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The Best HIIT Routine

Article by JoshVales Josh is an Expert Trainer and Best-Selling Fitness Author. His mission is to cut through all the B.S. about losing fat and gaining muscle that's spread by so-called 'gurus' and broscience. He wants to help people reach their fitness goals through truth and knowledge. Josh has written 71 awesome articles for us at Outlaw Fitness Twitter: @laststopfatloss Tweet
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The Best HIIT Routine | Outlaw Fitness

The Advantages of a HIIT Routine
For many of us, the idea of doing long, boring cardio sessions is a daunting thought. Luckily, there is an alternative. It’s called High Intensity Interval Training, or HIIT for short. It’s a kind of training that will give you a body like those you see above. It involves alternating between periods of low or moderate intensity and periods of extremely high intensity, and you can do it in a fraction of the time of a normal cardio workout. The problem with HIIT is that many people don’t really know where to start, in this post I’m going to share with you what is, in my opinion, the best HIIT routine. On top of losing fat, HIIT routines have a whole slew of things that it does better than regular cardio: Increases your V02 max much more than steady-state cardio. This means it increases the amount of oxygen your body can take in during exercise. Translation? You’ll be in better shape when you go play ball with the guys. Doesn’t cause you to lose precious muscle mass like traditional steady-state cardio does. When you engage in long, slow cardio sessions, your body can enter a catabolic (or muscle wasting) state. This means your body literally starts to consume its own muscle for energy. This won’t happen during a HIIT training routine. Combined with a slight increase in calories above your maintenance level, HIIT workouts can actually be anabolic, meaning they’ll help you gain muscle. This is certainly something you can’t get from normal cardio. Of all the slight variations amongst HIIT routines, the one that works this best is the 30 second/90-120 second split. Let’s break it down for you.

The Best HIIT workout routine:
1. Maximum intensity for 30 seconds. 2. Recovery for 90-120 seconds (only rest as long as you have to). -Repeat this cycle 6-10 times, depending on your level of fitness. Before your HIIT routine, it’s best to start with a 5 minute warm up at a comfortable intensity. After your HIIT workout, finish with a 5 minute cool-down period before you stop moving completely. Even the longest HIIT workouts can be completed in about half an hour.

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Do I have to run when doing HIIT? HIIT training routines can be done with any kind of cardio. you find yourself unchallenged. The best way to do this would be to either shorten your rest periods. The important thing here is to always progress.outlawfitnesshq. For example: Maximum intensity for 45 seconds. you will be able to perform this routine without difficulty. either shorten your recovery period. or a rower. How often should I do HIIT? HIIT is very intense. Whether running outdoors. you need to start introducing changes to keep your body stimulated and to keep progressing. Check it out here. do the same thing. or increase your maximum intensity period (or both. you should never do it more often than this because you’ll risk overtraining and injury.Josh You may also like - 3 of 23 7/13/2012 12:58 PM . It should be eased into your weekly exercise regime and only performed 3-4 times a week. At such time. on a treadmill. Recovery for 90-120 seconds. a bike. sooner or later your body will stop being challenged and your fat loss will grind to a screeching halt.The Best HIIT Routine | Outlaw Fitness http://www. on an elliptical. if you think you’re hardcore enough). there’s a great little infographic that explains HIIT and the most popular varieties of it. or increase the length of your maximum intensity periods. Recovery for 60-90 seconds. Due to its high intensity. At that point. That’s all there is to it. HIIT is a great option. Are there any variations of HIIT? There sure are! In fact. or Maximum intensity for 30 seconds. If you do the same thing over and over. Get out there an have fun! . Continue with this until As time goes on.

thanks for your effort! Reply bonny December 7. Remember though. 2011 at 8:07 am man your a beast you just took my trx training to a whole new level thanks this was really helpfull Reply weight loss tips December 6. A lot of useful information here.kudos Reply Austin Alers December 8. 2012 at 1:53 am Hey Kiril. I dont see anything here about the heart rate… Can anyone tell me more about this? Thnx Kiril Reply JoshVales January 3. if you’re working out below 80% of your maximum heart rate. That’s not to say that working out less intensely is a waste of time. And of course. Josh Reply 4 of 23 7/13/2012 12:58 PM . Reply Kiril January 2. you should be doing it in a sustained matter. If your hearts not going that fast – you’re not doing HIIT. 2011 at 11:35 pm Awesome post! I will keep an on eye on your blog. 2011 at 3:25 pm Great site. it’s simply not HIIT. Hope this { 99 comments… read them below or add one } Dave Bilden November 17. The truth will always set you free. lasting at least 20 minutes. I’ve heard that this training is only effective if you have are at 90% of your maximum heart rate. Generally speaking all HIIT workouts should be done at 80-90% of your maximum heart rate.The Best HIIT Routine | Outlaw Fitness http://www. 2012 at 3:08 am Hi.outlawfitnesshq. 2011 at 8:54 pm Thanks josh. I am sending it to some friends ans also sharing in delicious.

one day HIIT Cardio. I did 5 minutes at about 6MPH to sttart. then extend the low intensity period again. low intensity counterpart. Hopefully this is the right start in the right direction! Thanks again for any help you provide! Great advice! Reply JoshVales January 5. Josh Reply Derrick January 4. They will stay with you forever. introduce the jogging. Over time. When that becomes very easy. 2012 at 12:14 pm I joined a bootcamp style class that does HIIT for one hour classes for 8 weeks. You’ll lose fat much faster when doing cardio and weight training in combination then you will by doing only one of these activities. Hope this helps. thank you so much for the information. Thanks for the help! Reply JoshVales January 4.8MPH for 5 minute cool down. In addition to your HIIT workouts 3 time a week.outlawfitnesshq. 2012 at 6:30 pm For your first time. After a little while. especially when compared to their longer. 90 seconds at 6MPH. you can walk if you need to during the low intensity phase. but this time do a slow jog. you’ll reach your goal of 16-20lbs. Do cardio (whether it be normal or HIIT) 3-4 times a week. one day weight training. That is. keep it up! Hope this helps. Only do this for as long as you need to. Josh Reply Kelly January 11. I did this all on a treadmill. I did about 7 intervals. My goal is to lose 16 – 20 lbs and tone up. You can do HIIT on your own on your elliptical or. That’s a good question actually. 2012 at 5:37 pm I’d recommend the weights. getting through 17 minutes is awesome! HIIT workouts are short by nature. even better. They recommend going 3-4 times per week. Take the 7th day off every week. You’re off to a good start. then I did 10 MPH for 30 second. As long as you’re giving it your absolutely maximum during the high intensity sprints. as you find yourself better able to recover. Start slow. outside while running. I was able to complete my first HIIT workout tonight. do it for as long as it takes to catch your breath. Hope this helps! 5 of 23 7/13/2012 12:58 PM . the classes and its benefits will be over in 8 weeks. I had no choice but the walk at about Derrick January 3. one day weight training. I was pretty dead after this and at about 17 minutes. 2012 at 7:47 pm Josh. 2012 at 9:14 pm I am going to start doing this but I was curious about the recovery phase. It seems like a rather short workout but I was dead.The Best HIIT Routine | Outlaw Fitness http://www. begin shortening your recovery periods. Do weights on the other 3-4 days a week. As long as you watch your diet. I wanted to make sure I am on the right track before I continue however. 2012 at 1:47 am Derrick. However. It’s ok if this period is very long. one day HIIT Cardio. Should I be walking at a quick pace or jogging? I have tried doing variations of this before and I am usually needing to walk during the recovery phase. Should I be doing anything after this workout or this is it 3 times a week for cardio? I did some stretching and now I am having my protein drink as I always do. I think I am in good enough shape to really work hard at this but I want to be very specific in what I am doing. I’d recommend doing weight training on another 3 days. I typically am dead after my cardio workouts. I am trying to lose the extra 10 lbs around my belly. I don’t know if I want to join up for the next 8 week session as it is expensive and wonder if I should invest in weights instead to keep up the muscle toning and just do cardio on my elliptical at home or running outside to keep the weight off? Reply JoshVales January 11. walk until you catch your breath. Basically what I’m trying to say is to do it in baby steps. I’m down 2 lbs in the first week and hope that continues.

I have been at my HIIT workouts for about 2 weeks now. I think I am doing pretty good at it. At the moment I don’t do private training. it means that I’ve eaten too soon before my workout. Also. I’m not sure what Insanity Workout that you’re talking about is. Do you do private emails? Or provide training of some sort? Thank you. 2012 at 8:46 pm Josh. Hope this helps! Josh Reply Derrick January 17. Hope this helps! Josh Reply Perder peso January 22. I just want to ask something … I will do exactly Insanity Workout 20 min and do not know if you have the same results as running. 2012 at 5:12 pm Hey Perder. 2012 at 7:42 am Very good tips. Do you have any tips or tricks to avoiding them? Thank you for all your help. A banana a day will go a long way in eliminating stomach cramps. I will start tomorrow to do HIIT.The Best HIIT Routine | Outlaw Fitness http://www. would you say it’s ok to do a longer cool-down (leasurely laps with some breaks)? I ask because I love being in the water. thank you for the info! Would swimming work for this routine. Any thought on this are appreciated.outlawfitnesshq. the two are exercises for time intervals of high intensity. and would rather not get out right away after anexcercise routine. I had a follow-up question however. 2012 at 3:56 pm Alf. 2012 at 8:00 am Josh. Water makes a really big difference with stamina and cramps. Could you explain what it entails so I can answer your question more clearly? Josh Reply 6 of 23 7/13/2012 12:58 PM . I don’t see any reason why you can’t perform HIIT while swimming. Since I have started this training I seem to be getting stomach craps mid-way through the workout. but I’m happy to answer any questions you have in the comment sections of this Josh Reply Alf January 13. do you think? If yes. Also. the potassium in a banana helps with cramps a fair bit. Reply JoshVales January 24. 2012 at 5:11 pm Whenever I get stomach cramps. Just make sure you can catch your breath adequately on the low intensity portions of your workout. or I simply haven’t had enough water and I’m quite dehydrated. feel free to do as long a cool-down as you’d like. Reply JoshVales January 13. the better. What do you recommend?? Thank you very much! Reply JoshVales January 24. The more you’re moving.

2012 at 2:53 am Ah. 2012 at 2:29 am Awesome. many people don’t realize that they can use body workouts for a variation of HIIT.5 mph for 45 seconds then resting for 1 min. http://www. burpees. Don’t worry too much about your exact heart rate. Live Well.beachbody. Should I rest until my heart rate comes down to certain level before picking the pace up again? And would I see better results if I did? Reply JoshVales January 24. thank you for clearing that up! Josh Reply Colin Brown January 24. when I’m running at 11. I’ve been doing HIIT training on a treadmill. 2012 at 3:37 pm Hi. Each exercise for 30 seconds for 4 rounds. while still feeling rested. 2012 at 2:38 am 7 of 23 7/13/2012 12:58 PM . I love this stuff and finally the general public agrees with us. mountain climbers and lunges. Hope this helps.The Best HIIT Routine | Outlaw Fitness http://www. you will be able to continue with the higher intensity portion of the workout with increasingly higher heart rates.outlawfitnesshq. 181 beats per minute is perfectly normal during a high intensity portion of a HIIT Reply JoshVales March Jesse R March 4. I do this between 10-12 times a session. 2012 at 2:23 pm Josh. my heart rate is up at 181. Reply Cray February 7. I did pushups. Reply JoshVales March 6.5. squats. I’ve noticed that. 2012 at 11:19 am I did a HIIT workout the other day. It went something like this. 2012 at 5:20 pm You should rest only until you have caught your breath. I’ve been running at 11. Josh Reply Keeon February 4. TBF Trainer Reply JoshVales March As you get more fit. 2012 at 8:33 pm Perder is probably referring to Shaun T’s workouts. You won’t get better results by sticking to a particular heart rate – just go by feel.

Always listen to your body. It is difficult – it’s meant to be. 2012 at 2:47 am Thanks for the comment. I’m a model and was unwell for a while so i have gained 20lbs. Reply JoshVales March 6. But the gut wrenching part of this session is just 10 minutes. Thanks. as long as you feel ok. that schedule sounds good to me. No pain. I want to lose weight NOT build muscle. if your body can’t handle your schedule. it’s definitely do-able. This training is mentally hard. 2012 at 4:18 am Hi Josh. which I have got down to 25 seconds. But on paper. 30 seconds sprint 90 seconds jog then doing some weights of around 80% max 3 times a week. Im going more Karlie Kloss/Rosie Huntington Whiteley than J-Lo/Rihanna – who are both very thin but very muscular! Would you recommend HIIT for this? As i have read it is great for fat loss and not building muscle. Josh Reply Jack February 19. The HIT strength training is psychologically similar to the HIIT. and combined with (HIT)strength training every other day one should have a good program.outlawfitnesshq. I agree. im worried because im quite slim i will build muscle instead of lose the fat!! I do not want the ‘bulky’ look. I have been doing HIIT on/off for a while but have been getting back into it the last fortnight on the treadmill for 20 minutes. stay the same size i am but become more solid – not sure if that makes any sense! Basically i am not very big by any means. 2012 at 7:46 am Hiya. but it’s of such a short duration it’s very doable. short sessions with single sets to failure. you’ll know it. I have been going to the gym for nearly 6 years so I have quite a lot of muscle and have been playing Volleyabll for the last 11 months so I no longer need to be big and just want to get my six pack showing more and look a bit more athletic. however i am worried that i will build too much muscle.and I just stop and focus on the recovery but. The 25 seconds feels like 10 seconds while recovering and the 30 seconds flat out feels like 60 seconds. it definitely looks A-OK with me. Emma March 19. This is purely in fat though. no gain Josh Reply But yes. I now do 12 by 30 seconds flat out sprints out doors. 2012 at 11:26 am I am doing this for the last few years. 2012 at 2:46 am Yup.The Best HIIT Routine | Outlaw Fitness http://www. but need to lose weight but not gain muscle. Hope that makes sense! Thanks Reply 8 of 23 7/13/2012 12:58 PM .com/the-best-hiit-training-routine Thanks for the comment. Can my body cope with that as at the moment I still feel ok but with 2 sessions of Volleyball training on top of that I don’t have time to split my cardio and weights like I used to. I was very skinny with extremely lean muscle (not much though!!!) I need to get back to this shape. Chris Reply JoshVales March 6. HIIT is great! Reply Chris Youster February 16.

Is a glass of low-fat Chocolate Milk good for your body in terms of post-recovery after a HIIT session? I do take into consideration about the calories involved in the glass of low-fat Choco Milk as well.outlawfitnesshq. This will help you lose size all over. If you’re eating more than it needs on a daily basis. you said that i must perform it 3 times a week. 2012 at 7:44 pm I wouldn’t recommend HIIT for this. can i make a and this one on how to lose muscle: http://www. 2012 at 7:34 pm Hey. Instead.I have been doing hiit every second day for a couple of 9 of 23 7/13/2012 12:58 PM .com/how-to-lose-muscle-in-your-legs Also. and it will improve your fat loss results. then it is easier to gain unwanted body muscle/fat. I’d recommend marathon cardio. 2012 at 9:58 am Hey Josh. make sure you’re not eating too much during this time. i am very muscular but have some fat around my Josh Reply Jackson March 23. About 13 or 15% body JoshVales March 19. for example: Monday. Have a look at this article for more information: http://www. It really complements HIIT well. Whether you gain or lose weight is heavily depended on your eating habits. 2012 at 6:02 pm Absolutely. thank you! Reply JoshVales March 22. you will lose weight. I’ve written a post on that very topic. Josh Reply joe April 2. and won’t cause you to gain size.outlawfitnesshq. 2012 at 5:59 am WOW!! Thanks a Lot!! i have only a question. 2012 at 5:27 pm Sure is. Wednesday and Friday. Reply LEO March 24.5Mph walk for 20mins on the remaining days that must spend for rest? Reply JoshVales March 24. Stay well.outlawfitnesshq. that is. in fact. Josh Reply Jackson March 22. Have a look at this article on how to lose weight in your thighs: http://www. 2012 at 1:57 am Thank you Josh. low intensity cardio on your off days.outlawfitnesshq. You can read it here if you’d like: Hope this helps.outlawfitnesshq. as it will promote some muscle growth in the legs. that was indeed a great article to read. If you’re eating less than your body needs on a daily basis. running sessions of 45 minute to 60 minutes.The Best HIIT Routine | Outlaw Fitness http://www. in fact I encourage long.

Sound like a good plan? Reply JoshVales April 6. I have been doing more marathon running with weight training but I want faster results in losing weight and becoming more defined. if I do would it also help me produce results quicker? Reply JoshVales April 6. Reply Dixie April 5. After losing a good bit of post pregnancy weight. Protein shakes won’t get you results any quicker than eating normal. HIIT would absolutely get results quicker when added to marathon running and weight training. In fact. I am just wondering how long it will take before i see significant reults.outlawfitnesshq. I feel like I’m ready to intensify my workouts with heavy weights and HIIT. the more variation.cyclng 5 sets 2 min each. but I get bored easily. Hope this helps. Would HIIT along with my current weight training give me these results quicker? I want to lose about 15-20 lbs in about 2 month time frame. 5 min cool down I would like to alternate 3 days of weight training with 2 days of HIIT. 2012 at 10:46 am I do treadmill 5 sets at 3 min each set at high intensity. 2012 at 4:34 pm Sounds like a great plan. whole protein. 2012 at 2:59 pm Significant results will take 6-8 weeks. protein shakes are better than no protein at all.walk 5 sets 1 min each. 2012 at 6:02 am Thank you for this article Josh. I’d argue that they are worse then whole food protein because shakes lack the thermogenic effect of real food. 2012 at 7:31 am I want to lose weight overall and become more defined. Try adding long distance steady state cardio and true HIIT into your routine as well. the better the results. so it’s really dependent on your diet. ! day of steady cardio and 1 day of rest or walking. Thanks Reply JoshVales April 3. Try throwing in some low intensity long distance cardio in with the HIIT. That weeks and have been watching my diet pretty closely. 2012 at 4:40 pm Sounds like a pretty basic cardio circuit. I love it! For a while I’ve been doing some circuit training that incorporated body weight exercises such as burpees and mountain climbers with light weights.I want 2 lose 25 kgs weight! Reply JoshVales April 6. I was thinking of using several different exercises in a single HIIT routine…will some something like this be as effective? 5 min warm-up 30 sec sprint with 90-120 recovery 30 sec mountain climbers with 90-120 recovery 30 sec burpees with 90-120 recovery and repeat all three a second time.The Best HIIT Routine | Outlaw Fitness http://www. 2012 at 4:42 pm Yes. This will speed up your results. The goal is to build crazy lean muscle. This should have the pounds falling off. I want to do this naturally but I am considering protein drinks. as HIIT you won’t be able to sustain 100% intensity for 3 minutes. the better! 10 of 23 7/13/2012 12:58 PM .let me know. Josh Reply Jin April 4. The more variety. the more your body is stimulated. It’s not quite the same as HIIT. You should see the first real differences in the mirror after about 3 weeks. Reply jalpesh bhanushali April 4.I m doing in correct manner or no . In general.

Just remember to go as fast as you possibly can in the high intensity portions. that’s probably way too much protein for you. Reply steve April 14. 2012 at 3:33 pm In Reply Rob Brown April 10.The Best HIIT Routine | Outlaw Fitness http://www. This sound like going in the right direction? Reply JoshVales April 18. Need to get that down quickly? Please Help me!! I also have high bp/chlorlestorol/hypothyroid… I have been on hctz diet/carb diet etc and very disappointed. 20 minutes total. I am now take spin class monday/wed/frid or sat and tues/wed both strength and zumba.0 mph 30 seconds at 9.0 mph (did that for ten minutes) 5 minute cool down…. 2012 at 3:17 pm Sounds good. 2012 at 12:34 pm Hey Josh.outlawfitnesshq. anyways. I am just wondering if you could give me a few diet tips. your doctor should be the next place to visit. just to see what you think this is what I did. continue regular weight loss. Keep it up..1mph 90 seconds @ 5.s%. 11 of 23 7/13/2012 12:58 PM . I was told to drink a protien shake (water/powder) w each meal yet I am not sure what my calorie intake should be I am 55 yrs old.outlawfitnesshq. I dont like how I look at ALL!!! Not happy Reply JoshVales June 2. what not to eat etc. 2012 at 9:59 pm Mozelle. I’d suggest reading this: http://www. If you’re having serious issues with your hypothyroidism. What not to Get your diet under control. This is key to getting the most out of HIIT. and the pounds will fall off. 2012 at 8:45 am Josh.. Eat: Lean Protein Complex Carbohydrates Healthy Fats Water Stay Away From: Processed Carbohydrates Alcohol Excess/Added Sugar Soda/Juices Reply Mozelle Hayden May 21. No need to add a protein shake with each meal. Definitely the right direction. Thanks Reply JoshVales April 18. 5 minute warm up at 5. 2012 at 8:36 am Hi… I am 188pds 5’2 and just found out that my body fat is 45. My first HIIT was today.

and you need the extra time. if you were’s very hard for me to be able to run. For example. consisting of 10 reps of 1 minute jump rope and 30 second rest (not doing anything). but i have kids and blah blah blah…. does this sound okay? i have a very limited amount of time so HIIT has been a lifesaver.outlawfitnesshq. i’ve lost 20 pounds doing kickboxing. i have a pretty clean diet – 90/10…. but it’s taken me 8 months. it’s hard to keep it up for longer periods of time. 2012 at 3:35 pm It’s usually the other way around because when doing HIIT. 2012 at 3:13 pm Thank you. Josh Reply Tom April 19. it may be best to switch to something else. i have started a new routine and would love your opinion: tabata time (20 work/10 rest) for 8 rounds: burpees mountain climbers high knees jumping jacks or fast jump roping then i rest 1 minute and perform these exercises 3 x’s through: 50 jumping jacks/rope skips 5 push-ups 20 mountain climbers 20 crunches/ab exercise 7 burpees 30 second plank i usually extend the last plank to 2 minutes. you should be running like you were running away from a cougar that is chasing you. i used to sprint outdoors 2x’s a week. so. 2012 at 1:50 pm Hi Josh. At that pace. Reply JoshVales April 20. i’d love your insight/feedback. 2012 at 9:48 pm You’re very welcome.The Best HIIT Routine | Outlaw Fitness http://www. Just don’t cheat yourself – make sure you’re working at 100% capacity during that high intensity phase. Are you able to get the required intensity up while jumping rope? If not.maybe 80/20 sometimes. Reply jen April 19. whereas I am using a 2:1 ratio in the opposite direction. 2012 at 3:38 pm hey – great article! i’ve been doing hiit for a few weeks now. the high intensity portion is done at an extreme level. I did my first hiit today. i have 10-15 stubborn pounds to Josh Reply Tom April 14. doing side planks instead. Am I doing it the right way around? Your advice suggests less high intensity time than rest. Tom Reply JoshVales April 18. again. thanks! 12 of 23 7/13/2012 12:58 PM .

you shouldn’t have too much trouble losing those last 10-15lbs with this routine. 2012 at 2:50 pm Hey Maarten. You can safely perform HIIT 3 or 4 times per week along with your weight training routine for added fat loss without fearing any muscle loss. 45 or 60 sec interval lapses? Reply JoshVales April 24. HIIT won’t cause you to lose your muscles – not at all. The whole idea is to simply have multiple periods of time where you’re working out at maximum intensity. I just want to ask you if i can combine the HIIT with weightlifting iam working my body muscles separately like this( saturday chest. 2012 at 4:54 am Hey josh. 2012 at 11:55 am I’ve done years of regular interval training not knowing the difference between it and real HIIT so real significant results were lacking. Really impressive tips. There is definitely a major difference in results when it comes to weight loss between normal interval training and HIIT workouts.The Best HIIT Routine | Outlaw Fitness http://www. but HIIT is slightly higher intensity. I understand you don’t have much time. The difference in time lapses can be attributed mainly to your personal level of fitness. and then recovering for 60-90 seconds after by walking or jogging slowly. and/or decrease the time in your rest period. sunday back.Josh Reply Rony April 24. What you describe is definitely interval training. You should be at an all out sprint (pretend you’re being chased by a cheetah) for 30-45 seconds. but doing long duration cardio one or twice a week might really help in addition to HIIT if you’re having trouble with the last super stubborn 5 or so pounds. As you progress in HIIT. Reply JoshVales April 20. Josh Reply Waleed April 22. Give that a try! Josh Reply Maarten Prins April 24. monday biceps & triceps and on tuesday shoulders) after this i will rest on wednesday then go again with the same cycle. So my question is can i do the HIIT training along with my scheduale ? If my body can take should i do it or i will lose muscles? Note: basically iam performing 1 min fast jogging and 30 sec fast walking for around 20 min (is this considered HIIT?) Reply JoshVales April 23. it’s impossible to keep that amount of intensity up for too long. and that’s where the rest periods come in. just wondering what the differences are in 30. If you’re eating right. First of all thanks for this great article. 2012 at 4:08 pm Hey Waleed.outlawfitnesshq. you can add time to your high intensity period. 2012 at 9:48 pm Sounds great! Nice amount of variety and it’ll definitely hit your aerobic system hard. Started doing HIIT few weeks back and seen some good results. 2012 at 1:45 pm 13 of 23 7/13/2012 12:58 PM . .

legs/shoulders. my diet has been very clean – i do indulge in small amounts every once in awhile. Does that seem okay? But then also I’m wondering. If at such a time you get to a point where you’re happy with the level of fat on your body.The Best HIIT Routine | Outlaw Fitness http://www. muscular thighs. followed by 20-30 mins of low intensity cardio on the same day. I’ve recently been getting back to the gym and have heard a lot of great things about HIIT. If you want to switch it up a bit. i know it takes time. If you’re doing that properly. An incline will tend to put more focus on the muscles of the legs. 2012 at 7:55 am hey josh. because I’ve heard that will help me lose the weight I need to even faster. thanks for the great info. Strength training would best be done on low intensity days. I was reading your article on making my thighs smaller. i exercise to balance it out. 2012 at 7:55 pm Hey. and your legs are still larger then you’d like. this means you’re not putting in enough effort in your high intensity period. Run faster than 9mph. I have some weight to get off them right now. when would be the best times to do my strength training. on my HIIT days or cardio days? I’ve broken it down to 3 days a week. I’d say if you’re trying to lose the absolute most amount of body fat in the least amount of time possible. it’s hard to push myself so hard to workout 4-5 days a week when i am not seeing results. and I want to get toned as well. but i use a calorie tracker and never blow my caloric intake. only then would I cut leg exercises. if you really feel like you’re at your max in the high intensity phase. it’s really up to you. However. Josh Reply jen westcott May 8. I want to do strength training too. Josh Reply Jenn May 4. back/biceps. but am not sure when would be ideal to do them. then I start sprint at 9MPH (30 second)…. then you may simply be at a level of fitness which either allows you to decrease the 90 second low intensity period (maybe down to 60 second). you should really be at an all out sprint – like your life depended on getting away from something. promoting some muscle growth. Should I go more than 3-4 MPH I feel like I can jog at 5 like in the warm up.what about the incline of the treadmill? Should it be flat zero? or like 1-2 Incline? My routine : I do 5/6 MPH for 5 minute warm up. 2012 at 2:44 pm Rony. Awesome! HIIT really does give you a great feeling afterwards. but even back when I was slim I’m always had more larger. and maybe even HIIT. And one more thing. Hope this helps.outlawfitnesshq.and then I do 90 3-4 MPH for 90 second…those 6-7 times. I was wondering if you could answer a few quick questions for me though. Reply JoshVales May 9. would you recommend me cutting out my legs as far as strength training goes? I appreciate you time and help. If you feel like you can do more on the low intensity period. you will probably not feel like the 90 second rest period is too easy. if i have a treat. i’m starting to feel discouraged! i’ve been doing hiit mixed with a day of lower-level cardio for about 5 weeks now. you can even do 10-15 mins of HIIT. Thank you this is great stuff! Reply JoshVales April 24. but how long? 14 of 23 7/13/2012 12:58 PM . 2012 at 2:03 pm Hey Jenn. because I do have that problem. I guess after reading all the comments on here. glad I could help. HIIT is simply too draining. Flat doesn’t do that to the same extent. 3 days of low intensity cardio rotated with 3 days of HIIT is an awesome plan. I’m thinking I’ll do HIIT 3 days a week and then 45 min of low intensity cardio 3 days a week and rotate days with those. i thought by doing hiit and some weight training that the weight would come off faster. and focus on low intensity cardio for a little while. Your choice. It’s best to focus on your most important goals first. or to increase the speed of the low intensity period. then keep doing your leg Just tried HIIT for the first time this week! IT IS GREAT! I feel really well after! One question I got in mind…. That combination has given me pretty wicked results in the past. As for the incline. so I guess my question is. and chest/triceps.

Will keep you posted with progress and will surely ask for some additional advice further down the line. I’m 35 and medium build and my objective is to reduce overall fat specially around mid section. without doubt. 2012 at 3:01 pm David. will exchange one of the cycling days for running. During the alternate 3 days my plan is to do 1 hour of low intensity outdoor cycling. During the 3 HIIT days my plan is to do 30 minutes of strength training followed by 15-20 minute outdoor hill cycling (high intensity uphill and recovery downhill). As for your diet.outlawfitnesshq. Yes. weigh out your foods if you have to as your calorie counter could be off a bit. Josh Reply David May 10.outlawfitnesshq. I wouldn’t worry about changing your diet at all from day to day. Are you not seeing results on the scale. Josh Reply David May 11. you may want to give running a try as well. Great article! After years of low intensity cardio workouts (running and cycling) with little success.The Best HIIT Routine | Outlaw Fitness http://www. Just make sure you’re eating at or below your TDEE (you’ll find out what that is in that article). it will boil down to your calorie intake. would you suggest I change my diet depending on whether its a HIIT day or not? If so. or in the mirror? They are two very different things because muscle weighs a lot more than fat. Refer to this post: http://www. any recommendations? Thanks a million for your help!! David Reply JoshVales May For now. My plan is to do 3 days of HIIT + strength training and alternate with 3 days of low intensity cardio workouts.outlawfitnesshq. 2012 at 12:52 am Thanks for the response Josh. I’ve finally decided to give HIIT a go. If you’re not seeing any kind of Get this under control. Reply 15 of 23 7/13/2012 12:58 PM . Does this sound like a good plan to achieve my objective of belly fat reduction? And. If you’re looking for a little extra fat burning. and you’ll be fine with the amount of exercise you’re doing. All in all. considering the amount of time I was putting into it. Thanks again. I do exercise lightly on a regular basis so I’m in ok condition. Keep me updated with your progress and let me know if you have any questions. maybe sub it in for one or two of your cardio workouts when you’re feeling bored. it probably takes a good 2-3 months to see good results. That sounds like a great plan. Running is really unparalleled at reducing the overall size of your body mass. make sure you have your calorie intake under control. 2012 at 7:53 am Hi Josh. 2012 at 2:14 pm Jen. Have a read: thanks! jen Reply JoshVales May 9.

You can alternate HIIT days with steady state days. while avoiding plateaus. I am just wondering if at some point or right now if it is necessary to change up my routine and if so how should I change it? Thanks Reply JoshVales June 1. What should I be doing on the other days when im not doing HITT> Reply JoshVales June 2. You can do a combination of say 15 minutes of HIIT. Question: should I be “eating back” my exercise calories? In other words. I calculate that I burned 150 calories. Then my counter says I earned those towards food (since I already took 500 calls off previously). and there isn’t one that is “right. but I want to crank it up. or you can take a day off. I do count calories and usually eat 100 less than the counter says just in case it’s off. You can do weight training.outlawfitnesshq. There is an almost unlimited number of variations. 2012 at 3:53 pm No worries! Look forward to hearing from you. am I ruining my efforts? I follow the 80/20 rule most of the time.” Just changing your routine every 2-3 months is enough to keep your results steady and predictable. It’s completely up to you! Josh Reply 16 of 23 7/13/2012 12:58 PM .com/the-best-hiit-training-routine JoshVales May 11. 2012 at 12:58 pm Hey josh. if I go over one day as a cheat meal. 2012 at 10:07 pm Mike. 2012 at 10:00 am Thanks for responding! I see very slight changes in the mirror. I do this every second day. Is that ok? Hope that makes sense?!? Jen Reply Jen Westcott May 10. I have been doing hiit for nearly 2 months now and have seen pretty good results. I do the BMR test and found out how many I should eat to lose weight (about 1500/day). Reply Jen Westcott May 10. 2012 at 3:55 am You can do steady state cardio for a few weeks. 2012 at 8:40 pm heyi want to do HITT with burpees. 2012 at 10:01 am Also.The Best HIIT Routine | Outlaw Fitness http://www. and 25 minutes of steady state cardio. Hope this helps. Reply alex May 19. If I do hiit. you can do long distance low intensity cardio. I do 8-10 sets of 20 seconds sprinting and 20-30 seconds resting. Josh Reply mike monsil May 23.

Isolation exercises have their place. Im just confused when people say alternate HIIT with weight-training. If I do that I should be nice and lean. I don’t think it’ll make much difference one way or another. like some of the folks here think body movement exercises (burpees specifcally…with all their variations) are great for HIIT.The Best HIIT Routine | Outlaw Fitness http://www. Multi-joint exercises (compound exercises) are definitely the way to go when it comes to building muscle. Josh Reply Erik May 26. Im 6’4. I am going to give HIIT a try but also like to lift weights as well. A few questions for you. 2012 at 2:42 pm Josh. Burpees for the most part are not strenuous enough on your muscles to warrant taking time off of weight training. I’ve started eating lo-carb. Thanks Reply JoshVales June 2. May 24. It’s hard to say if you’d lose more fat doing one day a week of low intensity cardio instead of an extra day of HIIT. 6 days a week would this be a good way to lose fat and gain muscle? -Would I lose more fat doing 2 days of HIIT per week with 1 day of low intensity cardio? Thanks for your help! Erik Reply JoshVales June 3. Here’s an article I wrote on compound exercises: http://www. there’s no need to do anything else.What are your thoughts on multi-joint exercises vs. They also seem like a time saver as you are strengthening your musces. Hope this helps. There’s nothing wrong with doing HIIT with different types of burpees. Therefore it makes sense to put weight training on the opposing days. doing that might be a good idea. isolation excercises for building muscle? -If I were to rotate multi-joint exercises one day and HIIT the next. but you should definitely focus on compound exercises. they’re usually running or doing some form of cardio as their HIIT. I came across some articles talking about multi-joint exercises for building muscle and wanted to give that a try as well. if you feel that is enough for you and you’re happy with your Mike M. 2012 at 8:38 pm Hi JoshGreat site and great advice /the-best-compound-exercises Rotating compound multi-joint exercises and HIIT 6 days a week sounds like a great plan to gain muscle. Since I am doing burpees.outlawfitnesshq. 17 of 23 7/13/2012 12:58 PM . I say keep going with both. can or should I still be doing weight training? Is that too much strength training for a week? To be honest with you I sometimes feel that I could just workout doing various types of burpees. 2012 at 12:23 am Hey Erik. . I wonder if you could answer my question.outlawfitnesshq. 208lbs. My question is: You recommend incorporating weight training on the off-days. When people talk about alternating HIIT with weight training. I am trying to lose about 10-15 more pounds of fat. 2012 at 10:17 pm Mike. Im 44 years old and looking to get lean muscle and stay at a healthy weight. but for the sake of variety and preventing boredom. I.

Also . Hope this helps. and that’s exactly why you may weigh more on a scale. as well as weight training. Also. I would add steady state cardio in as well. Josh Reply Ali June 1. can I do weights on the days when I do HIITs? Or preferably on the days when I do slow jogging? Thanks for your help 18 of 23 7/13/2012 12:58 PM . so your results could very well be the results of that. 2012 at 1:35 am Hey Josh. 2012 at 5:52 am Thanks Josh for the reply.5-4 MPH . Josh Reply Inam June 11. though after a while you’ll probably want to increase the weight in order to progress. Due to this. Well I am a beginner in HIIT and now I am doing 1 minute at 8. Really nice this HTTP??…… can i do weight training with a single pair of non adjustable dumbells weighing 15 lbs??coz dats all i have right now… thanx a lot for info Reply JoshVales June 3. As far as the HIIT intensity. 2012 at 12:56 am That is definitely HIIT.5 MPH and 2 minutes rest at 3. I don’t suggest using a scale to track fat loss success.The Best HIIT Routine | Outlaw Fitness http://www. This will dramatically increase your results. Do you think it is fine or I make harder part even higher? What is your recommendation? Thanks Reply JoshVales June 5. thanks for that. can I jog on the rest days on a slow pace for 30-45 minutes? Don’t I need rest from HIIT training? Just curious. Take it as high and as hard as you can. Doing this for 4 weeks but I GAINED 3 pounds ! Why? I want to lose 25 pounds or so. Josh Reply Inam June Hope this helps. 2012 at 10:40 am hey josh. I have two questions. if it is not gona over-tain or something. I hope you can help. i’m a beginner and i’ve been skipping for almost a month…i skip for a minute at about 140-160 times per minute then rest for 120 secs…repeating it 6-10 times….outlawfitnesshq. I am aiming to make harder part up to 11 MPH in next 3-4 weeks slowly. 2012 at 1:07 am Inam. Muscle weighs more than fat. though you could reduce your rest time if you wish! You can weight train with those weights for sure. there’s no limit. three times a week. do you think I keep doing or change something? My diet is quite healthy and I have not changed portion size because of exercise.five sets. Can I jog 30-40 minutes on my off days from HIIT? Say if I am doing 3 HIITs alternate days. but actually look smaller. HIIT tends to promote muscle.

and you can do it on a flat level on the treadmill too. but it really just comes down to personal preference. 2012 at 6:32 am sorry…it was supposed to be HIIT…my bad… n thanx a lot Reply Ali June 3. That can be your break.. 2012 at 6:33 am sorry…it was supposed to be HIIT not HTTP…my bad… anyways thanx a lot Reply Jay June Inam Reply JoshVales June 13. This is normal. Your heart rate will naturally rise and fall with the intervals.outlawfitnesshq. 2012 at 6:31 pm hay thanks so much for explaining this for me I only just tripped up on this HIIT thing and didnt really understand it until now. Then. 2012 at 7:05 am Hi Josh Thanks for taking the time to reply 19 of 23 7/13/2012 12:58 PM . or have one of your own. Hope this helps. Ok atm im doin about 40 mins on a treadmill on a high incline to try and lose weight every other day Kinda like speed walking. Josh Reply Ali June 3. and part of the reason that HIIT works so well when it comes to fat loss. Josh Reply Jay June 17.The Best HIIT Routine | Outlaw Fitness http://www. 2012 at 10:33 pm Jay. 2012 at 2:08 am Absolutely Inam. I myself do weights on days where I do HIIT. take a full week off of training completely. You got it. Your max heart rate can be determined if you use a heart rate monitor on the treadmill. HIIT mimics real life sports activities that burn lots of fat. every 8 or 9 weeks.. take a day off once a week. simply because HIIT workouts are shorter than long distance heart rate reaches around 150 mark (im 40) to integrate HIIT into my tredmill routine would this mean i should do an intense sprint for say 45 seconds and then kool down for 90~120 second and repeat tis 6 ~10 times would that help me lose fat? Also how can i work out my max heart rate Thank again for the info Reply JoshVales June 16.

thanks again. On the low intensity portion. Basically I am a skinny build but i have lots a belly fat. Keep up the good work! Josh Reply Paul June 21. 20 of 23 7/13/2012 12:58 PM . make sure to recover and bring your heart rate down (so you’re not out of breath anymore). there can be a little confusion to determin what your level of intensity is. So if i get my heart rate up to this level on my treadmil for 45 seconds and then cool down as mentioned before and repeat 6 ~10 times would that be a good place to start? Cheers again Reply Jay June Ok about the max heart rate thing I remember when i use to work out there was a formula to work out your maximum heart rate based on your age example (uk) Male athletes – MHR = 202 – (0.The Best HIIT Routine | Outlaw Fitness http://www. 2012 at 6:47 pm Sounds like you’re doing it right. eat then sleep. sorry i meant to say 80% of my MHR not 90% Reply Carlos June 20. i crank the speed to as fast as i can handle. Just remember to give it 100% intensity when you’re in the high intensity phase.55 x age) Female athletes – MHR = 216 – (1. 2012 at 7:28 pm Hi Josh.. thanks for this great information.09 x age) So for me based on this formula my max heart rate is 180 as HIIT involves intense training methods. I want to loss that belly fat but I really want to bulk up some what. But I read somewhere not sure if it was here that you should aim for 90% of your Max Heart Rate (MHR). after the training i still have energy left but i don’t know what to do(actually after catching my breath. when reaching the intense stage... 2012 at 12:32 pm Hi this is a great article ! I need some help though on something which i can’t find a decent answer anywhere. i don’t know if i do it right because i don’t know how to monitor my heart rate. Treadmill: as warm-up: 5 mins walk @ 5mph then after my 5 mins mark.outlawfitnesshq. 2012 at 7:30 am ooops . total of 30mins with warmup and cooldown. before doing another high intensity interval.. i tried doing my 1st HIIT last night just to see if i can handle it and i don’t know if i do it right. Will heavy weightlifting 3 days a week and HIIT on 3 other days that I am not weightlifting help me achieve fat loss and also to build muscle? I have read that building muscle mass and losing fat is extremely difficult. i feel great that i think i can run more) . So I was hoping if u think lifting heavy and HIIT will help me achieve my goal? Thanks I look forward to your reply. vary from 12~14mph for 1 min then walk 2mins walk(rest) @ 3~6mph (is that ok?) i did all(6) of my High Intensity and Rest inside 20mins. so i just go home. It’s ok if you can only keep it up for 20-30 seconds. Reply JoshVales July 2.

Let me know if there’s anything else I can do to help. it’s just that I am really stuck on the problem I posted to you. If you’re not seeing the result you want. Josh Reply Leave a Comment Name * E-mail * Website Next post: Everything You Need To Know About Carb Cycle Diets Never Miss Another Post Welcome. build muscle. That’s a great plan for losing fat while building muscle.outlawfitnesshq. If anything can do it though. outlaw. and it’s better to focus on a single goal. 21 of 23 7/13/2012 12:58 PM . Hope it helps. Thanks Reply JoshVales July 2. Josh Reply Paul July 1.The Best HIIT Routine | Outlaw Fitness http://www. 2012 at 8:03 am Hi Josh. it’s weight lifting and HIIT. try to focus on one goal at a time. Beginners however can usually manage to gain muscle and lose fat at the same time for the first few months. then cut down after a few months. Sorry I’ve been backed up due to the huge number of comments! I did get back to you though. 2012 at 11:16 pm Hey Reply JoshVales July 2. I posted a comment about over a week ago now and I’m wondering if you could please answer my question. 2012 at 11:10 pm Paul. it’s hard to do both. In general.

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