Alright, I can’t stand it anymore.
My mind is about to fucking explode.
I’m so sick and tired of seeing these incredibly overweight people slave away on the treadmill day after day in hopes of losing weight.
It’s a god damn epidemic and it needs to end now!
But if people continuously insist on working the treadmill, they might as well start doing something that actually gets them results. And yes, I’m talking about HIIT.
This article will be your ultimate guide to HIIT – what it is and how you can start using it to build your dream body in less time than ever.
An overview of HIIT
What is HIIT?
And no, despite what everyone thinks, HIIT doesn’t stand for Herpes, Is It Tight?
HIIT stand for High Intensity Interval Training and it’s basically a form of exercise that alternates periods of high intensity exercise such as sprinting with less intense periods of exercise such as walking.
So for example, a HIIT workout routine might have you doing 30 seconds of sprinting, followed by 90 seconds of rest.
Pretty simple, right?
How long do HIIT workouts last?
Due to the extremely intense nature of HIIT workouts, they typically never last for more than 20 minutes. An effective HIIT workout can actually be done in about 10-12 minutes if you structure it correctly.
Do I need a treadmill to do HIIT?
No, it’s possible to do HIIT on any cardio machine such as an elliptical, stair master, bike, or rowing machine but HIIT tends to be most effective on the treadmill. You can even do HIIT outside without any equipment if you want.
How often can I do a HIIT workout?
I typically recommend people to do HIIT right after their weight lifting session. I’m not a huge fan of doing HIIT on non-weight lifting days since I like to keep those days 100% rest days.
How often can I do HIIT?
Limit your HIIT workouts to no more than 3x per week. Don’t try to do more, especially if you’re doing heavy lifting since this will more than likely lead to overtraining.
Do I need to do HIIT to lose fat?
No, HIIT or any type of cardio is definitely not necessary to lose fat. When trying to lose fat, the most important thing to do is to create a calorie deficit and perform some sort of resistance training to preserve muscle mass.
Benefits of HIIT
Well, let’s see:
- You no longer have to slave away on the treadmill for 60 minutes at a time.
- Because HIIT is an anaerobic activity like weight lifting, it will actually help you preserve muscle mass.
- You boost HGH levels, which help you burn fat and preserve muscle.
- It mimics real life situations where you actually perform short intense bursts of activity. Because seriously, in what real life situation would you have to run 3 miles?
- HIIT actually shapes and tones your lower body quite nicely. For those who have very bulky looking legs, HIIT can act as a nice substitute for direct leg exercises.
Disadvantages of HIIT
Like all good things in life, there are unfortunately some downsides to doing HIIT.
- This is not a workout for lazy people. If you’re going to do HIIT, then you can’t half-ass it. If you’re told sprint for 30 seconds, then you better perform an all out sprint for 30 seconds (For help, imagine yourself being chased by a cheetah).
- HIIT can definitely impair recovery. This is not a workout that you can do every day. If you do HIIT every day, then you could be looking into some serious overtraining problems.
- Also, if you’re doing a super low calorie diet, I definitely don’t recommend HIIT.
My 2 favorite HIIT approaches
There are countless variation of HIIT, each with varying work to rest ratios.
Below, I have listed my 2 favorite HIIT approaches:
Approach #1 – 30 seconds work, 90 seconds rest
The first time I ever did HIIT, this was the approach I used. To do this workout, do the following:
- Get on a treadmill and perform a light warm-up by doing a fast walk/light walk for 3-5 minutes.
- Slightly increase the incline to about 1.5.
- Amp up the intensity on the treadmill so that you performing an ALL OUT sprint for 30 seconds.
- Decrease the intensity so that you’re back to a walking pace. Walk for 90 seconds.
- Repeat steps three and four 7-10 times.
Approach #2 – Stop and go method (15 seconds work, 10 seconds rest)
This is another approach with HIIT that I’ve been experitmenting with lately, and it’s quickly becoming my “go to” HIIT routine. This approach to interval training is a bit more unconventional but it’s definitely effective.
Also, this approach can only be done on a treadmill.
- Get on a treadmill and perform a light warm-up by doing a fast walk/light jog for 3-5 minutes.
- Slightly increase the incline to about 1.5.
- Jump to the sides of the treadmill (the parts that aren’t moving) and set the intensity to a point where you’ll be doing an ALL OUT SPRINT.
- Jump back onto the belt and sprint for 15 seconds. When jumping back on the belt, make sure you hold the railings at first. Remember, the treadmill is moving EXTREMELY fast, so hold the railings.
- Jump back to the sides and make sure you hold the railings. Rest for 10 seconds
- Repeat steps four and five for 10-12 minutes.
Make sure you’re progressing over time
HIIT is just like weight lifting – you need to continuously progress.
Doing the same workout day in and day out isn’t going to benefit you. Every time you do a HIIT workout, you need to try your best to progress forward.
This means increasing the speed, increasing the incline, increasing the total amount of sprints done, or decreasing the rest time. As long as each workout is slightly harder than the next, then you’re good to go.
Stop running, start HIIT-ing
Look, I’m not saying that traditional running is completely useless. It’s just not the magic pill that everyone makes it out to be.
I mean, there are situations where running is better than HIIT (e.g. training for a marathon), but most people do endless amounts of running in hopes of losing weight and in that case, running isn’t the best solution.
Feel free to ask me any questions you have on HIIT in the comments below and if you guys found this article helpful please consider “liking” an sharing it with your friends.
P.S. Rusty Moore just came out with a new cardio workout program called Visual Impact Cardio. I normally don’t like to push products too much on my site, but this is honestly the best complete cardio workout to help you lose weight right now. It combines both HIIT and low intensity cardio in strategic ways to help you get in the best shape of your life.
Great post Keith, thank you.
I do heavy lifting in the effort to bulk up (natural skinny guy frame with fast metabolism – but heavily cut now), and am going to try your Approach #1 for HIIT to get better definition (fat loss) a little faster than what I’ve been doing.
My question relates to frequency of HIIT:
I currently do only what would be considered “moderate” cardio, in comparisson to HIIT, but I do this after every workout, about 5 to 6 times per week. This is alternating between jogging (7 mph) and inclined speed walking (no sprinting) for 30 – 35 minutes.
If I adopt your Approach # 1 for HIIT, 3 times per week, should I abandon all other cardio, or can I do my alternative “regular” routine mentioned above on the days I do not do HIIT?
Could I end up “over training” by doing the “regular” Cardio routine outside of the HIIT 3 times per week?
Thanks for the advice!
Yes if yo do HIIT 3x per week, I would lose the other cardio. Choose one or the other, but don’t do both.
Nice! I just started doing HIIT. I actually heard about it from Rusty. I like that you mentioned him in your article. I do my HIIT on an elliptical. I warm up for 3-5 min at a brisk walk/jogging speed, then I begin. I do the 90/30 intervals and raise the level on every session. I like to do the HIIT anywhere from 15-20 min and then stay on for a brisk walk/jog for another 10-15. Do you think I’m overdoing it? I also really need to get a good diet in check. Work in progress.
Ya that should be fine, just make sure it doesn’t interfere with your weight lifting.
i m 30 female india..my weight is 143 pounds and height is 5″2 …i liked the option of hiit 30 sec sprint and 90 sec rest..if i do this in morning..can i do weight training in evening or again treadmil in the evening ..as i want to loose 20 pounds…one more question…i have got bulky shoulders and arms..if i perform this hiit will i get upper body more bulky …will my upper body get tight…pls reply..thnks
I would do HIIT directly after weight training, it’s best not to separate them on the same day. And no, your upper body won’t get more bulky.
thnks but will i get toned upper body with hiit.?and how many calories will i burn
No you need to lift weights to get a nice upper body. As for the calorie burn it’s really tough to say…I would look at the calories burned at the treadmill and then subtract 30% from that since the amount tends to be a crap shoot.
Great article! I have a question, I have been doing a workout that goes something like this; I’ll do six 5 to 5:15 minute bouts of cardio, treadmill, rowing elliptical etc. and in between I do anywhere from 4 to 5 different resistance exercises. When I am on the treadmill I start at 6mph for 1 min, then 10mph for 30 sec then back to 6.0 for 1min 15sec then 10mph for 30 sec then down to 4mph for 1min 15sec then to 10mph for 45 sec. Is this a good plan? Is this a proper way to do HIIT training? Thanks a lot, keep up the good work!!
Hey Scott, just do the 30/90 method I laid out.
Thanks for your prompt response! I just finished my first “true” HIIT session! I got on the treadmill at the hotel where I am staying. Warmed up walking for 5 min, put the incline at 1 1/2, then I hit 12 and nothing happened because it changed the channel on the TV instead so I hopped to the side held the button until it got to 12 (it took awhile) hopped back on and did that for 30 sec. Instead of slowing it down I got off and paced the room for 90sec then got back on for 30 sec. and did it 10 times with a 5 min cool down and bumped the incline up to 2.0.
I’m used to going to the gym and lifting and doing cardio for 2 to 2 1/2 hours 3 to 4 times a week so doing this short of an exercise session seems really hard to believe, hopefully I’ll get some results. Thanks again!
i recently lost a lot of weight 36 lbs.
im a 23 Y/O m
5’11”
174
i stopped losing weight and was stuck there for a while. but then a couple weeks ago i switched my 3 cardio days to HIIT days (i also do lifting on these days) before i would do my lifting session then run from 30-60 min trying to maintain THR of 75%-85%. i didnt feel like i was getting much from this anymore so i started doing research and found out about the HIIT and HGH release. i found somewhere (srry i forget where) that right after your HIIT workout if you did it right your skin gets kinda blotchy red and hot to the touch (this aparently means you have succesfully released HGH) so sure enough ive checked my skin after various workouts and only after my HIIT did i see these results. and i see it everywhere (my arms, legs ect). so i was wondring if there was any truth or research on this.
also ive noticed ive gained weight since i started doing HIIT. but the fat in my stomach has dropped.
here was my HIIT workout
treadmill 5 min warm up walking
60 seconds set at 6.0
60 seconds set at 10.5
60 seconds set at 60
60 seconds set at 11.0
60 seconds set at 6.0
60 seconds set at 11.0 and raised incline to 1.5
60 seconds set at 6.0 and incline at 0
this i felt was my limit so i continued to do this till the time was around 23 min on the treadmill at whitch point i was exhasted. did have the skin effect again
dropped it down to 4.0 and recovered a bit. then kicked it back up to 7.5 and ran for ten min
then 5 min cool down
the extra cardio at the end is to capitilize on the fat burning state im in i guess (from what ive heard)
tommorow im going to feel like i got hit by a bus. (didnt feel that after the long runs)
You gained weight but you have more fat in your stomach? Could be water weight, but that doesn’t sound right.
no i lost fat in my stomach but was gaining for about a week, actually weighed myself this morning and i was 173 so i lost weight again.
Hi there… I’m a female, 5’9 143 lbs. I have been lifting heavy 5-6 days per week and am now trying to “cut.” I am still lifting 6 days per week (increased reps, lower weight) and am now doing HIIT after weights 4 days per week. I still have fat to shed and want to double up on cardio and incorporate fasted cardio. Would my morning fasted cardio be more effective if I do 20 min of HIIT or steady state moderate? Thanks for your help.
Fasted cardio is mostly a myth. TI wouldn’t expect to see a large difference if you did it.
I appreciate your compassionate approach, but where on earth did you get the idea that fat people only work out as part of a weight “loss” attempt. You honestly don’t know any fat athletes?
Legitimately fat athletes? No.
Hi, I’ve been reading thru your posts, and I’m finding them very informative; I also had a few general questions for you. I’m 5ft1, female, and 148lbs, with a goal of reaching at least 125 or 120lbs. I usually take in no more than 1300cal per day, and just started light fasting. Should HIIT be done in more than 1 time per day, outside of repeating the routine 7 or 10 times in 1 go, or repeat the sequence a couple more times per day? Also, do you have any general tips or encouragement for me to reach and maintain my goal? This last 20lbs is primarily baby weight never lost after giving birth, and my daughter is now 2 1/2 yrs, so I guess it’s time for me to start kicking my butt back into shape again. Thanks!
No HIIT should only be done once per day.
Hi! I’ve read that is better to do HIIT on non-lifting-weight days, I’m wondering if Pilates cannot be practice on those days either?
Also, I use a Step Master, I find it easier for me to control the speed, but I’ve read that the treadmill is always better? Is that true? And how do you know when you are at your 90% or 60%?
Thanks!
You can do HIIT before or after lifting. I would do pilates on off days and Step master is just as good as the treadmill, try to avoid the elliptical.
Hi,
I train weights using a 3 day split (Monday, Wednesday, Friday. The other two days (Tuesday and Thursday) I do cardio with abs. I tend to do 30 minutes of cardio after weights using a step machine on the random speed option. Can I do HIIT training on Tuesday and Thursday with my ab workout? Since my weight routines are very exhaustive and I know I won’t be able to perform HIIT after my weight lifting routine. How long must be the HIIT training session? Thanks in advance.
yes but if you do HIIT on T/TH then I would skip the 30 min cardio sessions on MWF. HIIT sessions usually last anywhere from 10-20 minutes.
Hey there, i was just wanting some info on post nutriton as there is that much different info. I basically do fasted sprints as i prefer it. I was just wonderin what your take is on post nutriton. Some sites say take a shake straight after then about 1 hour later have meals and vice versa. Any meals ideas would be very helpful. Thanks
You don’t need to eat one hour after your workout, that’s largely a myth. Just try to get something in within 3 hours of training, don’t stress over it.
Hi, Great article! Would you advise in taking a protein drink after weights and before hiit or wait until you have finished your session? I have done hiit before and the results were incredible but fell away from it for personal reasons. This time I want to add a weightlifting programme (SL 5×5) for even better results. Also is this the afterburn that people speak about?
I would take it after. Afterburn is the slight increase in metabolism that occurs after HIIT.
Cheers Keith for the swift reply, keep up the good work.
If I’m training for a bodybuilding competition & running sprints 3 times week can I do HIIT on the other days to lose more body fat without losing my muscle?
Doing more HIIT won’t cause you to lose muscle but may very well negatively impact your recovery abilities so be careful.
I have just started using HIIT. After a cardio session I like to cool down for about 20 minutes on a bike. Am, I able to do this after a HIIT session ?
Ya that’s no problem.