lost a ton of weight. Okay. Most of 4chan fucks this up, so pay attention.
The bread and butter HIIT routine is 30 seconds of sprinting all out (and I mean ALL OUT), followed by a cool-down period.
I started with 30 seconds of sprinting, 30 seconds of a slow jog, 30 seconds of sprinting, 30 seconds of a slow jog, etc.
Some people can't handle that and instead do 30 seconds of sprint, 60 seconds of jog, etc. The problem with this is that your body gets accustomed to it. Then if you ever try to improve your routine to 30 seconds of jogging, 30 seconds break, it'll be like learning to do HIIT all over again.
I'd just start with 30 on and 30 off. Keep repeating. Yes, you will probably collapse and vomit after 4 cycles. This is good--it means you're doing it hard enough. If you are hardcore about this, you will last 15 cycles after 6 weeks. I promise. That's exactly how I did it.
Also, for the love of god, don't do this on a machine and brag how you're doing HIIT. 4chan seems to love doing this. HIIT means HIGH FUCKING INTENSITY. A machine will not provide the benefits.
If you can manage to keep it up 3 times a week, after a few weeks you'll start to notice enormous gains in stamina, endurance, metabolism, muscle, and strength.
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