What kind of HIIT stuff can you do at the gym?

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xyrrus

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Are there any effective HIIT exercises that can be done in the gym? Treadmill is a no go due to the difficulty of the controls at an extremely fast pace. Haven't really tried it on any other machine. I normally do my HIIT outdoors but I need something for the incoming winter season. Tips? Ideas?
 
Ellipctical, rower, bike, etc.

It's all about effort and heart rate, so anything you can do as SS cardio, you can do as HIIT.
 
Treadmill

Everything in this thread seems to state that you have to go "all out" for 10 secs to 1 min. I am a little scared to go over 10 miles per hour on the treadmill because of the threat of falling. But this is not hard enough for me. Any thoughts?
 
I have done it on the treadmill (yes, running on those things at 10 mph is a little scary at first, but just be careful), the stepper is effective as hell, bike is good too...
 
Well, the ones at my gym max out at 10 mph, which is decent. I'd be better served going on a track since I feel like I might be able to sprint at 11 mph or better, but it works fine for me.
 
I've recently found that the stairmaster works well for me for hiit. I set it on manual and do:
1 minute warm up at level 10
30 secs at lvl 1
30 secs at lvl 20
30 secs at 1
30 secs at 20
45 secs at 1
30 secs at 20
1 min at 1
30 secs at 20
1 min at 1
30 sec at 20
2 min cooldown at 3
My heartrate gets up to about 95% of my max.
This seems to be safer than the treadmill and more intense than the stationary bike.
 
anyone use a rowing machine for hiit?

just wondering which machine would be better for hiit for my home gym: recumbant bike, rower or stepper. thoughts?

--matt
 
awesomeame said:
anyone use a rowing machine for hiit?

just wondering which machine would be better for hiit for my home gym: recumbant bike, rower or stepper. thoughts?

--matt
Click to expand...

I have used a rower. It's a good one, but since HIIT is all about heart rate and intervals rather than any particular form of cardio, the best one is going to be the one you use regularly.

However, avoid the recumbent bike and go with an upright, if you go with a bike.
 
try increasing the gradient on the treadmill before the speed that will make it harder without going to fast.
 
Do you have to be on level 10 for HIIT? I usually run between 6.5 - 7.2 and that is EXTREMELY tough for me to do. Granted, im doing my HIIT for 5 minutes..maybe I should go faster for a shorter time?
 
dejasade said:
Do you have to be on level 10 for HIIT? I usually run between 6.5 - 7.2 and that is EXTREMELY tough for me to do. Granted, im doing my HIIT for 5 minutes..maybe I should go faster for a shorter time?
Click to expand...

I would.
At my highest intensity, I would not be able to run for 5 minutes...
i ususally do just 1 min per interval..
but it really depends on your heart rate
 
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Treadmill Hiit Yes !

I do HIIT on treadmill all the time; machines go FASTER than 15 mph !! I've gone only up to 14.8 mph.

You can learn to control the adjustments at fast speeds. However, it is okay to momentarily step on the sides of the machine, straddle it, to bring the speed back down to recovery pace. I do this all the time. At end of sprint, step feet off to side and change speed, then get back on.

OR, when I'm done with a sprint, I just get off the machine and walk around for part of the recovery, then get back on and slow it down for the remainder of the recovery.

DO NOT HOLD ONTO THE MACHINE WHILE SPRINTING. THIS IS CHEATING BIG-TIME.
 
you don't always have to go faster, if you are uncomfortable with that raise the incline as it is your heart rate that is the bases for HIIT its like running hills while trying to maintain the same pace-just food for thought
 
I've never felt good on a treadmill, even going slow boat. Doing the hiit on a stationary bike can be kill though. Right now I'm doing 50 seconds at about 22 mph, then all out (I've had myself going 40mph according to the computer) for ten seconds. Legs get a really good burn.
 
For cardio I typically jog or use the elliptical. So if I use the elliptical, what's a good pattern for HIIT? I usually just do like 25mins on level 7. I never realized you need to do like a 30seconds of really hard stuff. What levels would be good to alternate between? I'm not sure what the highest setting is, but its probably around 20.
 
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