Is my workout really HIIT?

[jaccim]

Hi - newbie here. I learned about HIIT about 2 months ago after hitting a plateau with the standard 45-minute, same-speed treadmill jog (5-6 mph). After looking all around the web for hints & information, I tried to develop my own hiit workout for the treadmill. I don't have time for a gym and I have a pretty good treadmill, so that is my best option right now. I know there will be conflicting opinions about my workout, as it is different for everyone, but I'd like to get some kind of consensus as to whether this is actually HIIT. I do this three days a week. On my other two workout days I do 3 miles on the elliptical in 38 minutes. I also do some arm & ab exercises.

Some back ground before I give you my workout. I am 25 yr old female, 5’7” and 150 pounds. Although I’ve really kicked up my workout in the last 7 months, my weight hasn’t changed, however, I’ve gone from a size 10 to 6/8. My muscle mass has greatly increased, but there is still a little fat I’d like to be fully rid of.

My version of HIIT:
Warm up for 7 minutes, start walking 4.2 mph up to jogging 5 mph at 2% incline.

Then Hiit Session 1:
1 minute running 7 mph at 3% incline – heart rate gets up to 170-180 bpm
2 minute cooldown jogging 5 mph at 2% incline – heart rate stays around 140-150 bpm.

Hiit Session 2:
1 minute running 8 mph at 1% incline – heart rate gets to 180 bpm
2 minute cooldown jogging 5 mph at 2% incline – heart rate stays around 140-150 bpm

Hiit Session 3:
1 minute jogging 6 mph at 5% incline – heart rate gets up to 170-180 bpm
2 minute cooldown jogging 5 mph at 2% incline – heart rate stays around 140-150 bpm

I repeat these 3 sessions again, and then session 1 again – totaling 21 minutes of “hiit”

I then usually spend a ½ mile cooling down. By the time I’m done, the workout has taken me about 35 minutes and my finished heart rate is still around 135 bpm. And while I am tired, I am not to the point of feeling like I’m going to throw up, like some people suggest. However, on the treadmill, my legs have a hard time moving faster than 9 mph, and even though I’m not going 12 mph, my heartrate is still up there.

What I’m wondering is:
1) Are my intense and rest intervals too long? I tried doing 30/60 intervals and it didn’t tire me out nearly as much as my 60/120
2) Are my intense intervals too wimpy even though they get my heart rate up to 90%?
3) Are my rest intervals too intense? Should I be walking at around 4 mph to get my heart rate down?
4)Is this a HIIT workout at all?

Thanks for your help! These forums have been a great source of info.

 

[Wrangell]

I then usually spend a ½ mile cooling down. By the time I’m done, the workout has taken me about 35 minutes and my finished heart rate is still around 135 bpm. And while I am tired, I am not to the point of feeling like I’m going to throw up, like some people suggest. However, on the treadmill, my legs have a hard time moving faster than 9 mph, and even though I’m not going 12 mph, my heartrate is still up there..

Where did you get the idea that if you weren't on the verge of " throwing up " , then you weren't doing HIIT ?

What I’m wondering is:
1) Are my intense and rest intervals too long? I tried doing 30/60 intervals and it didn’t tire me out nearly as much as my 60/120.

The intervals seem fine - a 1:2 work / rest ratio is actually very common.

And your works intervals can range anywhere from 10 seconds to 90 seconds - whatever you're comfortable with - there are no hard and fast rules as to duration.

2) Are my intense intervals too wimpy even though they get my heart rate up to 90%?

No.

But a simpler approach to your work interval is to forget about tracking your bpm altogether and simply do your work interval as hard as you can - i.e. simply go 100% flat out...then your bpm become a moot point.

3) Are my rest intervals too intense? Should I be walking at around 4 mph to get my heart rate down?

Again.

No hard and fast rules . Your rest intervals can simply be pre-set time limits or they can end once you reach a pre-determined bpm level.

4)Is this a HIIT workout at all?

Yes, I would say it is.

 

[BikeSwimLaugh]

I’ve really kicked up my workout in the last 7 months, my weight hasn’t changed, however, I’ve gone from a size 10 to 6/8. My muscle mass has greatly increased, but there is still a little fat I’d like to be fully rid of.

First & foremost....huge congrats on your success!!!!

I too have experienced the similar results....my drop in scale weight has fallen far short of what I feel is reasonable, but my body-fat% has dropped considerably and I've downsized my waredrobe as well. The general problem we have is that society tends to base dieting success on one primary question: So....how many pounds have you lost???

I know you didn't ask for a psych-up on feeling good about yourself, but I just want to take the time to address, acknowledge and celebrate your hard-earned results. You the woMAN!!!:jump1::jump1:

I'm going through the same thing. I do 2 spinning classes back to back and then swim a mile. I weight-train and burn calories through exercise every day. My calories are low....and yet progress is dwindling. I'm just saying this so you know we're in the same boat.

Here's my thought. Imagine an airplane that is going to land, and it's at high altitude. We all know when it lands it'll be nearly horizontal to the ground and descending at a gradual rate.....but while the plane is at 28,000-feet it could drop altitude much faster, it could even do a dive and gradually pull out of it. That's what dieting is like. At first the body can dump massive amounts of weight (like those people on Biggest Loser)...but as you approach a more ideal weight things just tend to level out. Your body adjust to the caloric intake, you've lost weight and working your body in exercise isn't as taxing...and let's not forget how your body can adapt to exercise. It just gets tougher.

As I mentioned, on many days I do 3 hours of exercise, some days more, some days a bit less....and I'm still against this wall. If you wanna kick-up your exercise longer or more intense (or a combination of both)...you can and you should see some results, but in the end, it's just going to take perseverence, tenacity and steadfast determiation to get those final pounds off. I'm chasing the same fat too. Just buckle down and work it out. There are no magic pills, diet drinks or new approaches that'll help you shatter some barrier and suddenly realize a huge difference. At least I don't believe there are, others may (and likely will) disagree.

Hey, the cup is 92% full, don't get obsessed with the last 8%....it'll happen!