question about HIIT

[chad.baon]

Im going to start incorporating HIIT into my cardio today but I had a few questions. Right now I run 3-4 miles at a steady rate, so with that in mind what is the ratio I should be at for HIIT. For example 30seconds sprint/30 seconds jog for 25 minutes? Let me know what is a good ratio for beginners to moderate runners and also about how long to go. I just heared about HIIT recently and dont have it all down yet. Also, what speeds do you guys do this at? Thank you.

-Chad

 

[newf]

Do whatever you can withstand, the goal is to spint has hard has you can. I'd say start with 30sec sprint and 90sec jog and see how it goes.

 

[tenpercent]

MH put out a study last year that said there was more of a fat burning effect when sprints were kept to 6 seconds. They had a plan that recommended 6 second bursts with 15 second back offs. But I agree with above. Do what you can. I always did 30 second burst with 60 second back offs.

 

[tonymcclellan]

I have an older fitness magazine with this type of routine callled Guerilla Cardio. It had an 8 minute routine, with 20 sec sprint, 10 sec rest intervals. It said you shouldnt try this as a beginner. I was going to pick that routine up in a couple months. Its supposed to be better than regular cardio for burning fat and calories, because the muscles keep buring for hours after the session.