Hi, been contemplating HIIT training for some time now and when i seen an article on it in Mens Health this month i thought ill have to give it a serious go - and my god is it tough!! 
Here is the routine they had planned out:
Stationary Bike
6 mins low resistance warm up
4 mins @ 20secs 100% effort then 10secs recovery - do this 8 times
Rowing Machine
Medium resistance 6-7 on machine
all out 100% 15secs then 50% of your effort for 45secs for recovery
repeat this 10 times
Treadmill
simply says 2mins of high intensity followed by 2mins of low intensity
Elliptical machine
For the last 10mins do no intervals - perform 10mins of steady exercise at l7 on borg scale
Ok so a few Q's - the treadmill - 2mins is far too long to be doing full sprint is that not correct? I would have thought about 20-30secs full out then 1-2min recovery and so on say 5 times. Any thoughts on this? Today we did about 30secs at 17mph and then took about 2mins to recover only repeating it 3 times as we were so shattered!!
On the intense parts of the work out my HR is peaking around 180 which is 92% my HR Max. With it dropping to around 170 when recovering - however i feel that i am going as hard as i can so i guess it is working ok?
And final question - Sunday was a lifting day for me so was it ok for me to do HIIT today or will it be burning my muscle? Will it be ok for me to lift tomorrow or should i rest a day? Diet wise i eat very well with plenty of protein at every meal...
Here is the routine they had planned out:
Stationary Bike
6 mins low resistance warm up
4 mins @ 20secs 100% effort then 10secs recovery - do this 8 times
Rowing Machine
Medium resistance 6-7 on machine
all out 100% 15secs then 50% of your effort for 45secs for recovery
repeat this 10 times
Treadmill
simply says 2mins of high intensity followed by 2mins of low intensity
Elliptical machine
For the last 10mins do no intervals - perform 10mins of steady exercise at l7 on borg scale
Ok so a few Q's - the treadmill - 2mins is far too long to be doing full sprint is that not correct? I would have thought about 20-30secs full out then 1-2min recovery and so on say 5 times. Any thoughts on this? Today we did about 30secs at 17mph and then took about 2mins to recover only repeating it 3 times as we were so shattered!!
On the intense parts of the work out my HR is peaking around 180 which is 92% my HR Max. With it dropping to around 170 when recovering - however i feel that i am going as hard as i can so i guess it is working ok?
And final question - Sunday was a lifting day for me so was it ok for me to do HIIT today or will it be burning my muscle? Will it be ok for me to lift tomorrow or should i rest a day? Diet wise i eat very well with plenty of protein at every meal...