HIIT Ideas

[Deezus]

ok, here the situation, I lift about 4 days a week and want to start some intense fat burning, I have been doing cardio 2 days a week in between 2 day lifting intervals. for about a month and a half. I want to kick it up a notch and try this HIIT Ive been hearing so much about. As of right now for cardio I do:

10 min stretch
10-15 min sprints
10 min going up and down steps
5-10 min light jog
15-20 min Hand-eye co-ordination (a.k.a. throwing a tennis ball against a brick wall, track and catch/retrieve)
10 min cool down stretch

Is this basically a version of HIIT?
Is twice a week enough to burn a substancial amount of fat?
Any Idea about HIIT without any treadmills, Elipticals, or stairs. (just weights or the great outdoors)?


My diet is ok right now, consisting of sushi, whole wheat turkey & veggie sandwiches (light mayo), no drinks except water and occational gatorade when i run out of energy, Amplify Protein Shake(with water not milk), tuna, veggies, peanut butter...These are basically the staples.... round about 1700-2100 cals/day

Any recommended diets that arent completely depriving but effective??

Im 5'9 215lb

Thanks, You guys Rock!

 

[LAM]

your cals are too low, not enough good fats in your diet, not enough fiber...

 

[Deezus]

Suggestions on these matters?

I thought I got alot of fiber from the veggies (brocolli, pickles, salad, ect...)

Thanks for the feedback man!

 

[Deezus]

Heres a thread I found quite informative with a link to a HIIT program that is only jogging and running, any opinions on that?

http://www.ironmagazineforums.com/showthread.php?t=34885

 

[BulkMeUp]

HIIT look through that thread as well as the links within it. You will get an idea as to what/how you should do HIIT.
Also look up the sticky 'guide to...' in the diet forum.

 

[Tha Don]

HIIT should last no longer than 20-30mins

my HIIT lasts barely 13mins, on the treadmill - 1:30 run, 0:30 sprint, repeat about 6 times and I can't walk! i just kill it on the treadmill.. sweat a bucket load.. half dying tryin to suck in air!

now thats HIGH INTENSITY interval training!

 

[Deezus]

Damn strait man, I know what you mean NOW. I just went and cycled for 6 minutes 30secs jog 30 secs sprint like the article said to do. It thoroughly kick my ass. I had no idea, now I do. It sounded weak until you try it.... The pace puts my other regiment to shame. Less stuff, but ALOT more intensity....

 

[GoalGetter]

Deezus listen to these folks man, and read those links! It totally changed the way I do cardio! And welcome to IM! Good luck!

 

[Deezus]

I most certainly have and will continue to listen to the wonderful advice of the people here. The HIIT was most impactful today.....

 

[camarosuper6]

If you really wanna burn fat, start weight training.

Weight train 3-4 days a week. Do HIIT cardio 2-3 days per week on either off days OR at least 8 hours after weight training.

 

[Du]

If you really wanna burn fat, start weight training.

Weight train 3-4 days a week. Do HIIT cardio 2-3 days per week on either off days OR at least 8 hours after weight training.

What about 8 hours before? Im thinking about doing HIIT in the AM. I lift at night, about 730ish-845ish. Whaddya think?

 

[Deezus]

I weight train 4-5 days a week on the regular, I was just looking for something to help shed some fat as well .......
BTW Im thinking of trying a new schedule on a non 7 day system:

day 1: Chest,Tris
day 2: Back, Shoulders
day 3: Legs, Abs
day 4: Rest

Repeat

Anyone tried anything like this?,, and how frequently would ya'll suggest doing the HIIT for maxium effectiveness?