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Anonymous
What's your H.I.T (high intensity traning) routine?

I'm female huh...about 35-40 lbs overweight, I wonder what works for everyone, I thought about giving it a go!
>> Anonymous
PS: that's clearly not me in the pic
>> Anonymous
jog, run, repeat ad nauseum
>> Anonymous
Using already-in-place markers on my running trail, i basically sprint 50 meters like crazy, heavy (but not max) run 13 meters, rinse repeat for a mile. 1 min break, same routine getting back that last mile.
>> Anonymous
What you need is a good diet and exercise plan. That's the thing--it's never just ONE thing that makes a person fat, it's a number of contributing factors.
Eat less, exercise more.
Drink water too. Lots and lots of water. Tell soda (even diet soda) to fuck off, along with juice, and all other beverages EXCEPT WATER. No liquid calories. Bad.

Stop going out to eat, cook at home. Healthy meals. LEARN PORTION SIZES!!!! That's important.

Exercise--to lose weight, the best thing to do is prolonged activity. Crunches and push ups aren't gonna do it (tho they can't hurt). Get on a bike and take a ride for an hour or so every day.

Too hard? Don't have that kinda time? Say goodbye to skinny then.
>> Anonymous
look just because you mentioned you're female you think everyone wants to fap to you naked even if you are a disgusting human being

how about you just flat out ask our permission if we want to see pics of a whale

tldr post pics
>> Anonymous
>>272729
What?
>> Anonymous
>>272729
I posted my sex and weight because I assume when it comes to weight and sex, people work out differently and get different results.

STFU pleas!
>> Anonymous
>>272746
i'll need to see pics before i can give you proper advice.
>> Anonymous
>>272727
Dont want to be skinny, I want to be fit!

But yeah I GET what you are saying already.
I'm asking what people's H.I.T routines are, you seem to have missed the point, but thanks anyway.
>> Anonymous
>>272729
i think it just means that OP is looking for suggestions that don't involve 9000lb deadlifts and raw egg milkshakes.
>> Anonymous
>>272757
9000 lb deadlift? hardcore, man. shit. i wanna deadlift 9000...
>> Anonymous
>>272764
9000 exactly? Are you sure you wouldn't prefer something...OVER that amount?
>> Anonymous
sure i'll have it
>> Anonymous
>>272715
omg ur so hot, fucking fapppppppppppp
>> Anonymous
>>272795
lol
>> Anonymous
YO can jump rope be included in a HIT program? Or for that matter is rope jumping a good way to lose fat?
>> PetBot
it's actually "HIIT - High Intensity Interval Training"

You're not going to get very many serious responses here. Yes, jump roping is good for HIIT! So is stationary biking. Mostly anything that allows you to switch speeds quickly is good for HIIT.
>> Anonymous
women (except for the manly athlete ones) don't have the guts or willpower to properly do HIIT. They whine, complain, quit easily and early when faced with arduous work. HIIT when done right makes you feel like keeling over and dying of respiratory distress when you're finished, and you shouldn't be physically able to do more than a 20 minute session, otherwise you're doing it wrong.

you're probably too out of shape to even make HIIT worthwhile. just do extended cardio (40 mins/day x 3-4 days a week) for a couple months then think about doing HIIT.
>> Anonymous
>>272891
>>and you shouldn't be physically able to do more than a 20 minute session, otherwise you're doing it wrong.

lol fucking idiot. Divide it by four and do it outdoors and you are performing real HIIT.
>> Anonymous
do you take it up the ass?
>> Anonymous
>>272900
uh, 5 minutes of HIIT? unless your resting intervals are 10-15 seconds that's wimpy as shit
>> Anonymous
>>272922
Tabata bitch. Scientifically proven to be the best form of HIIT tested. 20 seconds sprinting, 10 seconds rest, repeat 8 times.
>> Anonymous
>>272922
FOR A BEGINNER THATS FINE YOU FUCKING RETARD.
5 MINUTES OF HIIT > 40 MINS OF POWERWALKING.
>> Anonymous
>>272948
YES BECAUSE NO ONE WILL EVER PLATEAU USING THAT FORMULA THEIR WHOLE LIVES
>> JESUS !vBOFA0jTOg
>>272957
IF I TYPE IN CAPS I'LL BE BETTER IN BED!
>> Anonymous
>>272958
REALLY? GOOD THING I REMOVED MY CAPS LOCK KEY
>> ALLAH !!VCVAkeyVM7C
>>272958
i've been telling everyobe you're the anti-christ. now its official.
>> SATAN
>>272967
WHAT'S UP, GUYS?


Oh...

Hey, Jesus.
>> Anonymous
>>272948
hm, im going to try this. my knees are shit, so i'll do it on the braked elliptical
>> Anonymous
>>272715

I'm a beginner to HIIT, and I use the elliptical machine and follow this pattern:

- 5 minutes of warmup
- 5 1-minute intervals of going as hard as I can and back to normal
- 5 minutes of cooldown

So, 20 minutes in total.

In the warmup and cool down, I'm going at a pretty good pace, but nothing that would wear me out (like 190-200 strides/min).
>> Anonymous
Hey my HIIT regime is on an exercise bike usually 10 mins warm up then 6seconds flat out 9 seconds at regular pace (i hear thats the best ratio on a bike) continue cycle until can't do no more
>> Anonymous
it wasnt surprising to see you are all doing HIIT on machines lol.
>> Anonymous
>>273004

I can't run because of knee injuries, and there's not really another way for me to do cardio without machines. Believe me, if I could run like I could a few years ago, I wouldn't use machines.
>> Anonymous
I just go down to the oval and sprint for about 30 secs, rest about 45-60 secs, repeat 10 times
>> Lady !2dLYL36LP.
*sigh*

OP, just listen to>>272727
I used to do HIIT a lot. If you do it, be prepared to pretty much want to puke balls after the first time. If you need a routine, use your trusty friend google.com.
>> Anonymous
The Rule to Interval Training

Always warm up for 4-6 minutes

High intensity: Perform one minute as fast as you can.
(Level 9 or 10 intensity on a scale of 1-10)

Moderate intensity: Slow down to a moderate pace for two minutes
(Level 6-7 intensity).

Therefore, one round will last about 3 minutes.

Always cool down for 5 minutes

Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.

+++++++++++++++++++++++++++++++

Week One to Four:

Complete 3 rounds, 3 xs per week.
Total time: 19 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.

Week Five to Eight

Complete 4 rounds, 4 xs per week.
Total time: 22 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.

Week Nine to Twelve

Complete 5 rounds, 4 xs per week.
Total time: 25 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.

Weeks Thirteen to Sixteen:

Complete 6 rounds, 5 xs per week.
Total time: 28 minutes per session (including the warm up and cool down).

This is what the interval Training Looks like duing the first week.

Warm up for 4-6 minutes by doing some light jogging.

Followed By High Intensity Running/Sprinting for one full minute.
(Level 9 or 10 intensity on a scale of 1-10)

Followed by Moderate intensity: Slow down to jogging for two minutes
(Level 6-7 intensity).

Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes.

After completing all 3 rounds, light jog/walk for 5 minutes for a cool down.
>> Anonymous
>>272715
still;
tits or gtfo
>> Anonymous
My HIT routine goes like this:

Jog one lap around track for warmup.

Four laps of 30 sec sprint, 30 sec jog (I have a watch with an interval timer, it's very useful)

Walk one lap for cooldown.

I do that 3 times during the week.
>> Anonymous
I was blessed with living near a football stadium. I sprint up a staircase (Approx 50 stairs), then jog back down. Do three sets of these, then a 30 second rest.

HIT actually scares me.
>> Anonymous
>>272727

Goodbye skinny, hello fatness.
>> Anonymous
Solution: start boxing. It's basically HIIT with HIT!
>> Anonymous
stairmaster at 20 seconds MAX setting to 2 minutes moderate leaves me feeling on the brink of fucking death after 15 minutes. Of course you can always do this on ordinary stairs/bleachers.
>> Anonymous
>>273407
Your HIT is 1.5 miles averaging around jogging pace? Jesus christ, you blow!

I used to never run, then I had a motorcycle accident that fucked up both my knees and prevented walking for a month, 1 month later I completed 2 miles in 15:10 during my first run.

What the fuck is wrong with *you*?
>> Anonymous
>>272860
HEY FAGGOT 'HIT' AND 'HIIT' ARE NOT THE SAME FUCKING THING
>> Anonymous
>>273506
I do stairmaster, except I do it at like lvl 14-15 for .25 miles, rest at 3-4 for .5 miles, then repeat until 3 miles and do the same thing on the treadmill for 3 miles.
>> Anonymous
>>273527
Nothing's wrong with me as far as I can tell. I do that 3 times a week, and 3 other times a week I run a 5k for PT.

On all six of those days I'm lifting.
>> Anonymous
>>273527
Also it sounds like our definitions of jog are a bit different.
>> Anonymous
>>273459
what?
>> Anonymous
OP here!

Thanks for the tips and the examples.
I integrated some skipping rope to my routine.
After trying HIIT for 25min I didn't feel like puking I have good endurance so maybe that's why,but I felt painfully out of breath and my muscle are still killing.

Other then that I think that with a balance diet (not skipping breakfast and not eating too heavy at lunch) I can shed a bit!

It's hard but you feel good after that....minus the aching muscles and sore/dry throat
>> Midnight Express !!MKEPCDM1s7H
     File :-(, x)
im an amputee. I use a scifit/torso trainer. I set it on 4.7 resistance and spin at a running pace for 7 minutes, then at a sprinting pace for 30 seconds. then I switch spinning directions and repeat for a total of 15 minutes or running pace and 1 minute of sprinting. I sprint like a fucking bear is chasing me. I say it out loud sometimes to motivate. person on the treadmill next to me is like wtf
>> simular? Anonymous
>>272715
i'm about 5'2", and i'm about 25-30 lbs overweight. while not hardcore, is jogging/vig walking 30 min. every day gonna do anything for me?
>> Anonymous
it's high intensity interval training you're thinkign of