HIIT - High Intensity Interval Training
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Anybody got any good online resource they use for some workouts with this?
I know there is loads out there, but some of them are quite contradictory. Would be interested in finding a site (happy to pay if need be) which offers really good HIIT daily or 3/4 times a week workouts. And ones which people have used so can strong recommend to be good.
I've gotten a bit bored of running, after covering 4,500 km in around 2.5 years ... Need something to get my mojo back as I've started to balloon again and its' not cool.
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@MajorRage said in HIIT - High Intensity Interval Training:
Anybody got any good online resource they use for some workouts with this?
I know there is loads out there, but some of them are quite contradictory. Would be interested in finding a site (happy to pay if need be) which offers really good HIIT daily or 3/4 times a week workouts. And ones which people have used so can strong recommend to be good.
I've gotten a bit bored of running, after covering 4,500 km in around 2.5 years ... Need something to get my mojo back as I've started to balloon again and its' not cool.
Find something you enjoy doing ( or not ) that is effective and smash it out at High intensity then have a brief rest. Repeat til you fall over. The beauty of this is it can be so much ( burpees, sledgehammer tire swinging, calisthenics, punching bag, skipping rope……)
Fuck running. Running long distances is for homos and you’ll lose all your gains.
Follow me on www.thesilverfern.com for more free advice and tips.
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Back along when I was reasonably fit and not nursing one age related injury after another, I used to do a Mat Roberts programme, designed primarily for body fat loss. It was scheduled for 20 minutes, although I think my best time was around 22 minutes and did a varied group of exercises designed to keep the heart rate going but avoid muscle fatigue. Quite a lot of step ups, jog-step ups and lateral step ups which were all time related and then (fairly light) weights and body weight exercises (all for reps). If you put the effort in, you were gassed and it worked the whole body pretty much.
I interspersed this with some light running and then a couple of weights session per week, aiming for three HIIT sessions. As a whole package I found it to be very effective.
Mat Roberts is one of those celebrity trainers but does offer some free youtube vids and the like. If you want to have a further look, let me know and I'll see if I can dig up the work out I did.
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@MajorRage this guy does alot of HIIT stuff
Jordan Yeoh Fitness
Hey! Welcome to my Youtube channel! I got nothing much to say here, but one thing for sure is I hope you will get a lot of benefits from my content. Alright then, see you in my videos!
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@MajorRage it's not much, but Bonesetta and I did daily workouts at home when the pandemic hit and they helped me drop almost 10 kegs when combined with 3-4 short (3-5km) runs a week.
Did in a pyramid (reverse?) so rotate through 4 exercises as a set, doing 10-8-6-4-2. Think I was only using 7.5kg dumbbells.
Upper body:
-Pushups
-Dips
-Curls
-Rows
-Rest for 30-60s then repeat (I only did 3 sets typically, but maybe go as many as you can until you can't complete a full set).Then a finisher of overhead carries with shoulder press at each end in a similar manner (5-4-3-2-1) so 5 presses, carry 5 or so metres (other side of the garden), turn, 5 presses, carry back, turn, 4 presses, etc.
Lower Body (same dumbbells)
-Deadlifts
-Goblet Squats
-KB Swings
-ThrustersNot sure we had a finisher for that, but could do walking lunges or something.
Like I said, not exactly HI, but you can tailor something like that to be I'm sure and mix/match on other exercises. Really easy to get out and do,
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@Bones Cheers, useful stuff.
@taniwharugby said in HIIT - High Intensity Interval Training:
@MajorRage this guy does alot of HIIT stuff
Jordan Yeoh Fitness
Hey! Welcome to my Youtube channel! I got nothing much to say here, but one thing for sure is I hope you will get a lot of benefits from my content. Alright then, see you in my videos!
Thanks, will do.
My mate does F45, he's 45 and basically built like the fella above. He eats/drinks what he wants, when he wants, but he does that F45 every single day. It's pretty motivating.
But he loves gyms. So I can't do what he does.
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@MajorRage said in HIIT - High Intensity Interval Training:
@Bones Cheers, useful stuff.
@taniwharugby said in HIIT - High Intensity Interval Training:
@MajorRage this guy does alot of HIIT stuff
Jordan Yeoh Fitness
Hey! Welcome to my Youtube channel! I got nothing much to say here, but one thing for sure is I hope you will get a lot of benefits from my content. Alright then, see you in my videos!
Thanks, will do.
My mate does F45, he's 45 and basically built like the fella above. He eats/drinks what he wants, when he wants, but he does that F45 every single day. It's pretty motivating.
But he loves gyms. So I can't do what he does.
Yeah that F45 is almost like a cult, people love it with the branded t shirts and all of that.
Some people need the companionship for motivation I suppose but being a tight Scotsman I realise it’s nothing you can’t set up in your own garage if you have the space and inclination
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@MajorRage said in HIIT - High Intensity Interval Training:
Anybody got any good online resource they use for some workouts with this?
I know there is loads out there, but some of them are quite contradictory. Would be interested in finding a site (happy to pay if need be) which offers really good HIIT daily or 3/4 times a week workouts. And ones which people have used so can strong recommend to be good.
I've gotten a bit bored of running, after covering 4,500 km in around 2.5 years ... Need something to get my mojo back as I've started to balloon again and its' not cool.
@JK has posted some great ones on his page. Not sure what his sauce is. I've seen some great results from people doing F45 and they seem to get very addicted to it. Ultimately, as @MN5 says you can always customise them yourself to suit your strengths or what you enjoy doing.
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@MN5 said in HIIT - High Intensity Interval Training:
@MajorRage said in HIIT - High Intensity Interval Training:
@Bones Cheers, useful stuff.
@taniwharugby said in HIIT - High Intensity Interval Training:
@MajorRage this guy does alot of HIIT stuff
Jordan Yeoh Fitness
Hey! Welcome to my Youtube channel! I got nothing much to say here, but one thing for sure is I hope you will get a lot of benefits from my content. Alright then, see you in my videos!
Thanks, will do.
My mate does F45, he's 45 and basically built like the fella above. He eats/drinks what he wants, when he wants, but he does that F45 every single day. It's pretty motivating.
But he loves gyms. So I can't do what he does.
Yeah that F45 is almost like a cult, people love it with the branded t shirts and all of that.
Some people need the companionship for motivation I suppose but being a tight Scotsman I realise it’s nothing you can’t set up in your own garage if you have the space and inclination
This is my view too. Was very much enjoying boot camp, but was hard to justify the cost when I can do it myself for free.
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@MajorRage a couple of principles I stick to for my HIIT workouts are:
- mix of upper body and lower body
- mix of ‘push’ and ‘pull’ exercises
- mix of weights and non-weights
- vary exercise and rest times over time
- it’s not all about being CrossFit 😎
A few simple faithfuls from over the years:
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sprint 90-100m / 20s as many push-ups as possible / 30s rest (or walk) - then repeat 8-10 of times.
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30s Deadlifts (60% max) / 1min skipping / 30s rest - repeat for period of time
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1min row (70-80% effort) / DB bench press - no rest and repeat
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Eat less, walk more
Your 55+ old body will thank you down the line
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@Rancid-Schnitzel said in HIIT - High Intensity Interval Training:
@MN5 said in HIIT - High Intensity Interval Training:
@MajorRage said in HIIT - High Intensity Interval Training:
@Bones Cheers, useful stuff.
@taniwharugby said in HIIT - High Intensity Interval Training:
@MajorRage this guy does alot of HIIT stuff
Jordan Yeoh Fitness
Hey! Welcome to my Youtube channel! I got nothing much to say here, but one thing for sure is I hope you will get a lot of benefits from my content. Alright then, see you in my videos!
Thanks, will do.
My mate does F45, he's 45 and basically built like the fella above. He eats/drinks what he wants, when he wants, but he does that F45 every single day. It's pretty motivating.
But he loves gyms. So I can't do what he does.
Yeah that F45 is almost like a cult, people love it with the branded t shirts and all of that.
Some people need the companionship for motivation I suppose but being a tight Scotsman I realise it’s nothing you can’t set up in your own garage if you have the space and inclination
This is my view too. Was very much enjoying boot camp, but was hard to justify the cost when I can do it myself for free.
But….each to their own. I don’t need a team of people shouting at me to try and get those last reps of whatever but the other half’s cousin is well into F45 and lost a lot of weight and made some new friends.
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@MiketheSnow said in HIIT - High Intensity Interval Training:
**Eat less, walk more
**
Your 55+ old body will thank you down the lineYou’re half right at least
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HIIT stuff is great for a good workout in short time, if you pick the right ones and combinations it will smash you!
LIke @Bones when I had my home set up I used to do something similar, where I'd start at 2 reps for each exercise, then 4, 6 up to 10 and then back down to 2, or sometimes I'd just go upto 20.
Just finding what works for you is the key.
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@Rancid-Schnitzel said in HIIT - High Intensity Interval Training:
@MajorRage said in HIIT - High Intensity Interval Training:
Anybody got any good online resource they use for some workouts with this?
I know there is loads out there, but some of them are quite contradictory. Would be interested in finding a site (happy to pay if need be) which offers really good HIIT daily or 3/4 times a week workouts. And ones which people have used so can strong recommend to be good.
I've gotten a bit bored of running, after covering 4,500 km in around 2.5 years ... Need something to get my mojo back as I've started to balloon again and its' not cool.
@JK has posted some great ones on his page. Not sure what his sauce is. I've seen some great results from people doing F45 and they seem to get very addicted to it. Ultimately, as @MN5 says you can always customise them yourself to suit your strengths or what you enjoy doing.
Did read @JK. Felt very very lazy.
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I heard yas calling.....
Haven't done much of late but most of what I was doing over lockdown was crossfit based.
Ive done plenty of F45 and crossfit stuff in the past too and its much of a muchness really in that its getting shit down with minimal breaks or active recovery.
You could check out 'the girls' crossfit benchmark workouts to give you some good ideas and then amend movements for what equipment you have available.
I will try find a couple of links to stuff I used in the past but my workout log during lockdown periods is probably a good start Link to start of trianing at last lockdown --> https://www.forum.thesilverfern.com/topic/248/jk-vs-bigred/3400
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@JK said in HIIT - High Intensity Interval Training:
I heard yas calling.....
Haven't done much of late but most of what I was doing over lockdown was crossfit based.
Ive done plenty of F45 and crossfit stuff in the past too and its much of a muchness really in that its getting shit down with minimal breaks or active recovery.
You could check out 'the girls' crossfit benchmark workouts to give you some good ideas and then amend movements for what equipment you have available.
I will try find a couple of links to stuff I used in the past but my workout log during lockdown periods is probably a good start
It’s all “functional” which I like. Very old school in a way but with modern marketing.
Not sure what Pinetrees bench, squat and deadlift stats were at his peak ( or if he ever did any of these lifts ever ) but it’s fair to say he got strong for Rugby by lugging fence posts and sheep around the farm all day.
I can see the appeal to modern desk jockeys that’s for sure.
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Right, read a huge amount last two days and kicked off with this tonight
5 sets of the below with 45 sec on 15 sec break for each
Skipping, TRX arms, squats, burpee variations, abs variations
Not a bad start, tough but do able. Massive head ache end of set 3 which passed. Been off the carbs which may be a factor.
Going to rotate run/ circuit everyday and build up. Golf tomorrow avo so will do 5k run early doors.
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@MajorRage said in HIIT - High Intensity Interval Training:
Right, read a huge amount last two days and kicked off with this tonight
5 sets of the below with 45 sec on 15 sec break for each
Skipping, TRX arms, squats, burpee variations, abs variations
Not a bad start, tough but do able. Massive head ache end of set 3 which passed. Been off the carbs which may be a factor.
Going to rotate run/ circuit everyday and build up. Golf tomorrow avo so will do 5k run early doors.
Good stuff bro.
I’d suggest you up your potassium, vitamin C to assist.
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5k run yesterday. Long Covid hangover perhaps, 6 weeks ago I a ran a half marathon in 1:55 without too much trouble. I'm still really struggling on 5k distance. But it is improving.
5 sets of 45/15 with 1 min break in between
Skipping
Crunch / Left Curl / Right Curl / Leg Raise / Crunch
Starjumps
Biceps / Triceps / Squats / Triceps / Biceps
Burpees with Press UpsNext week will move up to 6 exercises.
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Do you have any sets of dumbbells??
Get some man makers in to your workouts. Maybe do a ladder 21/15/9 with 400m runs in between.
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@JK said in HIIT - High Intensity Interval Training:
Do you have any sets of dumbbells??
Get some man makers in to your workouts. Maybe do a ladder 21/15/9 with 400m runs in between.
My wife has some 2.5 lb ones ... thats pretty light, but not probably not a bad place to start.
Watching me do 21 of these will be hilarious. Might give it a go though. But not today. Will add man makers to todays sessions anyway and see how I get on. Cheers for the exercise.
Finally seeing some improvement in running. 6k yesterday, still with some difficult moments but not too bad. You guys have no idea how much of a headf**k it is struggling so much with running given my last 2 years.
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@MajorRage said in HIIT - High Intensity Interval Training:
@JK said in HIIT - High Intensity Interval Training:
Do you have any sets of dumbbells??
Get some man makers in to your workouts. Maybe do a ladder 21/15/9 with 400m runs in between.
My wife has some 2.5 lb ones ... thats pretty light, but not probably not a bad place to start.
Watching me do 21 of these will be hilarious. Might give it a go though. But not today. Will add man makers to todays sessions anyway and see how I get on. Cheers for the exercise.
Finally seeing some improvement in running. 6k yesterday, still with some difficult moments but not too bad. You guys have no idea how much of a headf**k it is struggling so much with running given my last 2 years.
Ahh yeah dont bother with those light weight. Need 10kg DBs at least to make it worthwhile, otherwise you will just be going thru the motions
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@MajorRage said in HIIT - High Intensity Interval Training:
@JK said in HIIT - High Intensity Interval Training:
Do you have any sets of dumbbells??
Get some man makers in to your workouts. Maybe do a ladder 21/15/9 with 400m runs in between.
My wife has some 2.5 lb ones ... thats pretty light, but not probably not a bad place to start.
Watching me do 21 of these will be hilarious. Might give it a go though. But not today. Will add man makers to todays sessions anyway and see how I get on. Cheers for the exercise.
Finally seeing some improvement in running. 6k yesterday, still with some difficult moments but not too bad. You guys have no idea how much of a headf**k it is struggling so much with running given my last 2 years.
No I get it. Some people can just go for ages without doing a specific activity and then restart like they never stopped. I've been trying to swim for the close to 3 years. Was off for 2 weeks and getting back in this morning was agony. GF hasn't been swimming for 2 months. She jumped in and smashed out 4km like it was nothing. Unfair!
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@MajorRage said in HIIT - High Intensity Interval Training:
@JK said in HIIT - High Intensity Interval Training:
Do you have any sets of dumbbells??
Get some man makers in to your workouts. Maybe do a ladder 21/15/9 with 400m runs in between.
My wife has some 2.5 lb ones ... thats pretty light, but not probably not a bad place to start.
Watching me do 21 of these will be hilarious. Might give it a go though. But not today. Will add man makers to todays sessions anyway and see how I get on. Cheers for the exercise.
Finally seeing some improvement in running. 6k yesterday, still with some difficult moments but not too bad. You guys have no idea how much of a headf**k it is struggling so much with running given my last 2 years.
@MajorRage said in HIIT - High Intensity Interval Training:
@JK said in HIIT - High Intensity Interval Training:
Do you have any sets of dumbbells??
Get some man makers in to your workouts. Maybe do a ladder 21/15/9 with 400m runs in between.
My wife has some 2.5 lb ones ... thats pretty light, but not probably not a bad place to start.
Watching me do 21 of these will be hilarious. Might give it a go though. But not today. Will add man makers to todays sessions anyway and see how I get on. Cheers for the exercise.
Finally seeing some improvement in running. 6k yesterday, still with some difficult moments but not too bad. You guys have no idea how much of a headfk it is struggling so much with running given my last 2 years.
Is the long covid causing breathing or muscle fatigue issues? I'd also hate to not be able to run - while I don't love it, it's simply the easiest thing to cram into a busy schedule
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@voodoo said in HIIT - High Intensity Interval Training:
Is the long covid causing breathing or muscle fatigue issues? I'd also hate to not be able to run - while I don't love it, it's simply the easiest thing to cram into a busy schedule
I don't think it's Long Covid as such. I think it's more me just underestimating how long it does take to recover from it. It is only 6 weeks now since I tested positive. I guess I'm just used to having 1-2 day head colds which sort of knock you off your stride for a week then you are back to it.
Hard to explain it really, it's sort of neither. Breathing feels fine & muscles are certainly not fatigued but I just completely run out of the energy to continue. Yesterday I did 5k at 5:45 pace and 30% top HR zone which is still extremely poor, but not bad given it was EOD and I'd just completed a walk home following my son on his electric scooter of 30 mins. Previous run was 6k at 5:48pace and 18% top zone.
So as I said improvement. But must remember that two months ago 6k runs were done at 5:15 pace with HR never going anywhere near the top zone. It's not just the drop off, it's the fact I've done 9 runs since restarting and I'm still way way off where I was.
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@MajorRage sounds bloody frustrating!!!
I've picked up the running lately as I have a half-ironman on the w/e - but it appears I've forgotten to do any bike or swim training (or any combination of the 3), let alone any dietary discipline, so it's going to be a VERY long day...
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Tried Murph before? Good Crossfit exercise.
1 mile run
100 pullups
200 push-ups
300 squats
1 mile runThe pros do it all in order (albeit with those weird kip pullups) but I prefer a 5-10-15 breakdown in 20 sets.
Did this for the first time in a while on Saturday and its a killer!
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@Rancid-Schnitzel Given that I can't even do one pull up, I think Murphs challenge is going to have to wait for a while.
Not bad last few days ... am now comfortable running up to 6km & the HIIT I've been ok with. Going to bump it up this week to 6 exercises of 1 minute each, 15 seconds rest. A combination of
Cardio - Skpping, Starjumps, Burpee / pressups, Leg jump over bench
Strength - Squats (with 15lb kettle bell), biceup/tricep curls
Abs: Usual shitWeigh in currently down 1.6kg from peak fat in just under 2 weeks. I suspect I've put a bit of muscle on so probably lost 2kg doing this combined with not eating any white carbs 6 days out of 7. I will need to get some carbs in though soon running 6 km's / 30 mins of HIIT each day soon.
Just 9.5kg to go until target weight then.
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MajorRage's Murph-Lite Benchmark
Will be doing this each Monday to see how I compare
1.6km run to start ... then 4 x
20 pressups
50 abs (crunch, left crunch, right crunch, crunch)
15 resistance band bicep curls
15 resistance bank tricep curls
1.2km runThen
25 press-ups, 100 abs (alternating left right crunch), 20 each of the bicep/tricep curl
1.6km run to finishSo all in all 8km run, 105 press-ups, 300 abs, 80 bicep curl, 80 tricep curl. Completed in 1:03:18.
Over the next week will be up to 8k runs alternating with 5 x 6 1min HIIT. will be ditching starjumps and squats (as they are a bit going through the motions) and adding box jumps & a.n.other.
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That’s an admirable workout but I’m not sure it’s really HIIT in the accepted sense? Usually HIIT workouts would be 20-30 minutes top and full of short, sharp sets targeting different muscle groups.
I think.
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@Catogrande said in HIIT - High Intensity Interval Training:
That’s an admirable workout but I’m not sure it’s really HIIT in the accepted sense? Usually HIIT workouts would be 20-30 minutes top and full of short, sharp sets targeting different muscle groups.
I think.
Yeah just do it but do it much quicker
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@Catogrande said in HIIT - High Intensity Interval Training:
That’s an admirable workout but I’m not sure it’s really HIIT in the accepted sense? Usually HIIT workouts would be 20-30 minutes top and full of short, sharp sets targeting different muscle groups.
I think.
Yeah. But there is no break between the exercises.
It’s not HIIT but its farking hard!
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@MajorRage said in HIIT - High Intensity Interval Training:
@Catogrande said in HIIT - High Intensity Interval Training:
That’s an admirable workout but I’m not sure it’s really HIIT in the accepted sense? Usually HIIT workouts would be 20-30 minutes top and full of short, sharp sets targeting different muscle groups.
I think.
Yeah. But there is no break between the exercises.
It’s not HIIT but its farking hard!
That’s for sure!
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@MajorRage said in HIIT - High Intensity Interval Training:
MajorRage's Murph-Lite Benchmark
Will be doing this each Monday to see how I compare
1.6km run to start ... then 4 x
20 pressups
50 abs (crunch, left crunch, right crunch, crunch)
15 resistance band bicep curls
15 resistance bank tricep curls
1.2km runThen
25 press-ups, 100 abs (alternating left right crunch), 20 each of the bicep/tricep curl
1.6km run to finishSo all in all 8km run, 105 press-ups, 300 abs, 80 bicep curl, 80 tricep curl. Completed in 1:03:18.
Over the next week will be up to 8k runs alternating with 5 x 6 1min HIIT. will be ditching starjumps and squats (as they are a bit going through the motions) and adding box jumps & a.n.other.
Took 90 seconds off the Murph-Lite time today.
Pretty tiring again, but not bad given that I had a few beers yesterday with the football.
This week ... will probably stick with status quo as I'm on holiday next week. Will bump up my runs to 8.5k & perhaps add another 15 seconds on the HIIT stuff.
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Went on holiday where I managed to outdo myself one day which knocked me around for a few days. Took kids to a water park - was 30 degrees, and 85 steps from pool to top of slide. Kids reckoned we did it 30 times ... didn't take on enough water, and crashed badly. Took me 3 days to recover. Ouch.
Anyway, the mini murph last Monday was obviously a bit slower but I'm still trucking long. This week will be alternating 9km runs with the below (repeat 6 times for 36 mins total)
45sec rests bands (curls/tricep/ upright row) straight into 1 min skip. 15 sec break
45 secs abs straight into 1 min star jumps ... 15 sec break.
45 secs press ups, straight into 1 min standard burpees. 15 sec break.So it's basically 18 sets of 1:45 exercise (split cardio/resistance) with 15 secs break.
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Offf... a month. Keep on mixing it up a bit. Currently do a mix of skipping / running / press ups / resistance bands and ending with 8 minute abs. I think throwing the abs into the middle of the routine makes them a bit easy. So trying to do all in one go is a killer. Here is this weeks (alternate skipping / running)
1 min skip / 400m run then 25 press-ups, curls / triceps
2 min skip / 800m run then 20 press-ups, curls / triceps
3 mins skip / 1200m run then 15 press-ups, curls / triceps
4 mins skip / 1600m run then 10 press-ups, curls / triceps
3 mins skip / 1200m run then 15 press-ups, curls / triceps
2 min skip / 800m run then 20 press-ups, curls / triceps
1 min skip / 400m run then 25 press-ups, curls / tricepsSo it total of 16 mins skip or 6.4k run, 130 press up / curls / triceps then 8 minute abs. It's tough, especially with the current heat (before you snigger, it's been >30 everyday for a fortnight now and due to continue).
Be interested to hear your guys thoughts on this workout. Anything you think I'm missing / glaringly obvious errors?
Will be in Corfu next week, so will be alternating to some gym work.
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@MajorRage Throw in some inverted rows maybe? Any bar type fences or anything nearby?
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@Bones said in HIIT - High Intensity Interval Training:
@MajorRage Throw in some inverted rows maybe? Any bar type fences or anything nearby?
Yeah, just looked that up - looks do-able. Weird name though, inverted press up seems to make much more sense
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@MajorRage said in HIIT - High Intensity Interval Training:
@Bones said in HIIT - High Intensity Interval Training:
@MajorRage Throw in some inverted rows maybe? Any bar type fences or anything nearby?
Yeah, just looked that up - looks do-able. Weird name though, inverted press up seems to make much more sense
Alright muscles, no need to show off. We can't all press the world up.
