Just wondering, hiit on treadmill usually like 15 sec sprint and 45 sec rest or many be 30 30. So my question, is it possible to sprint for 1.30 min then 4 min rest? Is it still consider as HIIT?

I'll usually do 1mins sprint 1.5mins rest

4mins seems too long to me

Thx alot for your help...

having a heart rate monitor is very good at monitoring whether you already hit the spot for hiit or not...

My gym treadmill include with a heart rate monitor. Every time after my sprint i will check. Mostly always at 180+
My age is 21 so 220-21 max heartrate at 199.

one would not be able to sprint for 1m:30sec! that is fast run and not sprint. and there should not be any real" rest" you should still be running (slow) or fast walk at lower intensity like 60% MHR

hi mormo4eva,
i find that using treadmill to do hiit is very troublesome, take way too long to adjust for the right speed.
i suggest u do it at a football field. u see, the field is about 100m in length and 70m in width.
u can sprint for 100m, walk/jog 3 sides, then sprint again.
u should sprint so hard like there is a dog chasing u or something.
10 laps and u r done.

good luck

edit: oh ya, i forget, rocky theme song helps!
https://www.youtube.com/watch?v=XHQdpnYFl7k

This post has been edited by pleowcw: Jan 10 2013, 06:08 PM

yeah treadmill is kinda hard to just sprint and then run slowly feels dangerous also

Speaking about HIIT, I'd also like to ask what other exercises we can do other than running/sprinting?

How about burpees, high-knees etc at a very high pace?

err... not sure about burpees or high knee, i suppose u can do hiit in swimming pool:
leisurely back stroke + hard trudgen stroke. but then u would not be able to listen to rocky then...

Cycling, either with a real bike or a stationary bike. Bit more challenging on a real bike cause you'd have to look for a pretty straight road.

KB swings.
WODs
"Torture sets" - I've seen this somewhere on the web. They're like WODs except they cycle Bodyweight exercises split by upper/lower in sequence. Something like:
- Pull ups as many as possible in 1 min
Rest 1 min
- Pistol Squats as many as possible in 1 min
Rest 1 min
- Push ups 1 min
Rest 1 min
- Jumping Jacks 1 min

Repeat

ofcozzz..u can do whatever exercise u want. the concept of HIIT is about alternating HEART RATE between high-intense for about 90% from Max Heart Rate and rest/low-intense.

do watever u want

btw I really love doing burpee..its got so much variation..your cardio will never get bored!!