Keep in mind that I am starting completely from square one when it comes to cardiovascular endurance here… Today I did my first HIIT session, a bit of a test run. Here’s what I did (on a stationary bike):
5m warmup
6 intervals of 30s work and 90s rest
8m cooldown
I went all out in the work period, and had to extend the last rest period by an extra 30s to get my HR down a little more, was pretty much toast by then. I was exhausted when I was done, and feel like I definitely did the “High Intensity” part correctly. Doubt I would have managed another work session.
I originally set out to do 20m of intervals, so my first goal is to be able to do that. However, for wednesday’s session should I:
A) go easier on the work periods, and do more intervals so I do a 20 minute workout
B) go all out but try to add 1 more work period, and work upwards to 20m with time.
I’m thinking B, but I’m a cardio n00b so I thought I’d see what you all think too. I’m doing this for fat loss mainly, if that matters. Also, I assume the natural progression after I manage 20m is to shorten the rest periods and do more (or longer?) work periods?
I dont know about a HIIT bike program (other than the Tabata session) but I too have been training on a HIIT program for fat loss. Here is a link to the HIIT program I’ve been using.
Tomorrow will be my 4th session and I can tell you the results are already visable. This training session is absolutley killer; and it kicks your ass.
I have substituted two excersizes, instead of the swiss ball push up, i do a 5 x 10 bench press, and instead of the second weighted squat i do deadlifts. And I dont do the pull ups (i dont have a bar at my house). I’m pretty much wasted when I get done.
I might do something like that later, but our gym is “closed” during the break so I have nothing when it comes to equipment (also I live in a tiny dorm room, so I really mean nothing - not even floor space). The only thing I have right now is the bike, and I certainly had my ass kicked on it today. It will have to do for now. I’m just unsure how to actually progress on this; more intensity (please, no, lol) or more work sessions, or longes sessions total, or what…
I might do something like that later, but our gym is “closed” during the break so I have nothing when it comes to equipment (also I live in a tiny dorm room, so I really mean nothing - not even floor space). The only thing I have right now is the bike, and I certainly had my ass kicked on it today. It will have to do for now. I’m just unsure how to actually progress on this; more intensity (please, no, lol) or more work sessions, or longes sessions total, or what… [/quote]
How about doing your bike routine, and then adding lunges, and body weight squats. Do the 20s squat portion of the HIIT (three different types of squats) with the same number of sets and reps as suggested. You’ll feel these squats in your throat by the time your done. Get the heart rate up at a good purrr. And this takes no more space than the space you need to get dressed in everyday.