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Anonymous
Hello /fit/. I've recently started HIIT with a treadmill. I saw a news report (not exactly something you can trust for quality exercise advice) that said a normal routine was 8 seconds sprinting and 12 seconds walking for 20 minutes.

Is this a good HIIT plan? I've seen HIIT talked about a lot but have yet to see any real explanation of actually workout sessions. ty
>> Anonymous
1 minute sprinting 30 seconds walking, alternate for 20 minutes.
>> Anonymous
>>156787

Hmm, I'm pretty out of shape, can probably sprint for a minute but can't do it every 30 seconds for 20 minutes. Should I continue with what I was doing or just work my way up to doing 1m/30s with normal walking/jogging?
>> Anonymous
>>156801

Not 156787 but I think building your way up gradually would be the best way to go about it.
>> Anonymous
Try to do it on a track or flat ground outside. Treadmills take a while to get up to speed.

If you do do it on the treadmill, I would do 1 minute max speed, 1 minute at a very light jog. Once this doesn't make you really exhausted after 12 minutes, increase the incline, it should make your heart beat a little faster.
>> Anonymous
>>156774
even if 8s:12s was good, you can't do that on a treadmill
>> Anonymous
>>156877
Why not? Sprint on the treadmill, jump off and jog on the spot, jump back on and repeat.
>> Anonymous
I'd say the minimum reasonable interval would be 30:30. Why? If you can maintain an intensity over 8 seconds, you can do it for 30 seconds. Plus once you start to get fatigued, you'll spend half of that 8 second window getting up to your desired intensity. 30 seconds gives you time to hit and maintain your maximum intensity.

So, just do 30:30 intervals. Start out at 4 minutes, then add 1 minute per week.
>> Anonymous
>>156937

Why don't you just link the article you took that from? Kthxbai
>> Anonymous
>>156957

Love to, but I didn't get it from an article. Just my own personal experiences.