please help with my hiit!!!

[bodom]

Please critique my cardio and hiit workout and be completely honest. After reading what built has written on hiit i feel as if the workout i have been doing is way less intense than it should be. (Although it feels intense when i get done )

35 minutes of elliptical cardio 6 days a week ~500 calories per session.
After every 7 minutes of 8-9 mph jogging i do 1 minute of all out sprint at about 16 mph. keep in mind this is an elliptical and alot easier than pretty much everything else.
My question being : Is this workout even giving me the benefits of what hiit is meant for???

 

[bodom]

oh yeah and i am 6'1'' 203lbs

 

[Built]

Goals?

 

[DiGiTaL]

35mins 6 days a week, omg are you trying to kill yourself

 

[Gazhole]

HIIT is generally shorter and more intense. If you're going for cardiovascular fitness i would perform them like that.

A common protocol is 30 seconds on and 30 seconds off, i.e. - sprint for 30 seconds, jog for 30 seconds, and so forth.

The whole cardio session shouldn't last more than 10 minutes if you do them in this way.

 

[bodom]

Goals?

around 185, just trying to lose the extra stomach fat tho...

 

[bodom]

35mins 6 days a week, omg are you trying to kill yourself

physically its not that bad but i could definately die of boredom!