Hey guys. I'm looking for suggestions on a good HIIT program for a beginner.

I'm 6'2 200lbs, I've been in a good weight lifting routine for the past 4 months or so but haven't really done any cardio during that time. I would like to add a progressive cardio program to my weekly workout schedule, one that brings me along at a steady pace and doesn't discourage me by being super intense the first couple of weeks. HIIT seems like a good fit for my exercise style, I'm not one who enjoys going out and running 3 miles a day. However, any suggestions are welcomed. Thanks!

Does your gym have any group classes? I see people of all skill levels in the HIIT type classes. Oftentimes, the instructor can make modifications based on skill level, age, adjustments for injuries, etc. You will be pushed more in a group, but can step back if it becomes too much.

quote:

---

Hey guys. I'm looking for suggestions on a good HIIT program for a beginner.

I'm 6'2 200lbs, I've been in a good weight lifting routine for the past 4 months or so but haven't really done any cardio during that time. I would like to add a progressive cardio program to my weekly workout schedule, one that brings me along at a steady pace and doesn't discourage me by being super intense the first couple of weeks. HIIT seems like a good fit for my exercise style, I'm not one who enjoys going out and running 3 miles a day. However, any suggestions are welcomed. Thanks!

---

What have you been doing for weights?

If you are looking to get into HIIT training, I would take your weight routine, and use light weights ( or body weight) and do for time. 45 sec, 20 sec rest, something like that....

quote:

---

If you are looking to get into HIIT training, I would take your weight routine, and use light weights ( or body weight) and do for time. 45 sec, 20 sec rest, something like that....

---

not bad advice, and along the lines of what i did. i got tired of plain weight lifting, just started doing lighter weights with higher reps, and supersetting almost everything. add 25 or 30 body weight squats and eight pullups immediately after ten reps on the bench or press or something, and you'll feel plenty intense.

i go to Orange Theory Fitness and that might be an option for you. It's a mix of treadmill, rowing and strength exercises. I hate to run but the intervals keep it interesting for me. You can try 2 classes for free if there's one near you.

Just find a track or field and start sprinting.

quote:

---

Just find a track or field and start sprinting.

---

Yep.

A really easy way to start is go to the track and sprint the straights, walk the curves. Or sprint the straight, turn and walk back and as soon as you get back, sprint it again.

Running bleachers at the track is a good way to mix it up and has a built rest period for the HIIT. Also, some have some ploy boxes sitting around. If not, you can do similar things on the bottom row of the bleachers.

T25 or Insanity

Buy a prowler

I did a tri-set last thursday on my leg day. 10 stiff leg deadlifts, 10 front squats and then 10 lunges.... I was sweating like a pig.

What works for me:

5-10 minute light jog / stretching
30 second sprint @ 100% intensity
2-3 minute fast walk
Repeat 6X
2X per week

If you can't do that, start with 3X and build your way up. Increase as you feel better, listen to your body.

Do you want to lift weights, be winded and sweat your butt off? Download Jefit and search for the Get Ripped workout. 5 day split of supersets and only 30 secs rest between sets. It's not for the faint of heart but it will shred some fat

quote:

---

What works for me:

5-10 minute light jog / stretching
30 second sprint @ 100% intensity
2-3 minute fast walk
Repeat 6X
2X per week

If you can't do that, start with 3X and build your way up. Increase as you feel better, listen to your body.

---

Works for you for what? Six minutes of intensity per week? What does that accomplish?

I'm active the rest of the week. It works for improved cardio and some fat loss. Yup, all in only 6 minutes of intensity coupled with strength training and watching what you eat.

Serious question: have you ever gone on a full on sprint for 30 seconds? Now try it 5-6 over 30 minutes...not as easy as it sounds.

I would also 2nd T25 or insanity as a good way to do it at home.

T25 is a good start for beginning as it has videos that vary pretty widely in difficulty for someone starting out.

quote:

---

I'm active the rest of the week. It works for improved cardio and some fat loss. Yup, all in only 6 minutes of intensity coupled with strength training and watching what you eat.

Serious question: have you ever gone on a full on sprint for 30 seconds? Now try it 5-6 over 30 minutes...not as easy as it sounds.

---

yes I have, many times. I didn't say it was easy, but I just don't see how that by itself is enough for improving cardio or losing weight in any significant amount. but if it works for you, then go for it.

quote:

---

quote:

---

What works for me:

5-10 minute light jog / stretching
30 second sprint @ 100% intensity
2-3 minute fast walk
Repeat 6X
2X per week

If you can't do that, start with 3X and build your way up. Increase as you feel better, listen to your body.

---

Works for you for what? Six minutes of intensity per week? What does that accomplish?

---

I've read a lot recently about how more is not always the most efficient. 30 second sprints are no joke - if you're actually sprinting.

twelve 200s is a good workout. I'm not saying it isn't. I'm just saying that that isn't all I would do for an entire week's workout. if you guys get the results you want with just that, then more power to you. I wish I could get the results I want in that little of time, but I cant.

The OP said he wanted suggestions on a cardio workout to supplement his weight lifting regimen, which is what I posted. 2X cardio a week is plenty for most people that are just starting out.

ok, fair. wasn't trying to get into an argument anyways, I apologize.

quote:

---

twelve 200s is a good workout. I'm not saying it isn't. I'm just saying that that isn't all I would do for an entire week's workout. if you guys get the results you want with just that, then more power to you. I wish I could get the results I want in that little of time, but I cant.

---

Doing twelve 200s for one workout is a great way to die of cardiac arrest, or at least sufficiently over-train your muscles (unless you are Usain Bolt, which you may be).

5-6 30 second sprints twice a week would be quite an effective method of improving conditioning and burning fat.

Ok