lack of progress

I am currently on my 16th session of HIIT. I started out with a 30 sec. sprint/30 sec. jog ratio. First HIIT workout was 4 minutes and with every other workout increasing my 1 minute. (4, 4, 5, 5, 6, 6 etc etc).

I seemed to be doing okay, but when I got to my 9 and 10 minute sessions, things got harder to the point where I couldn't recover in time and the 30 second sprint become more of a 30 second slow run. Eventually the 30 second rest period went from a jog to a 30 second walk. It came to the point where I had to change the ratio to a 20 second sprint and a 40 second rest cycle (combination of jogging and walking). In addition, for the first 3 or 4 weeks, I did 3 sessions a week, but cut down to 2 a week recently.

I figured my endurance would only go up as I progressed, but it seems to have gone down. NOt only that, I have completed 15 out of 24 HIIT sessions and I haven't lost any weight. Is this jump to 40 sec. walk/20 sec. sprint going to further impede my progress?
 
its your diet buddy.

HIIT alone, won't help you lose weight, its dieting.

I'm guessing, your shedding body fat. but you should check your body fat % every 3 weeks. imo.

and about your HIIT, HIIT isn't about building up endurance, the sole purpose of it is to burn fat. with minimal muscle loss.

Regardless of your routine, you need to keep your intervals at a steady pace.
up to 10-15 minutes of HIIT is good enough . 2-3 times a week

30 seconds - sprint @ 90-100% heart rate
45-1 minute - walk/jog @ 50-70% heart rate. repeat

up to 10 minutes.

rest depends on your diet. which I am guessing has a loop hole.
HIIT is not a miracle workout... its meant to help you burn fat, yes, but its also your diet that plays the main factor.

figure out what your daily caloric needs are, cut 500 from the total. creating a deficit.
 
I agree with Joey, It's likely a dietry issue.
But I also would say that perhaps what you are doing is just TOO intense. I keep saying this, but HIIT is only good for some, and it is dangerous/bad to over do it.
You started out well, but then it got worse? Sounds kind of like your body doesn't like what you are throwing at it.

The diet needs to be in check, and possibly... possibly... check out some other cardio options. HIIT might just not be for you, it isn't for everyone.
 
It is very interesting that you haven't lost weight. How long has it been? What is your diet like?

It sounds to me like there are two problems here: 1) You are not giving yourself enough recovery time between workouts, and 2) You have a slight misconception of HIIT.

I think that you are increasing your time (a minute every other workout) at the expense of your workout. HIIT does and will increase your endurance - but that is a by-product. That is something that you will notice when you do moderate intensity workouts and find that you can do them for longer. HIIT was never designed to be something you did for so long, especially at first. There is no reason why you would be able to increase by a minute every other session. That's extremely quick and unnecessary. It is better to increase your intensity than your time.

The way that HIIT works - the science behind it - is that you go as hard as you can. You should not be able to do that for extended periods of time. You should not be thinking in terms of how many minutes you are doing. You should be thinking, for those few seconds - that your life depends on going as hard as you can. Find the upmost boundary of your ability and break past it. That's what I like about HIIT - you're reaching the brink of your human potential.

Science has shown that people who do HIIT lose more weight - but this is NOT because they burn more calories. They burn calories more efficiently from fat, and HIIT increases the metabolism. You don't need to do HIIT for a long time to get this effect. (This is UNLIKE what many people say about low-intensity. Low intensity exercise burns a greater percentage of calories from fat, BUT people burn fewer calories total. That means that they are still burning less calories from fat.)

First, you should take a week off to recover from this high-intensity workout. Remember, the leading experts in fitness recommend taking a week off every 12 weeks, which is often when you see the most progress. But what you're doing is very high intensity, and your body is not responding the way it has previously. You need a break, and you need it now.

After that, I think you should change the way you have been doing it and try something new: cut down your time considerably, maybe even back to 4 minutes; focus not on how long you're doing it, but how hard; go as hard as you can; take quick breaks; and start by doing it only do it for 20 seconds with a very short break, maybe 10 seconds. Try that for one workout, knowing you'll only do it for 4 minutes.

If you want to lengthen your time past four minutes, do it much more slowly than you have been. Focus much more on your intensity. Instead of letting time dictate your workout, your workout should only go as long as you can go at top speed. Forget completely about predetermined time increases. Just do as many repetitions as you can at top speed. When you start to slow down, your workout is over.

In traditional HIIT, when people went below their max capacity, that was the signal to stop. What you say here is a clear signal that your workout is over, and that's ok, as long as you went as hard as you could:
"I couldn't recover in time and the 30 second sprint become more of a 30 second slow run. Eventually the 30 second rest period went from a jog to a 30 second walk. It came to the point where I had to change the ratio to a 20 second sprint and a 40 second rest cycle (combination of jogging and walking)."

Also, don't do it more than three times a week. You may not be allowing your body enough time to recover - which means your next workout will feel lame. Some people add "moderate" workouts during the week and only do HIIT once a week. So 1-3 times a week might be helpful. A moderate workout might be encouraging, as you'll be able to see your progress in endurance.

So again, I think that what's holding you back is your are determining your success by the wrong measures. Your success has nothing to do with how long you can do HIIT. It has much more to do with how much better you can do it.
 
One of the biggest areas of contention on HIIT seems to be how long the High Intensity Intervals should last. I've seen recommendations on here of 1-3 minutes and even up to 5 minutes, but every research study I have read recommends 15-20 seconds! That is a huge difference in philosophy about HIIT and results in some very different regimens? Which is better (for fat loss), short (15-20 second) sprints or longer (1-5 minute) sprints?
 
Here is what it seems to be. People hear High Intensity Interval Training and think Interval Training. You CAN do interval training for 5 minutes. You cannot do HIIT intervals for 5 minutes - it is simply impossible for any normal human being to go as hard as they can for that long.

dswithers said:
One of the biggest areas of contention on HIIT seems to be how long the High Intensity Intervals should last. I've seen recommendations on here of 1-3 minutes and even up to 5 minutes, but every research study I have read recommends 15-20 seconds! That is a huge difference in philosophy about HIIT and results in some very different regimens? Which is better (for fat loss), short (15-20 second) sprints or longer (1-5 minute) sprints?
 
Back
Top