40-Somethings - HITT Challenge!!!

Is anyone up for a HIIT Challenge? I have been reading about it a lot lately and have decided to try it to see if I can up my time even more for 5K's. Plus I have heard it is great for overall toning and fitness. Here is the one I am going to follow:

http://musclemedia.com/training/hiit_table.asp

I thought it would be fun to do it with some other people. You can run, walk, bike, do the elliptical or whatever you do for high impact exercise. I will be running and did Day One of Week One today. It wasn't too bad. I already did my 3 mile run earlier today so just had this as a bonus. Let me know if any of you are interested and we can keep track right here in this thread of our progress throughout the 8 weeks. Here is my start:

Day One-Week One-Jog/Sprint-4 Minutes Total of 30 Second Intervals

I'm up for a little HITT. Good idea.

I will start today.

I did a couple intervals today but not like this. I will try this tomorrow.

Hey CAT and cheekie!! How did you two do on trying to get some HITT in? I almost forgot to do the second one this week that I was planning for today. Here is what I did:

Day Two-Week One-Jog/Sprint-4 Minutes Total of 30 Second Intervals

I did this time on the treadmill as it was already pretty late and I didn't want to go outside anymore. It was pretty different doing it on there as I had to judge what I could sprint and had to adjust down as I turned it up too fast to do the sprint at first. I am thinking I need to do it outside from now on as I felt out of control during the sprint part of it on there and thought I might get hurt.

Anybody else care to join us? I would love to have some more people to do it with!!

OK- I did Week 1 work-out 1

I did it on the treadmill. The sprint I did at 8 mile pace and the jog I did at 12 mile pace. It was hard to adjust the pace back and forth. Also I think I might not be sprinting fast enough so think I will go to 7:30 for the sprint part.

Yes- I also worried about getting hurt on the treadmill.....

Today I did work-out 2 of week 1.
I'm not sure if you are not supposed to do it on consecutive days.

I don't think I am sprinting fast enough because my heart rate doesn't get up very high (I wear a heart rate monitor.) I think I am going to try increasing the speed of my sprint.

Great job on completing the second one cheekie!! I think it is fine to do two days in a row as long as you take a break now. I plan on doing Monday, Wednesday and Friday for the 8 weeks. Here is what I did today:

Day Three-Week One-Jog/Sprint-5 Minutes Total of 30 Second Intervals

Wow!! Today I really feel like I am getting faster with running. My endurance seems to be picking up quite well too. I ran my normal 3 miles this morning and they seemed to go much better than usual. I think this may be the ticket!! Hope to see more joining us!

Day 3- Week One- Done (I need to synch up and catch up to Week 2)
I will start Week 2 tomorrow.

Can you give me more information on how you do a HIIT workout? I looked at the chart but I don't think I understand...I see the table for a 30 second jog followed by a 30 second sprint...but for how long? It only shows 4 minutes.

Just wondering, how fast are you able to sprint? I've never tried sprinting. My fastest running pace is only about an 8 minute mile, and I can't even keep that up for very long.

yes- the first 2 days the HIIT workout is only 4 minutes each workout: 4 30-sec jogs and 4-30 sec sprints.
It increases. The 3rd workout is 5 minutes and it keeps progressing per the chart.

Use an 8 minute pace as your sprint pace....or since it is only 30 seconds try to go a little faster.

Ohhh!!!!! I get it. God I am dumb sometimes. I saw the "4 minute cycle" and thought that was for those who were cycling (as in riding bikes?) so I sorta ignored it.

Big duh! Thanks! :o

OK - and next dumb question - how often? Every day, or 3x/wk?

well- you could do a HIIT workout on the bike or the eliptical or swimming or running.....anything you can do a sprint in

There are 3 workouts per week per the chart

Thanks....I prefer running....I'm going try this in the middle of my run tomorrow!

Workout 1-Week 2 is done!

Welcome to HITT Jasmine!! Glad cheekie could help you out with your questions! She is right on in her advice. I have found this is really helping me with my time and endurance. I couldn't do it Monday so this is what I did Tuesday:

Day One-Week Two-Jog/Sprint-5 Minutes Total of 30 Second Intervals

Great job on starting Week Two cheekie!! Forgot to say that earlier this morning. I did my regular run of 3 miles this morning and had to do my next HITT the second day in a row as I missed Monday. Here is what I did today:

Day Two-Week Two-Jog/Sprint-5 Minutes Total of 30 Second Intervals

Hi Beemer, I think I've already joined your HIIT list without knowing. The article with the table was great. Last November, my dr. told me to do interval training instead of fat burn. I do 20 minutes, 2 minute intervals of elliptical 5 times a week. When I switched, man my endurance jumped. And heartrate recovery is awesome. I get the best workout doing that. My program does 3 minutes warmup and cooldown, then 4 level 7 2 minute intervals with a a 2 minute break at level two. My dr. was right on getting me to switch (although I really didn't until March/April. The fat is coming off a bit easier with that.
Marie

My HITT list? LOL!! I love it Marie! Sounds like you are doing HITT already. You should join this thread. I believe it has really helped me already in the short time I have done it. My regular run today was just so easy. I am thinking I may bump up my distance a little as my endurance has gotten better.

Week 2-Workout 2--done

I did 6 minutes...I think there was a typo on the schedule because if you look at the pattern there are 2 days of each and I think it should say 6 minutes instead of 5. Anyway- I did 6 minutes and noticed it is getting harder :-) Not sure how I will ever survive 15 minutes. It did ruin me for my 45 minute run...which I ended up walking 1/2 of. I need to coordinate it for a different day I'm thinking.

Cheekie, way to go on your workout. I definitely don't push my swimming or walking after the elliptical intervals. I feel quite a burn in the quads from it. When I've used the fatburning program on it, I can merrily fly through the pool. So I think you're right on the alternating workouts.

Beemer, I thought of reducing the intervals from 5X to 3X per week and adding 2X fatburning (because truly I can be lazy:o) but after reading the article from HIIT I just couldn't convince myself it was a good idea. I really do like my heart rate up high then the quick recovery. It blares that I'm in better shape then I've ever been in my life.
Marie

Well crap, I haven't done it yet!!! But I will. I have an experienced friend (I'm still a newbie runner) who told me I am doing too much too soon and I need to slow down. She's afraid I might get an injury...don't want that. But after I "slow down" I am definitely going to try this.

Great job cheekie!! I was wondering about that with the 5 minutes thing. I bet you are right about it being a typo. I did it the way they typed it and won't go back now but if I do it again in the future I will be sure to change it.

That is ok Jasmine to take it slower when you are first starting out. I have been running since December and am just now doing this. Your friend is right about taking it slower at first as you don't want to risk injury. You do it when you feel more ready. Good for you in realizing this now as you will go farther and stick with it when you aren't hurting. My son just started running with me and I have to make sure he goes slower and not all out. That is hard for a 13 year old boy!

Marie-I would stick with what is working for you! Everyone is different and what works for one does not work for another. You are doing a great job!

Here is my workout for today:

Day Three-Week Two-Jog/Sprint-6 Minutes Total of 30 Second Intervals

I just finished my 6th week of interval training goals. In May I decided I needed to up the number of elliptical workouts per week. I decided on 5X. I elliptical M, T, W, F, and Sat. Thursday and Sunday are rest. I do alter the days when needed for travel but I have successfully kept the 5X/week. I also only count the workout if I put good effort in it. I know my speed per interval, resistance and total workout distance. I have my minimums and make sure I do them. So far a broken wrist and cut-up thumb haven't side-tracked me. I do know that when I am on vacation in August, I will lose my streak but I'll try HIIT with jogging/walking. I can not run. I've tried and it's too hard on my knees.
Marie

Ok- Week 3 Work-out 1 is done. 7 minutes....I have been kind of dragging lately so my sprints weren't as fast as previously.

Thanks for the advice Marie and good for you for making 6 weeks.

Thanks Beemer....I am going to start cursing you soon though because it definitely is harder with more sprints :-)

Have a good workout week ladies!

Week 4 Day 1--8 minutes is done. And boy is it getting harder.

I hope you ladies are doing well!

ok...my support group for HIIT has disappeared but I am still grinding away at this.

Just completed Week 6- workout 1 at 11 minutes. Boy is it hard the longer you have to do it.

ok...my support group for HIIT has disappeared but I am still grinding away at this.

Just completed Week 6- workout 1 at 11 minutes. Boy is it hard the longer you have to do it.

I'm impressed, CheekieMonkey, WTG!! :carrot:

thank you NewLeaf

wow ya'll I feel like a slug - I haven't been able to jog for years, never mind sprint. maybe I need to start a thread for walkers : )

Cheekie--keep up the great work!!
i just came across this thread and am going to try it TODAY!!
i have been running for a few months now and this is just what i was looking for to increase my endurance and speed

i'll report back on my thoughts and hopeful progress too!!

thanks for all the motivation and support here!!
caroline

well--i started last nite-the first cycle--went well but omg--i don't know how 11 or 15 minute cycles are going to go!!!

i did it before my usual run (3-5 miles) and actually even though i was a bit winded-i felt a bit stronger too--if that makes any sense!!

anyway i figure its worth a try anyone out there finish this or still doing it???

caroline

Great job Caroline.....yeah- it gets harder the longer you have to do it :-) I am trying to motivate myself to go do 12 minutes. I did 11 on Thursday and actually had to go a little slower on the sprint part than I have been. I also try to run 3-5 miles but sometimes the sprints make that too difficult and I end up walking a bit. I am trying to schedule the sprint days on days I don't intend to get a 5 mile run in.

Thanks for joining the HIIT group. Keep up the good work!

last night did day two--its been soooo hot and humid here that i didn't go out til 8pm

iwas quite tired after and only managed to run 2.5 miles after!!--its okay though i'm in it for the long haul-right!!
i do feel like this is going to boost my metabolism a bit and hopefully make me a bit faster too!!

everyone have a great day--caroline

great job Caroline. I tried to do my intervals today after my weight training workout---and I did 1 sprint and gave up thinking I will have to do it tomorrow instead :-)

completed week 6 workout 3 at 12 minutes

on to 13 minutes.......

cheekie--WAY TO GO!! you must be exhausted after that--but a good exhausted

i just did my first 5 min--it wasn't bad adding another min--i hope it feels like this everytime i add!!--but when the time gets up there like yours cheekie--i can't imagine doing my regular running too
how have you dealt with that? i mean right now its ok i can still run a few miles-but i can see that won't be the case later

have a great day-caroline

ok...completed week 7 work out 2 at 13 minutes....next time is 14 minutes....yokes

Caroline: I have started to just do the interval training and then a light jog/walk total 30 minutes before I do my weight training. And tehn I do the longer runs on days I don't do weights. The intervals make it too hard to do my long run unless I do it slowly.

cheekie--that sounds like a good idea--i am having trouble at 6 min. intervals then trying to run regular so i know i won't be able to do it with any more cycles added on--i hate to give up/change my regular running routine but i think there are benefits to the interval training right away--it kind of jump started my stagnant weight loss
i don't have much to go but i was kinda going no where
i do want to add weights to my workout routine--i am finding myself so darn tired on many days--its like there aren't enough days in the week for me to do all the different things i want to do!!

well i'll keep at it like you are cheekie!!

WAY TO GO!! you are being a swift kick in the butt that i need!!--thanks

caroline

Sounds challenging! I will have to try it ...

please join in jayjay!!

I was sick for a few days....but today did Week 7 work out 3 at 14 minutes

hope you all are doing well.....

oh cheekie--i am stuck at 6minutes--i am just so tired i can't seem to get past it and continue with anything else

so right now i'm just gonna do 6 min 2x a week because i really want to keep up with my running-i'm at 5 miles/day now!! and i just can't seem to do both

but i figure a bit of something is better than nothing
keep up the good work cheekie!!

How many days a week are you running 5 miles Caroline? I now just run 6 miles 1 day a week. Try to do the intervals 2-3 times a week plus another 15 minutes of slow jogging...and the elliptical on the other days.

I decided to do intervals on some days because I kept reading that if you do high intensity you don't have to work out as much....and the calories continue to burn after the workout. But everybody needs to find the program that works for them.

Finished Week 8 workout 2 at 15 minutes..... I have one more workout to complete the 8 week program.....which has taken me more like 11 weeks....

I can definitely feel that I have improved cardiovascualarly (if that is a word)

oh good for you cheekie--i'm glad to see someone could stick with it!!

what with what i want to run-which is 2 longer days6/7 miles and the rest ~3/3.5--i simply can't do the HIIT--although i still try to do 1 day of the 5/6 min. thinking it will somehow help me a bit!!

i'm really impressed with your stick-to-it-ness cheekie!!

have a nice day~caroline

Today I completed the last workout of the program @15 minutes. My 8 weeks stretched to like 12 weeks.

Now I need to reconfigure my workout schedule...I probably should add another day of weight training as well. And I do think the intervals help burn fat--so will try to do 2 days that include them.

Where is Beemer who started this and then deserted :-)?

Thanks Caroline for doing some of it with me!