HIIT - High Intensity Interval Training
-
@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.
-
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.
-
@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.
-
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.
-
-
@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 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
-
@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!
-
@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
-
@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.
-
@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...
-
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!
-
@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.
-
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.
-
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.
-
@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
-
@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!
-
@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!
-
@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.
-
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.
