Advice regarding my HIIT weight loss routine

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sunilm007

0
Hi all,

I am new member of this forum. My height is 5'8" and I weigh 182 lbs. I have started doing weight training a month ago. While browsing, I came to know about High intensity interval training and I have designed my program as per its inputs. Can someone please go through my routine for a week and advice?

Monday Full body workout 45 min
Tuesday HIIT and abs
Wednesday Rest
Thursday HIIT and abs
Friday Full body workout 45 min
Saturday Rest
Sunday Rest

HIIT Routine (Repeat the below super set 4 times)
Mountain climbers 20sec/10sec rest
jump squats 20sec/10sec rest
Lunges 20sec/10sec rest
Skipping 20sec/10sec rest
Mountain climbers 20sec/10sec rest
jump squats 20sec/10sec rest
Lunges 20sec/10sec rest
Skipping 20sec/10sec rest
Rest 2 min

Thanks,
Sunil
 
I am assuming you want advice more on the HIIT than the weights as u haven't put any details. In terms of the HIIT training the key is to get extremely puffed out, literally like you can't keep going. If you are achieving this with your 20/10 split then good, but I would assume that certain exercises will be easier than others. You can do many variations on HIIT. As you progress in your fitness you might want to increase to a 40/20 split and have a 1 minute rest at the half way point (after 2 sets). You can also pyramid your exercises, so progressively getting longer. Use the hardest exercises for your shortest intervals and then increase your interval time by 5 seconds for each exercise. The rest periods can be the same as the interval. For example:
jump squats 20 sec/20sec rest
mountain climbers 25sec/25sec rest
lunges 30/30rest
skipping 35/35 rest
You can also add other exercises such as tuck jumps, frog jumps where you jump forward and backwards touching the floor each time, plie jacks where you touch your heels together as you jump, air jacks and burpies. They really get the heart rate up.
The main point is for you to challenge yourself with each workout. Because Hiit training is relatively short in time, it is very important to keep pushing yourself further. Changing the routine up whenever you can will stop you from stagnating.
 
Thanks a lot for your inputs. My main concern is about my whole week routine. I wanted to know if my combination of weight training and HIIT is good enough to achieve my weight loss goal. Or will this routine have any adverse effects. And, as you rightly pointed, I will include many high intensity workouts as I progress, but this is a start.


Thanks,
Sunil
 
Yes, I think your combination looks good. It depends of course on what sort of weight training you are doing. But at the end of the day, if you weren't doing a lot of exercise previously then you will definitely get some great results as long as you keep challenging yourself:)
 
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