HIIT training Fat loss plan

[lemon]

Summers coming up. Want to start an 8 week program now to trim some fat while losing minimal muscle.

Want some ideas of some HIIT programs. Sprints? I have no idea what it should incorporate, and how it should be done.

Thanks

[mike27]

5min warm up

30sec sprint @ 80% HRR

30sec sprint @ 90% HRR

level 10 on the rower

x8-12 sets so 8-12mins

5min cool down

done

or

1min and 2 min etc

45sec and 30 sec

[drizzt]

I used to do quite a simple method.

Head down to the park, set out a track (probably about 50m), sprint down it, and walk back. As soon as you get to the start, sprint back down, walk back again. Repeat until you start hitting a wall and then call it a day, I'd usually get 10-12 in before my pace started to slow a bit too much.

Another one was a shorter distance on an incline (the park I went to for sprints had a few good hills for this). 10-20m, nice steep incline, sprint up as hard as you can, and walk back down nice and slow. Repeat just like above.

Quick and easy! What I loved about HIIT was it gave good results, but only took 10-20mins to do. As someone who hates cardio, I loved this method of doing it :nod:

[Phedder]

I like doing it quite similar to Drizzt, but using a soccer/rugby field instead. Can do a few variations depending on your fitness/tolerance, at the moment mines not too great so I've just started sprinting the widths again :oops:

Could start just sprinting widths, walk the length, then sprint the width again. When you feel ready, sprint the width, and walk back then sprint again. Slightly shorted rest intervals. Then you can progress again to something like sprinting the width, slow jog the length, sprint width again, etc etc. Try to keep your speed and number of sprints similar, but gradually decrease your rest intervals.

[rovr4on]

is HIIT really the best way to lose fat while maintaining muscle, sure its best for losing fat, but surely if your burning fat with intense cardio this would be catabolic for the muscles? wouldn't light cardio after weights for 15min with good diet be better? just interested in others thoughts...

[lemon]

Yeh I had Drizzits plan in mind already. Living next to the park will make it easy to get it over and done with rather than heading to the gym in order to use the rowing machine.

Rov, Not entirely sure, my guess would be that since its "proven" to lose fat faster than long distance training is that you only need to be on this training program for 8 weeks as opposed to 12 weeks Hows that?

[mike27]

hitt over LSD cardio any day!!

Hiit is best done on non weights days

then on ya weights days you can do some LSD cardio after u hit the weights :nod:

[lemon]

Hiit is best done on non weights days

good point. I'm going to need to think of a way to come at this while still having some rest days.

[vogeltwosix]

Rov, contrary to popular belief, HIIT training is not catabolic for the muscles at all. It has the same effect on them as weight training - if you put them under stress they're going to preserve the muscle or build it up in order to make it easier to handle. LSD cardio has the effect of making the body lighter and more streamlined so it does not have to work as hard in future. Basically it wants to be efficient at the things which put it under the most stress - its also why you see every marathon runner is skinny as hell, and sprinters are ripped to shreds.

[rovr4on]

thanks vog, so on non weight days do HIIT and after weights just do 10 mins of running and or incline walking?

Can HIIT after big weights session be catabolic at all due to putting your body under more stress than LSD for 10 mins?

Thanks

[drizzt]

thanks vog, so on non weight days do HIIT and after weights just do 10 mins of running and or incline walking?

Can HIIT after big weights session be catabolic at all due to putting your body under more stress than LSD for 10 mins?

Thanks

Honestly, I wouldn't overthink it bro. If you have the energy to do it, do it. If you find that it interferes with your strength levels, shift it around, or drop it for slower-paced cardio.

Personally, I got stronger while also fitting in a couple of boxing sessions a week (pretty much HIIT), and 1 (sometimes 2) 10-15min HIIT session... but that might just be me.

[mike27]

hiit after a weights sesh?

i would of thought you would have better gains/benefits from putting everything you have into the weights session, then with any energy you have left you can do the lower intensity LSD cardio 15mins

i do Hiit on the rower normally, sumtimes spin bike to change it.

LSD cardio i do 15% incline quick walking,cross trainer heavy resistance without using hands,spin bike.

[baysprop]

I dont really like doing cardio for long so i stick to the treadmill

I put it on the highest incline.. walk on say 5 for 1 minute then ramp it up sprint for 30 seconds on 13-14...repeat for 20 minutes im done =D I increase sprint time as it gets easier.

[drizzt]

hiit after a weights sesh?

i would of thought you would have better gains/benefits from putting everything you have into the weights session, then with any energy you have left you can do the lower intensity LSD cardio 15mins

Every day isn't going to be the same, of course you'll be shattered some days after weights so you probably wouldn't want to do HIIT then, but could likely squeeze a walk in like you suggest. But what of the days where you're still on a high after your workout?

Like I said above, if you've got the energy there, then why not let it out in a 10min HIIT session - the last thing I want to do if I'm feeling great with energy to burn is go for a walk...

I used to do boxing classes not long after my weight sessions, didn't seem to hurt things :shrug:

Overall, I reckon most people are thinking into it too much. If the energy is there, use it. Don't worry about what else you've done. Just my 3c.

[tinytraps]

I agree with drizzt, dont over complicate things. Its not rocket science.

If you build in to them slowly they should have no real issues interfering with your weights workouts.

My favourites are hill sprints of varying lengths, always use to get knee issues with flat sprints, nothing on the hills though. Find a big ass one and run it till you cant.

If you forget about all the sciency stuff and just lift your weights and do your sprints and go HARD, youll be suprised at how much progress youll make.