[dietnlose?]

I've done some research on HIIT and read that it's the best way to burn fat. I'm a beginner and I have some questions about it.
This is my plan for HIIT on treadmill:

Warm up : 5 minutes at 3/speed
Increase to 7speed for 30 seconds
Decrease to 3.5 for 1:30 minutes
Increase to 6/speed for 30 seconds
Decrease to 3.5 for 1:30 minutes
Increase to 7 again and decrease back to 3.5 for 20 minutes and end with cool down on 3 for 5 minutes.

What do you guys think?

[mkroyer]

Personally, if youre going to use the treadmill, and so running intervals, you might as well work on speed at the same time, and the most effective way to work on speed is to have equal parts rest and High intensity....just as much rest, as hard work

BUT its an excellent plan to start with, and as you get fitter, you will be able to increase the amount of time you can work hard, and youll beable to decrease the amount of recovery time in between intervals......a decreased need for recovery is a SURE sign you are getting fitter...Good luck!!

[Mrs Snark]

When you are first starting HIIT, the interval lengths should be personal/specific to your ability to get the most out of them.

Quoted from another site from a guy who is very HIIT experienced:

IE, if I can do continuous sprinting for 20 seconds before my pace really starts degrading, then that's my personal work period. If it takes me 30 seconds or whether it takes me 2 minutes to be able to do that again, then that's the right rest period. It doesn't do me much good to rest for 10 seconds and then call the next 20 seconds of slow stumbling a "sprint".

This helped me understand that I don't have to be rigid with the time periods, but instead it is about the actual performance of the work...

Good luck!