Hi.
First of all, i am not a bodybuilder, nor regular exercise until 2 months ago
I am not physically fit as well
having height of 170cm and weight of 95kg (am a fat guy) which for past 2 yrs gaining around 20kg of weight (and purely fat i suppose) due to lack of sleep, exercise, stress during work and no proper diet timing due to work.

Recently being adhered to an exercise, designed on my own, that is, simply doing pushups.

I am not professional in workout, but is currently in a healthcare provider field
I realize of being physically not healthy is not a good way to last, so decided for one

I have survey and realized that HIIT, as compared to aerobic/cardio exercise, is superior for person like me, who is lack of time, lack of exercise, lack of energy level, lack of body shape as well as lack of instruments for exercise.
I shall explain more.

basically i started 2 months ago with doing pushups, initially 3sets x 10reps, in end of 2 months i am able to perform 10sets of 50reps, 4min rest each

let me explain what is HIIT vs cardio

cardio/aerobic exercise is, achieving a steady state of exercise over a prolonged period of time, to have a target of comsuming adequate amount of calory burns.
eg: running at a constant speed, taking enough of oxygen to maintain the exercise, and keep on going for 30min, 1 hr or even longer.

HIIT, stands for high intensity interval training, as the name suggests, high intensity workout is performed, utilizing maximum body output, while taking fix amount of rest in between, and repeating the high intensity workout followed by rest, and so on.
eg: sprint for 30sec, slow walk for 4 min, sprint for 30sec, slow walk for 4min, continue the cycle for 30min or so

which is superior?
i prefer the HIIT
I modified it to pushups variation, where i do 50 reps followed by a pause, and repeating it
for a 10 set, 50reps each, 4min in between, came out to be 36min workout a day

advantage of HIIT
1. shorter time, anytime anywhere: i can perform it at any moment of time, anywhere if want to as pushups is simply needing a quiet place, and clean floor. I regulated my schedule to 36min, easy to remember and effective
2. effective: in term of physically fit, calory burn, this is as good or not better than cardio/aerobic exercise. The key is, upon completion of my 50reps, my HR is max out, my upper body muscles are fatique, and so is my breathing, i cannot continue mainly because i am so shortness of breath to do so (prob 50reps at my weight and my muscle mass is maximum for my current status). This is the goal of HIIT as it is meant for maximum effort of exercise before the pause to achieve to goal. in term of muscle gain, no doubt i gain a lot. in term of calories burn and weight control, i can assure u, after plenty of studies this is proven to alter good amount of weight reduction. As in term of physical fitness, studies showed insulin sensitivity and stuff, all favors this kind of exercise.
A lot of arguments will be voiced out regarding calories burn in cardio is definitely superior than HIIT, but often ppl may be bias. HIIT has a good lasting EPOC (basically means post exercise burns), with an effect of higher basal metabolic rate.
3. interesting: exercise no longer monotonous, u can enjoy ur favourite activity, surfing net, chit chatting during the period of rest in between, compared to aerobic exercise, where u need to constantly focus on performing it, to maintain the pace

The disadvantages, are dependent on the participants:
1. techniques of use: as maxing out the physical ability in the short amount of time is the key, it usually accompanies injury if not properly conducted
2. difficulty: it is challenging to perform, especially during initial period of time

My own diary:
In order to prevent postexercise muscle soreness, i initiated my pushup plan at very low and slow intensity/pace

i was doing 10reps for 3 sets initially, with alternate day rest, to recover my muscle soreness
followed by daily steady increment
and finally achieve my target

physical difference is
i am feeling more energetic
muscles of upper limbs are pretty built
easier asleep(used to have insomnia)
less tension during work time, cheerful life as compared to before
My basal heart rate was 80 before this workout, and now 60 (lower basal heart rate, generally healthier u're)

I would like if any of you can provide me feedback, and i would be happy to reply

I would like to share the following links:
A basic reading of HIIT
http://en.wikipedia.org/wiki/High-intensit...terval_training
A technical study about HIIT
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

kindly provide me feedback, thanks

This post has been edited by hpxieh: Oct 31 2012, 07:34 PM

70 inches you mean?

my fault
170cm i meant, haha

Is ok. You tired doing HIIT.

So how much weight you lose on your new regime?

I'm into gym workout too since early this year, before I started. I was around 85KG, 173cm. after four months of cardio ( totally cardio, not even weightlifting), I got my weight down into 73KG. My workout was treadmill, elliptical, swimming, and badminton as well.

well, recently I'm doing some study on HIIT too. since I'm gonna gain some serious mucsle overall. and I do think HIIT is much better and not so boring to do compared to cardio.

1-2 kgs so far
gain plenty of muscles though (pect major/deltoids, triceps, extensor forearm)

i believe it follows a sigmoid curve in term of weight reduction

10 sets of 50 reps in between 4 minutes rest? Fuhh bro i think you try bench press since you got a lot of strength there..even me doing 100kg for few reps can't do as much push ups as you do.. good job!!

Calorie counting as well, right? What kind of diet did you do?

Been doing cardio for the past year and just got started doing HIIT this past few weeks. Slowly building up endurance.

Bro
5 yrs ago during uni I had gym
Was weight 70kg
I bench press 100kg
End up should joints not taking it ended with arthritis
Quit gym near end of uni then become feichai

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Added on October 31, 2012, 9:30 pmBro
5 yrs ago during uni I had gym
Was weight 70kg
I bench press 100kg
End up should joints not taking it ended with arthritis
Quit gym near end of uni then become feichai

This post has been edited by hpxieh: Oct 31 2012, 09:30 PM

You mean shoulder injuries related to the rotator cuffs?

Not bad for someone bench press 100kg at 70kg BW..it did the same when I was at 70kg..one rep max..now can do around 4-5 reps..usually I stop at 2 inches above chest coz before this I've rotator issue but since I did that I never have the same issue again..

Keep up with your cardio n HIIT!! You're duin good

Yeah rotator cuff injury
Weird knock Thingy ESP if I internal or external rotating my boulder that time associated with intense pain
Decided to quick before it got worse
And once stopped,I eat all my favor food

I ate whatever I like in the morning and afternoon, just totally cancelled 'white rice' from my menu at night. a lot of meat though.

Yum~ meat is gooooood~ But really if want rice eat brown la. At least more nutritious. Still sedap