[NiteHawk]

I figured I would make a sticky on HIIT Cardio. There are a lot of questions about it so I figured it was time for a sticky. HIIT stands for High Intensity Interval Training for those that dont know. Below is how I normally do my HIIT routine. I know there are several other HIIT advocates out there so feel free to post your routine, thoughts, etc. on this subject. Boyd also has a good article on HIIT as well.

HIIT is High Intensity Interval Training.


HIIT cardio is done for the most part because it has the least muscle loss not to mention the training session is quicker than moderate cardio. They both have thier place, dont get me wrong but HIT is gaining more popularity. When I am in my cutting phase for a competition, I like to do some low/moderate cardio on the days I lift weights. On the days I dont lift weights, I do the HIIT.

When doing moderate cardio, say 30-45 minute sessions, yes you will most likely tap into your fat stores for fuel during this session and more calories but its the after-effect of cardio that we are striving for. This is where the HIIT comes into play.

See, with HIIT, you use carbs as your primary fuel. And after you are done training, it will increase your resting metabolism as well. This is when you will start burning more fat after your training and thats the key. As Ive said, it also minimizes muscle loss.

How HIIT is done.. See its done in either 10-15 minute lengths.
You then do "intervals" or spurts, however you want to say it, of higher intensity during this time frame. For example, if Im at a track, I like to do a 10 minute session. I will start off with a light jog to get loosened up, then I start my actual session.
What I do is 50 seconds of light jogging, then I do 10 seconds of a sprint and then back to the 50 second jog again. I keep repeating this until my 10 minutes are done.

You can do this on a treadmill or elliptical machine as well. When Im on those pieces of equipment, I like to do it for 15 minutes.The key to using a treadmill is do random periods of higher intensity by increasing the speed or incline of the treadmill. Although your fat burning potential is lower during higher intensity than moderate intensity, the bursts of higher intensity will increase blood flow to fat and muscle, causing you to release fatty acids. And the effect of this method increasing your resting metabolism.
You can start with a low number of intervals and work you way up. Always trying to improve upon each workout but increasing the intervals or the resistance. If you are doing 15 minutes on an elliptical, you may opt to do an interval every 2-3 minutes.

I also like to take a serving of BCAA's and some carbs before HIIT. 2-3 times a week is plenty. I usually only do it twice a week along with my weight training and have great results.

Now I also say keep your HIIT sessions seperate from your weight training days. The reason is that both use glycogen for their main fuel source. Also your body's hormonal responses to both weight lifting and HIIT are the same. So I always keep them seperate.
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