Assuming you sleep pretty well and have some kind of stress management system in place yoga or breathing exercises work really well here , I would say that incorporating 3 days of minute HIIT workouts each week is a great target to aim for. Interval training is great for fat loss and maintaining muscle mass, but for people who want to get bigger and stronger, lifting heavy weights with good form should be prioritized over HIIT.
This is an intermediate to advanced HIIT workout. Perform minutes of a dynamic warm-up before starting. Start with minutes of a dynamic warm-up. Drop me a message in the comments below! Show 3 References. I do 60 bodyweight squats lasting about 2 minutes , followed by 4 deep breaths in and out, then 15 regular pushups, followed by 4 deep breaths in and out. No rest in between sets. I do anywhere from 5 to 10 sets approximately minutes total depending on how I feel that day.
I try to keep my form as perfect as I can. When doing the squats I clasp my hands together and touch my elbows to just above my knees. I find if I go any lower it hurts my hamstrings. I do the pushups fairly slow and steady, going all the way down until my stomach brushes the floor.
This workout is generally done in the morning after about 40 minutes of stretching, balancing and core strengthening exercises. What do you think of this kind of workout for a 61 year old man who has a sore back and shoulders from sitting in a chair with bad posture for the past 32 years working as an accountant?
The only thing I would add is some kind of lower body hip dominant exercise that would be any kind of deadlift variation, hip thrust, or KB swing and an upper body pulling exercise row, modified pull-up, lat pull down, etc. You got the quads and pushing muscles taken care of with squats and push-ups, adding the above 2 exercises would help round out your routine.
Either way, keep it up, solid work! Thanks, Nick. It should make my workouts more interesting as well as more productive. By the way, great article. Nick, I added hip thrusts and standing rows to my workout this morning. It kicked my butt. It was great! Thank you very much. I have been experimenting on what works for me. Also, I am situated in the Middle East where air can be so dry and it makes me wanna vomit running outside.
As you can see, I squeezed-in Abs exercises too. I take quick water breaks when I feel the need to. I do this 2x per week, and this goes on for about 30 mins. Do you think this is too intense for the body to work on? I am paranoid that I might burn through my muscles doing too much of it. I am usually out of breath while performing the exercises, but I feel great and more energized after. My preference is having some heavy lifting, mostly moderate lifting, and some high rep, so you get the best of both worlds See: High Reps vs.
Low Reps: Which is Better? It will also give you ideas for structuring your own workouts. Nick did an awesome job writing this article, kudos to him. However, I would try adding 2lbs on each hand for one round of burpee this week to see how it goes.
Challenge accepted?. Hey Cherry, that looks pretty good. Of course, the body fat goal is mostly going to come from the kitchen so keep at that plan and be patient and you should get there! All the best, thanks for sharing.. Hey Nick, nice work on the article! Yes, I am trying hard to adhere on my diet plan while on vacation. Perhaps too much carbs and tummy screaming for help! Hope it goes well. Thank you and keep inspiring people! Which, to my ears, make a lot of sense.
Hey Mike, no worries, happy to share the Tabata story. It all comes down to intensity of work period which is going to be specific to the individual. Thanks for the comment! I love the gym treadmill so I run for 30secs rest 30 secs for 20 mins. I do this in the am before breakfast. This is a killer HIIT workout. Alternating 45 seconds per round. One round of heavy ropes for 45 seconds.
Next round of 45 seconds has 20 pushups and what is left is the rest period about 20 seconds then back to ropes and so on. About a ratio. Vary heavy rope exercise with circles in then out, slams, single arm waves, double arm waves and arm spreads. I actually just started doing this exercise last month, I managed to lose 7. I do it three times a week. Nice work on the 7. Start with the harder ones — burpees, knee tucks, etc. Keep it up! I have been doing following routine and has worked well for me.
Each exercise seconds followed by second rest. Stationary high knee jog- helpful to have box for foot tap. Ab bycycle- will switch to other an exercises as well. Then I rest for 3 minutes- maybe walk on treadmill. That is 1 round and try to do 3 rounds. Total workout lasts about 30 minutes — give or take on how long I take between rounds.
Great article, started doing HIIT because of you guys a few months ago. I have a specific kind of workout that I do at home: I run climbing up the stairs about 9 stories, usually takes close to a minute and then go down with the elevator and rest for a bit 2 minutes of rest and then I start again. Stair workouts are killer Artur! Keep it up and keep us posted! My break lasts until my heart rate drops 30 to 40 BPM and then I go again.
The duration of effort and rest changes throughout duration of the workout. You really need to be tuned to yourself when working that hard, but this form of exercise made me super strong over the past year and I would highly recommend it to anyone who can do it.
It is definitely not for everyone thought!!!! My personal favorite is jump rope. For beginner, I recommend usually 30 seconds skipping and 1 min rest For intermediate 1 min each For advanced my personal choice 1 min work, 30 sec rest.
Jump rope is great — simple, travel friendly and deceptively hard. Thanks for the comment Anthony! Be the first to comment! No comments yet. Close this dialog window Add a comment. Add your comment Cancel Submit. Close this dialog window Review for. Back to story Comment on this project. Tell us what you think Thanks for adding your feedback. All rights reserved. Close Sign in.
W hen performing HIIT, research suggests that the range of work and recovery for each interval be 15 seconds up to minutes in duration depending on the ratio of work-to-recovery used.
The total duration of a HIIT session should be about minutes in length, with warm up and cool down included in that time. As written above, each high intensity interval consists of a work phase and recovery phase.
The HIIT ratio is the amount of time spent working vs the amount of time spent recovering, also known as the work-to-recovery ratio. For example, when you perform 60 seconds of work followed by 60 seconds of recovery, your HIIT ratio is 1-to For example, a 1-to-3 work-to-recovery ratio is a good starting point.
The goal in HIIT is to push hard during the work phase and recover as much as possible during the recovery phase. When you're developing your fitness, it's beneficial to have a longer recovery period so you can work as hard as possible during the work phase of each interval. As your fitness level improves, you can increase the work-to-recovery ratio and aim for a 1-to-1 ratio.
Eventually, you can extend the work phase for a longer duration than the recovery phase; advanced HIIT participants can aim for ratios of 3-to-1 work-to-recovery. Make sure you're hitting your target zones during the work and recovery phase before you progress your ratios. For example, if your goals is to be in YELLOW on the work phase and GREEN on the recovery phase using a 1-to-3 ratio, make sure you reach those goals before you progress your ratio to a 1-to-2 work-to-recovery.
Choose the number of interval sets performed based on your ability to hit your target work and recovery zones.
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