High Intensity Interval Training - How often?

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DBJKIBA

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I am a 15 year old male, I am 5 feet 11 inches and weigh approximately 208 lbs. Yes I am overweight, borderline obese. Today I went to the gym and started HIIT:

Sprint at 9.0 mph-1 min
Cool down 3.5 mph-2 min

I repeated this interval 6 times and by that time I was extremely tired.

Should I be doing this everyday if I want to lose weight? I want to lose the most weight I can by the end of AUGUST without hurting myself.

If I am only doing HIIT every other day, what can I do on off days to help me lose weight? Would swimming be a good option? I am not familiar with weight training so please don't mention that.

THANKS!
 
DBJKIBA said:
If I am only doing HIIT every other day, what can I do on off days to help me lose weight? Would swimming be a good option? I am not familiar with weight training so please don't mention that.
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HIIT can be done with any cardio exercise -- running, bicycling, swimming, rowing, etc.. If you are not training for a specific sport or using the cardio exercise for some other purposes (e.g. running or bicycling to go somewhere), you may want to consider mixing different types of cardio exercises for your cardio training, due to different muscles being used (note that swimming and rowing are full body exercises).

Weight training can help you build muscle, which can help you lose fat (although it may increase weight). Why not try learning some weight training exercises so that you can do weight training in addition to cardio?
 
HIIT should not be done everyday. Like weight training you need a recovery day in between. Alternate your HIIT days and your heavy lifting days. 2-3 days a week is enough for the average person. Do another type of cardio on your off days. Race walking, biking, swimming. Mix it up.
 
Definitely don't do HIIT every day. Like the above said, 2-3 times per week is a solid amount. If you want, you can other cardio on another 2 days or so, but I wouldn't do cardio more than 4-5 days a week overall. Your body needs a break. As for your specific, routine, that wasn't bad at all, but I would recommend doing a 5 minute warm up before hand. You shouldn't just jump into an all out sprint.

You seriously need to consider weight training if you want to build a better physique, be healthier, lose more bodyfat, etc. Building muscle is the number one best way to lose bodyfat. In fact, and I know you're not going to like this answer, but if you were forced to pick weight training or solely cardio, weight training wins every time. The only way that wouldn't be true is if you were training for some type of running/cycling activity. Ideally, you really want to do both. Go do some reading in the weight training section about some great beginner routines. There's tons of information out there.

Another thing is your diet is going to be HUGE in all of this. Make sure that's in check before anything else. You will never be able to out train a bad diet.
 
weighing as much as you do kid you must watch your joints and adjust your diet before you do severe training like HIIT..Do a lot of fast walking first and weight training(careful at your age and under supervision)cut your meals down in size and have 5 or 6 of them during the day..eat your greens, low fat meat and avoid fast carbohydrates(sugar,bread)
 
Follow what Ride_On has said, but don't forget that the nutritional side is equally important to the fitness side. This is where a lot of people make their mistakes when trying to lose weight. They focus on the exercises but don't work on their diet.

Eat your vegetables and fruits daily; the 5 veg and 2 fruit never fails. Stick to your high protein meats; Chicken is always the safest bet, fish is also great for meals, if you like tuna then you can have that for your snacks. Stick to 5-6 meals a day, instead of only 3. Eating smaller meals more often a day will lift up your metabolism.

A lot of people like their almond nuts; which is a great source of protein and energy. I would suggest nibbling on them whenever you get hungry. Another thing, eat your salads before the meat, this way you'll probably fill up on the salad for the most part.

Hope everyone said here will help you out. Stick to it mate and you'll be feeling on top of the world in no time.

Keep it up ;)
 
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