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Old 04-19-2010, 01:27 PM   #1
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Default HIIT Cardio

I'm doing an article and need to mention HIIT cardio.

School me please, what are the most popular forms of HIIT cardio?

Springing? Running? Biking? Other?

I'm really looking for a "top 4" simple but effective HIIT cardio forms.
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Old 04-19-2010, 05:11 PM   #2
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i see alot of people including myself use the eliptical.
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Old 04-19-2010, 05:17 PM   #3
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There are few different ways to attack HITT. If for something specific say football (soccer). Then mimic that sport as closely as possible i.e. Short running sprints.

If your were a cyclist then getting on a bike would be the best. These days I mix it up between bike, treadmill and elliptical.

Taken from and extract at men's health . com

Standard HITT

alternating the same period of low intensity with the same period of higher intensity.

3 - 5 minutes warmup, light jog, low intensity, increasing at the end of the warmup period.

1 minute moderate or high intensity followed by 1 minute low intensity. As many times as desired.

3 - 5 minutes cooldown, light jog, low intensity, gradually decreasing by the end of the cooldown period.

Pyramid

pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.


1. 3 - 5 minutes warmup

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cooldown

Sports Conditioning

Sports are unpredictable. So simulate some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy / effort.

1. 3 - 5 minutes warmup

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

5. 3 - 5 minutes cooldown
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Old 04-19-2010, 05:44 PM   #4
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Default HIIT and a Story

I think Shaolinkiwi is right on with the HIIT approach. It's more of a way to do cardio than it is a set of exercises.

When I first encountered HIIT last summer, it was in articles in Flex and M&F and they were proposing what looked like weight training circuits.

For example:

Repeat this giant set four times:
Power Cleans 1min
Pushups 1min
Lunges 1min
Woodchops 1min

By the way, I did several different HIIT routines like I listed above last summer and they were brutal.

One day I finished up my HIIT, was putting the weights away and BBer Audrius Jegelevicius, who trains at my gym, asked me how my workout was, what I did, etc. I told him I just finished my cardio, explaining to him the HIIT complex I just did. He shook his head, "That is not cardio."
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Old 04-19-2010, 05:56 PM   #5
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Thanks for the info guys. Rep +
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Old 04-19-2010, 06:14 PM   #6
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Thanks BTB!
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Old 04-19-2010, 06:18 PM   #7
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Quote:
Originally Posted by cooltom View Post
Thanks BTB!
Not a problem.
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Old 04-19-2010, 06:19 PM   #8
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Quote:
Originally Posted by cooltom View Post
Thanks BTB!
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Old 04-19-2010, 07:22 PM   #9
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i'm sure MMA MAX has got tons of circuit routines for HIIT from fighting. i would actually like to know some of them they would be cool to try.
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Old 04-19-2010, 08:30 PM   #10
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Oh I have **** loads! lol! You PMed me and I Pmed you back, get back to me!
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