How would you recommend me to do it? How long one interval? How intense? How long should the duration be for the whole session?

dude

basically

just cycle 2 mins for warm up. Then sprint( or peddle freaking fast LOL) for 20 sec.

After that slow back down for 30secs to rest. Then sprint again for 20sec.
Slow back down for 30 secs and repeat the sprint

How long? Usually 15mins? I dont know... you can do till you feel K-O =)

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Added on November 20, 2007, 7:19 pmhttp://www.badrunner.com/2007-05-14/hiit-training-on-an-exercise-bike/

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Added on November 20, 2007, 7:21 pmhttp://www.youtube.com/watch?v=Uv8m15ulCiw

i agreed... if you wanna run.. the faster the better... jog - sprint - jog - sprint...

15 minutes enough? Can someone help set me a decent target?

dude..how long do you want ? lol you think HIIT is easy? trust me....duration is not the issue..its the intensity

Ok, tell me about the intensity. What do I need to know? How much should the tension be on my cycling machine?

intensity not on the bike's tension. What I meant intensity was the intervals you have between your sprinting and normal speed is enough.

Anyway...if I were you...ditch the bike and do HIIT running...even better. Just a suggestion =)

make some google search on "HIIT" dude..there are alot.

www.google.com =)

I'm in ... ditch the bicycle, go for the treadmill. You can check it out here What is HIIT. Click on the HIIT and RUN and it will bring you to a site where there's a chart for you to follow. HIIT is not about how high your set the incline on the treadmill, its all about how fast your speed for the interval.

As for now, I normally do fast walk on speed 4 then sprint on speed 8 for 20 - 30 seconds sprints repeatedly for 8-10 times. Its going to blow you away.

BUT... i say BUT... if you start to feel dizzy, please stop... you run out of gas already.

babyblue...

u do ur hiit walking n sprinting 20-30 secs... i am having a longer duration for my hiit... i am jogging 4mins n sprint 1min x 4 sets...

i am wondering which would be the best timing to burn moar fats... i see alot of ppl having alot of different combinations... currently my jog speed = 8 and my run speed = 11

Hmmm, HIIIT?

I think I did something like that but was not that effective for me.

So instead of that, now I do a constant 9.6 kmph on threadmill for 30-40mins and strider for another 30 mins after weight exercise that is.

I could see a better progress than before.

Having a threadmill at home definitely helps a lot. Won't mind getting one and jog 30mins a day before going to work.

save RM5K on a treadmill and jog outside =)

+ fresh air hahaha

i cant do the 30 seconds cycle. i do cycling 1 minutes sprint 4 minutes slow oso beh tahan after 4 rounds lol

regarding the HIIT...lets say im doing it on a stationary bike...instead of doing sprints at high speed for intervals, can i do it at a same pace but increase the resistance?
im fukking noob with cardio...dont flame me please..all i know is just plain cardio only

i do it like this, resistence lv7 at 60 rpm for 4 minutes, then resistence lv14 at 90rpm for 1 minutes. am i doing it right? lol

I agree with the saving money part. 5k is lotsa money to spend a health related stuff. (Probably can buy u several years of supply of supplements)

But given the state of crime in Malaysia, I would advise going anywhere for a jog. Especially for the ladies, there are far too many severe consequences.

with the resistance so high, it does slow down my speed a lot.

lets try do 1 minute sprint and 1 minute walk.... Try either one of these table:



or



**above HIIT workout table are courtesy of http://www.musclemedia.com/training/hiit_table.asp