Easing into HIIT

[Scought]

I really hate running---that's why I like doing HIIT.

It's short, sweet and to the point. I don't get bored like I do with regular running.

Other than playing full-court basketball twice a week, I do HIIT maybe once or twice--along with some jump roping to mix things up.

Anyway, I am easing into HIIT. I can't do the continuous running at this point. What I mean is: I fail to do 20 seconds hard running, followed by 10 of jogging, repeat.

What I do is: I go to a track. I run a 100m sprint (probably about anywhere from 11.5-13 seconds). After the 100m sprint I walk back to the start line and than immediately do the 100m sprint again.

I do this about 4 times and I am exhausted.

I need to build some endurance, but I do think this is still beneficial.
I am still doing 90% MHR. However, I am walking back instead of a light jog.

What did any of you do to ease into HIIT? It's hard to just start cold-turkey with 6 rounds of 20 second sprints followed by 10 second jog.

My background is in basketball and football so the short sprinting is effective. In basketball is short sprints and in football it's a bit longer, but still short sprints.

Right now I am 6'2 215 pounds. I would like to get to 190 and chiseled.

I am in the weight room M-F, working on a body part a day. If I try to add more I really lose focus at the end. I don't want to compromise any lifts or body parts in the process. So, it's one body-part and I hit it pretty well.

Thanks for any insights fellas.

 

[Skilla_Staz]

Compound Movements.

This "body part per day" thing will get you nowhere.

Squats. Bench. Deadlifts.

Monday, Wednesday, Friday. Focus your three lifting days around those (put squats on friday, so you can run during the week) Also, accompany them with compound movements. Some I like...

Squats
-Glute/Ham Raises
-Leg Press (eh)
-Lunges
-Calf Raises (Not compound,but hey)

Bench
-DB Presses (Incline are my choice)
-Dips
-Shoulder Press

Deads
-Pullups
-Bent Over Rows
-Shrugs
-Incline DB Raises

To get "chiseled" you need to drop the bodyfat, and put on some serious muscle. This isolation/body part split will put on muscle, but not nearly as much as these heavy compound lifts will. The key to keeping/adding the muscle, is HEAVY.
As for the running. Just go balls to the walls and do what you can. It'll build over time.

 

[Ricky]

I like that HIIT workout. I had to get back into cardio again and started off with slow long duration cardio on a treadmill. It is boring other than the watching the coeds asses bounce on the elliptical or treadmill in front of me.

Now I've been using the treadmill with an interval setting that allows a jog speed and a run speed. I set the jog speed slow around 5.5 mph and warmup for minutes 1-5, for minutes 5,8,11,14 and 17-20 I crank it up to a higher pace of like 8.6 mph (less than a 7 minute mile). By the end of the 20 minutes I'm sweating like crazy and I feel some improvements in endurance. I'll keep pushing up the slow speed and the high speed I'm not going to go too high on because I have a fear of falling off.

A few years back i trained with a friend who played soccer at the college level. We did sprints and we did 400's and we wanted to puke.

I'm going to throw your 100m sprint workout into my schedule once a week as part of a two a day. Sounds good.