HIIT- 30 and 60 second intervals

by Mirko
(California)

Thank you for creating such a simple and useful website. As a physical therapist I find it extremely informative and concise…and it was just what I was looking for.

I have incorporated some HIIT into my weekly workouts about a month ago and am pleased with the results to this point. I have given up the long 5-6 mile runs for the time being and I can see a change already.

I have also changed my strength training to be more of a circuit-like with shorter rest periods. I have a couple of questions based on some of the info from you site and would like to see what you think on the subjects.

On the site you five example of 30 and 60 second interval workouts, yet on the Lose Belly Fat 8 week program all of the workouts are 30 second intervals. Currently I am doing 2 days of 30 second intervals(currently with 30 sec. rest, 12 reps) and 1 day of 60 second intervals (60 sec rest, 8-10. What are your thoughts? I know you briefly go over the difference in the Warp Speed Q and A but I would like to see you suggestions on combining the two on a weekly basis.

I should say for the most part (I know the question has been asked on the site) I do my HIIT on my weight training days (it’s a scheduling issue). I have modified the workout as I have described above and keep them usually around the 30 minute mark. I know most recommendations are to do it on non-weight training days but I think if you shorten workout. My goal is to eventually be able to get to 15 reps of 30 intervals although at this point I am wiped by 12.

Thanks,

Mirko

Answer: There is absolutely nothing wrong with including a 60 seconds interval in your training. The reason LBFF is only 30 seconds is that 30 seconds is a good place to start, shorter intervals like tabata are brutal and not for beginners and as you would have experienced with a 60 second interval, its very hard, especially if you push it in the beginning.

As for doing your intervals on the same day as your workout, there is also nothing wrong with that. Weight training is actually a type of interval training so they actually do fit together nicely.