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@reddydebby I chose to add HIIT to my routine because I got busy and my health started to decline (stress and not being able to run during the week due to corporate job). I do HIIT 3 times per week at the track or at the gym with a longer outdoor cardio session on the weekends. HIIT makes me...

@reddydebby Hey! Thank you so much! /@axoflegend already did a great job answering these questions. Here is some additional information. HIIT leans more to the cardiovascular/conditioning side of the spectrum. If you want to gain muscles, then your focus should be on a weightlifting routine...

A Beginner's Guide to High-Intensity Interval Training Hey! I posted this for our community at r/HIIT and I think that there may be interest here at r/bodyweightfitness too. This guide has been written to support anyone in the Reddit Community who is just getting started with HIIT. Please...

@mindforchristmomof3 For farmer's walks, you grab two dumbbells or kettlebells (one in each hand) and just walk. You can increase the intensity of the workout by increasing the weight or working intervals and decreasing the resting intervals. I just walk a set distance with the weight, set it...

@dawn16 Yeah that's a good point. I love walking in general and think it should be used by everyone. It's a good break and can be done anytime you are taking a break from work or studying. Walk around the office or your school. Take the stairs. Park further away from the entrance. Speeding up...

@dawn16 Depends on the person and how you work with the variables. Treadmill Walking - There were studies that tested treadmill walking on an incline for older adults with coronary artery disease and it was still beneficial. I can find the studies once I get back. Jump ropes - if I am doing...

@aroosaawooga This is a great question and makes sense. I specifically put the type of exercises in this order because most of the research that has been done on HIIT has been done on aerobic exercises (cycling and running). HIIT was primarily researched using aerobic exercises because it is...

@landonnate Thanks for catching that! :)

@goatsandroses Ah! Sorry for the misunderstanding. Yes, it would definitely still be beneficial. For example, the Tabata Protocol is only 4 minutes when you don't consider warm-up and cool-down. Also, the Gibala Protocol is only 7 minutes. You can control these variables to make it work for...

@goatsandroses The warm-up is important because you do not want to get injured during the workout. You can probably fit a warm-up and the intervals within ten minutes. Before you start HIIT, I would recommend speaking with your doctor to make sure that everything is cleared. The cool-down...

@goatsandroses What type of exercise do you plan to do? I don't recommend going all-out without a warm-up because your muscles won't be ready for it. You can do certain body weight exercises like jumping jacks and high knees right from the beginning.

@shawntavia We should probably reach out to these researchers and tell them about the insanity of using shorter warm-ups. Here are the warm-ups that were used in the HIIT research protocols: The Meyer Protocol (does not mention a warm-up) The Little Protocol (3-minute warm-up) The Gibala...

@shawntavia I agree. These are great points.

Never claimed that I'm an Olympic level coach or that I'm training anyone for anything beyond general fitness. Whoever is training for a race has a different goal and people should follow that plan. My fastest marathon was 3:18, so no I'm not an elite. But I can read the research. My goal is...

@shilohmark Yeah it was. The treadmill is convenient, but I wouldn't say it substitutes running outdoors or at the track whenever you have time. For the elliptical, I increase both the resistance and my speed during the working intervals. You can use a combination of both variables or either...

@shilohmark This is a good routine for cardio, but sprinting on the treadmill can be dangerous because of your speed. If you have a high school near by, I would recommend running a similar Modified Wingate at the track instead. I've noticed a lot of people do sprints on the treadmill then stop...

@need This is really good! It seems like this is on the longer side and would be more of a muscular endurance workout, but you mentioned you are working out different muscles with each circuit. How long have you been doing this and what are the results? At the end of the day, it's about doing...

How To Do HIIT In 3 Steps Hey all! I decided to write a simple how-to guide on /r/HIIT. This is a three step process to help you create your own workouts with the exercises listed below or any other exercises that you prefer. Please let me know if you have any questions. 1. Pick the...

@lady_of_rohan Thanks man. I know Tabata. The first article cited in the post uses Tabata HIIT Kettlebells if you're interested in that. Edit: Also, 30 seconds of sprints with 4 minutes of recovery is known as the Wingate Test. It is one of the most studied Sprint Interval Training protocols. I...

@lady_of_rohan I agree about choosing the right tool for the job and I think it could still be a kettlebell. This is just one study, but their conclusion is interesting. Comparison of Cardiorespiratory and Metabolic Responses in Kettlebell High-Intensity Interval Training Versus Sprint...