Is 15 minutes of hiit enough reddit

Is 15 minutes of hiit enough reddit. That means, if you only have 15 minutes a day to spare, HIIT could very well be your best option for a workout routine. Are you going to see as big a change as someone who is doing 30 minutes, probably not. Here's an example for you: Let's use a fairly typical 10 min HIIT session as an example, in this case 15 s all out sprints followed by brisk walking for 45 s. This quickie HIIT series is just shy of 20 minutes, but still manages to leave your lower body quaking. I have been doing HIIT on the treadmill for a few weeks. I think the 14 minute workout you are referring to is the Tabata workout. Here are 7 health benefits of HIIT. Imo 10 min HIIT should give you a good progress, atleast for the first couple of months. On the contrary, doing 30 minutes of HIIT after my workouts is just too much for me. 40 seconds of dumbbell rows, 20 seconds rest. after I started memorizing the 10 minute videos I started Do a long warm up 15-20 minutes low intensity then train for however long between those heart rates. Any type of advice or another kind of routine that can be done with all this Posted by u/[Deleted Account] - 6 votes and 16 comments You aren't doing HIIT, you're doing regular interval training (which is fine!). Unfortunately, 5 minutes of HIIT will not have a huge affect on your fitness. r/bodyweightfitness. At the end I am drenched in sweat. Combine that with a low carb diet and you get the best results. As menuitem said, if you can do it 7 days a week, then youre not going hard enough. case in point i have genuinely serious strength goals and include ab work to help with torso strength and to be honest just programmed 2x2 minute cluster sets of decline situps twice a week not counting reps just pushing to failure and playing some good music. 5 min total = counting 25 kcal/min = 62,5 The effect is even higher if the cardio is high intensity and intermittent, so doing 10-15 minutes of intervals after a hard lifting session is not only quick and (relatively) painless but also gives your metabolism a little boost for up to 38 hours - on average, +13% for the first 4 hours and then winding down. My question is, if I use a treadmill and put it on the highest incline and low speed to simulate a hiking trail would this be enough to safely lose weight fast? Without hurting my joints or my posture or anything like that? In three HIIT studies conducted with highly trained cyclists, high-intensity intervals were 5 minutes long (and improved their performance). To answer this question, we consulted experts in the field. Doing 15 minutes per day for 2 months is much better than doing 1 hour per day and Jul 8, 2016 · This is an intermediate to advanced HIIT workout. One example is in a Tabata format 20 seconds performing the exercise followed by 10 seconds rest, repeat for 8 rounds (total of 4 minutes). HIIT makes it nearly impossible to avoid puking. Jane Smith, a renowned fitness expert, “While 15 minutes may seem like a short duration, the intensity of HIIT workouts can make them highly Mar 15, 2023 · High intensity interval training (HIIT) involves short bursts of intense exercise alternated with recovery periods. I prefer doing LISS because at least for me jogging 30 minutes at a slow but steady pace is very easy. Crypto Apr 1, 2024 · Alternate between phases for 15 minutes total. Completing all three Phases should take you between 7 and 8 minutes. Does HIIT provide enough exercise for the week? Do people who do HIIT also weight lift or do you just do the HIIT workouts weekly. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. The answer depends on many things. According to Dr. After a session of that then youre gonna need the rest. Feb 20, 2024 · Shutterstock. If you have weights at home, try this 15-minute dumbbell workout: 3 Rounds: 40 seconds of dumbbell curls, 20 seconds rest. The difference is how much. The participants in the Tabata Protocol performed HIIT four times per week with a 10-minute warm-up (easy effort at 70% VO2max) and included one day of 30 minutes of steady-state cardio per week. e. The only caveat I would add is that to do it "properly" they should be very short intervals and extremely high intensity. Im only training 3 days a week as per the program so im not sure adding two days of hiit cardio would get in to over training but maybe ill wait a couple So im starting my weight loss journey and i was wondering doing a full body 10 minute HIIT workout was enough in order to lose a lot of weight by the next 3-4 months. But the key is it is something you feel you can consistently do. Maybe you can do a slow jog for 15 and a power walk for 45. So something like 4 30 minute runs a week (or probably better a 1 hour run and 2 30-minute runs) and 1 day of 30minute HIIT* would be good. Researchers discovered why a few minutes of High Intensity Interval Training (HIIT) could produce similar results as much more time consuming endurance training (Xpost from r/science) The high-intensity and low-intensity intervals can range anywhere from 10 seconds to 4 minutes long. Choosing HIIT before lower intensity, steady state cardio solely for caloric burn is dumb as hell. 45 seconds high 45 seconds low Do not repeat. I'm pretty active generally and eat well so exercise doesn't feel like a drag, and I specifically enjoy how the BWF build-up took me from zero knowledge into High-Intensity Interval Training (HIIT) is a popular form of interval training that alternates between short bursts of high-intensity exercise with low-intensity active rest periods. You’re going to perform 30 seconds of work followed by 45 seconds of rest. Prior to that I did weight training an hour a day, 4 days a week and a half assed HIIT for 2 days, with a keto In three HIIT studies conducted with highly trained cyclists, high-intensity intervals were 5 minutes long (and improved their performance). Rather than doing 60 minutes of cardio at 65%, hit it with 75-80% for 30. HIIT just stands for High Intensity Interval Training. after I started memorizing the 10 minute videos I started Hey guys, I need some advice here. 40 seconds of dumbbell squats, 20 seconds rest. I do warm up and cool downs before lifting resulting in a total of 15-40 minutes of cardio. Personally, I hate any LISS cardio. Just a few 100 m sprints combined with plyo pushups and jogs, even for 10 to 15 minutes will reap tremendous benefits. As far as which is better, both have their place but I dont believe doing more than 30min of cardio has much benefit. I've been on keto for a few months now and it has been awesome, lost a few kilos, no more acid reflux and just… July 2017. Exercise should compliment, not replace a good diet. Like, if you can maintain it for more than 30 seconds, it's not high intensity enough. Reply reply. contingentcolours. I do this until I reach anywhere from 12-15 minutes total. Tabata's team found that HIIT on a stationary bike significantly improved aerobic and anaerobic capacity as compared to the moderate-intensity 15-30 is the recommended time for a HIIT workout. In that case I'll give timing a shot with an app. • 2 yr. Try longer HIIT rides if you like the 20 minute ones. The high-intensity and low-intensity intervals can range anywhere from 10 seconds to 4 minutes long. HIIT workouts have been scientifically proven to be as effective and more efficient than traditional moderate-intensity endurance training (ET) at increasing your cardiovascular health, aerobic and anaerobic capacities, burning fat and increasing insulin sensitivity. Its valuable, but not the “king of all exercises”. It was a ten minute HIIT session that was compared to a 45 minute slower session. My current workout is 15 minutes and consists of first, walking at 6 km/h for one and a half minutes and then running 12km/h for one and a half minutes. Compared with just two minutes of vigorous activity per week, 15 minutes was associated with an 18% lower risk of death and a 15% lower likelihood of cardiovascular disease, while 12 minutes was associated with a 17% reduced risk of cancer 15 Minutes is definitely enough time for a HIIT workout. How do you gauge how much cardio you do? If you feel you need to speed the process a bit, there's other cardio options than running. 4-6 40 minute HIIT sessions a week would almost certainly stunt muscle growth (but you’d be in Any form of Interval or HIIT training is possible, sprinting, normally, up a hill or up some stairs, using a stationary rower or bike, using a treadmill, using an elliptical. Walk for 45 seconds. Every little bit really does count. Post workout HIIT - a quick 20 min workout composing of jumping jacks, pressups, burpees, high knees, and such for 30 seconds on 30 seconds off. I usually warm up for a minute at 25 steps/min, then up to 80-85 steps/min for the next 1 min 30 seconds, followed by another 1 min 30 seconds at 30 steps/min (rest period). The NY Times article is a bit vague about how "health" and "fitness" were measured. At 180 and about 17% bodyfat, I'm averaging 1. The best exercise is the one that you will enjoy and continue to do consistently. Videos need to be at least 3 minutes long and should include a HIIT workout. So it was NOT "one minute". It doesn't "feel great" until a couple minutes later when you catch your breath. Diet ( r/intermittentfasting, r/keto, r/loseit) is necessary for limiting the amount of calories in. I think it's totally possible to get a full workout in 20-30 minutes, as long as you warm up and cool down. Submit only questions, discussions, free workout videos and images about HIIT. HIIT should be an all out, balls to the wall, nearly vomitting when done workout. ago. 50 calories in 15 minutes of HIIT is pretty low. I've read studies where the subjects did no cardio, ate sufficient protein and had high fat loss while losing minimal lean body mass. You can also easily skip efforts if you want a longer recovery. I suppose either it's bc it's just not listed or maybe it's how they define vigorous, i. The short sharp appeal of HIIT achieves higher elevation in heart rate and then As with all exercise, HIIT should be done at your own level. " High-Intensity Interval Training (HIIT) is a combination of high-intensity intervals with low-intensity recovery periods. 40 seconds of dumbbell presses, 20 seconds rest. High-Intensity Interval Training (HIIT) is a combination of high-intensity intervals with low-intensity recovery periods. Is 40 minutes of hiit enough to lose weight? Exercise Help So im 56 kgs at 173 cm , quite a lot but i really want to get to 49 as like a teen because im not satisfied with my belly fat as a girl :( ive been fasting for 8/16 (not eating dinner or maybe getting some fruit) but ive not seen any progress since i do this for more than one month. Then, and only then, when your mind returns from the blender, does it feel fucking amazing! Nah, it all counts. HIIT is less about total duration and more about intensity. Typically I will do this for a four or five minute "round". for a couple of weeks I literally only did one day of arms, abs, and legs + the walking and yoga. Jun 21, 2023 · "For example, in a 30-minute HIIT session, your heart rate is likely to reach 90% max for a period of 15 minutes. I’m using the Daisy Keech full body HIIT workout if anyone can help out with this I’d be grateful and even recommend me some workout videos or eating tips (just tips in Business, Economics, and Finance. I do lots of bodyweight HIIT (I am also a fitness instructor and teach group HIIT classes). Keep doing low intensity steady state. HIIT workout is indeed very effective. Those exercises are garbage and bad for your spine. If you prefer doing HIIT to doing LISS (Low Intensity Steady State), then do HIIT. You repeat this cycle for the full 15 minutes, and I think starting with 10 minutes a day is a great idea to incorporate more movement into your life and to begin benefiting from regular exercise. time under tensions etc. It should actually help it because it will increase your conditioning and work capacity. Its also another way to measure Getting full range of motion out of your movements (like sprinting) is much more beneficial in the long run than sitting on your ass and driving your legs. 30 second sprint (go freak crazy on this thing), 20 seconds slow row to recover (remember the work on recovering your breath is just as important as the sprint). Yes, if you are currently doing 0minutes a day, then even 10-15 minutes per day is going to make a difference. Every Minute on the Minute. This is one of the hardest HIIT workouts. Fair enough! And I understand that the lack of weight loss is 100% due to water retention from increasing exercise activity, but it would be nice to kick start the number on the scale as well. The short sharp appeal of HIIT achieves higher elevation in heart rate and then after a couple weeks of that I kept those same habits daily, but added in a 10 minute arm video one day, a 10 minute leg video another day, and finally a 10 minute ab video for a third. Focus on your abs once a week at the end of another day's workout, and for god's sake don't do any sit ups or floor crunches. If lean is your goal you cannot go wrong with HIIT. HIIT is good when you have a limited amount of time and need to workout quickly. 45 seconds high 45 seconds log Do not repeat. 40 seconds of dumbbell deadlifts, 20 seconds rest. If cardio is the issue, try doing some Low Impact Solid State (LISS) work first, this could be 25 minutes of brisk walking or swimming (if you have access) and then finish with 5 minutes of HIIT. ex:[Cardio] After 5 minutes, crank up to med resistance and do the following: 15 seconds high intensity (85-95 RPM's) 15 seconds low intensity (70-80 RPM's) Repeat. Although it can adapted easily enough, every 90 seconds on the 90 seconds (E90SO90S) etc. This is a unique way to do a HIIT workout. If you really feel like you could back to it the next day, then you know youre gonna have to go even harder your next session. HIIT would be inbetween. If you’re working at a leisurely pace, you’ll get little real benefit. Most HIIT routines will have you going hard at a move for a 45-second interval, followed by a brief rest interval of just 15 seconds or so where you can catch your breath. I will typically do 3 of these with a minute rest between totalling about a 15 minute killer workout. Not joking, not berating you. I teach hour long classes: 10 minute warm up and exercise explanation, 25-35 minutes of actual HIIT, and 10-15 minutes cool down and stretch. being a bit more optimal might make em grow a bit faster but i know it will be harder Just follow one of the beginner programs in the sidebar and gain strength over time with key lifts. , and since a true HIIT workout can only be performed for a short amount of time (as per the article, the MAX heart rate portion, a person should be able to only maintain the exercise for 1-4 minutes), maybe it's disqualified. 40/20 Sprints - self explanatory, 40 seconds at my average pace 8-10 mins, then 20 seconds full blast sprinting. You burn calories after any exercise is finished - weights, HIIT, LISS. I do this cycle five times. On the off days, I run about 30mins. The "HI" in HIIT stands for "high intensity". Jun 6, 2017 · Keep your programming in mind: “If you do leg-intensive resistance training one day, then do HIIT sprints the next, your legs will be sore and not fully recovered for the HIIT,” says Thurman You likely won't be running for just 15 minutes at a time in bootcamp. Walking for half an hour on the flat will be less effective than waking for half an hour cross country. . Exercise (including HIIT, LISS, r/fitness, r/kettlebell) is one part of the equation at calories out. Perform 5-10 minutes of a dynamic warm-up before starting. Sweet! I think so. 15 Minutes is definitely enough time for a HIIT workout. In contrast, other research conducted with endurance athletes found that 2- and 1-minute intervals weren’t enough to improve performance. You could lose all the weight you want with just a diet change, but not with just exercise. Sprints 2. If you really feel like you could back to it the next day, then you know youre gonna have to go even harder your next Thoughts about HIIT? I've started the BWF routines since about two months, following the build-up then the primer which I'm now doing every other day. depends on the exercise you are doing and the person who is doing it. You should limit your HIIT workouts to 2-3 per week in order to allow your body enough time to recover. Just follow one of the beginner programs in the sidebar and gain strength over time with key lifts. Im only training 3 days a week as per the program so im not sure adding two days of hiit cardio would get in to over training but maybe ill wait a couple I have been doing HIIT on the treadmill for a few weeks. HIIT is just very intense cardio. At 2 minute mark the work starts. Almost all compound exercises require core activation, and HIIT will also work abs. Aug 3, 2023 · 15-Minute Full-Body HIIT Workout. When that alone stops yielding cardio performance gains an athlete would add some HIIT once every 1-2 weeks. NO VLOGS! Make sure to include a tag in the title describing the workout. Real hiit training is very hard on your body, both on your heart and legs if you are running/sprinting. 10 minutes is fine is you’re actually meeting the intensity required for HIIT. 17-minute core and lower body HIIT workout. And weightlifting in the afternoon (M, W and F), currently doing Texas's method with some accessory body weight exercises. You'll see great benefits. If you're doing intervals, and they are of a high intensity, you're doing HIIT. And your numbers sound off. Two twenty minute HIIT sessions a week, of sprints or rowing for example, will likely not stunt muscle growth. Its also another way to measure Let's say a workout is 15 minutes long (note that this is actually longer than the most of those programs boast, especially considering all of the "fluff" and empty conversation they add before, in between, and after all of the exercises they call "HIIT") - if you're doing the very bare minimum 3 minute warm up and cool down (both should be Concept 2 row machine, resistance set to 10: warm up with 2 minutes of a decent pace row. An example would be 1 power clean, 1 front squat; EMOM15 (every min for 15 mins) 1 press variant. Jul 15, 2012 · Personally, I do 20 minutes of HIIT 3 times a week with weight training on 4 other days. The intervals on the machine are set to 2 min on and 2 min off (that's the shortest available -- I actually manage to sprint hard for only about 40 seconds-ish in one go, which I think is pretty normal for a HIIT beginner). 250 in 15 minutes of LISS is pretty high. The lower ranges (10-30 seconds) are more likely to engage the Surely I don't need a full 150 minutes of cardio every week if I'm also strength training 4x/wk, but according to my doctor that's true. It is very possible to get a really good workout in in under 20 minutes a day. You could do one 15 minute Kettlebell HIIT workout per day and get considerably more calorie burning benefit than 15 min of running, and likely better body composition as well. But either way 20 minutes is better than 0 minutes but all depends on your fitness goals. The goal of HIIT is to make you work really really hard for some amount of times, then rest; then repeat. Here's a 30 minute 4x a week bro-split using free weights or machines or both. 1 min High 1 min Low repeat 5X. r/hiit. Regardless of type, 30 minutes of exercise a day is absolutely fine. Do a warm-up of slow jogging for 5 minutes, then sprint with full exertion for 30 seconds, then jog or walk and repeat. HIIT is not "moderate intensity cardio. Try to choose your favorite cardio equipment: cycle/run really hard for 30 secs, rest for 1:30mins. Maximum dose of this MAF Method LISS training is a total of 5-7 hours a week. Timing the intervals provides consistency and gives you a structured workout so that you do not over or under-exert yourself. Technically, it doesn’t really matter if you want to work out for 10, 15 Chest Press 4x12. Futhermore only 60 minutes of HIIT weekly is enough to get maximum cardiovascular health benefits. The goal is to hit close to your max Heart Rate so in this case I was aiming for 191 to 195 (max HR is 203). Generally, a HIIT workout (including warm-up and cool-down) can be completed within 30 minutes. This is performed on my lifting days. Now that I don’t want to lose weight, just maintain, I’m wondering if short workouts everyday or 45min workouts 2-4/wk is better? Cause there rarely are such. Tabata Exercises: 1/4 jump rope Bodyweight squats 1 lb jump rope Focus on your abs once a week at the end of another day's workout, and for god's sake don't do any sit ups or floor crunches. Aug 12, 2021 · 3. Since you're in it for the fat burning just do the LISS. It really all depends on how much of it you do. Any weight lifting will make your heart pump blood harder and faster but the majority of workouts and exercise do not encourage a rapid enough heart rate for long enough periods of time to qualify it on the same level of a traditional sprinting HIIT session. Chest and Back day. Exercise linked with increased longevity. A generic LISS cardio may only be around 20%. Is it better to workout 15mins everyday or 45mins 2-3/wk? I’ve done HIIT workouts for a year now and was able to lose 30 pounds. It alternates between high- and low-impact 20 mins of HIIT 3 min jogging 1 min sprints for five reps in the morning. Not too heavy, solid form, explosive movement. 80% of your time doing "easy" miles, 20% doing hard miles. Repeat 8 times. They are usually 30 seconds or a minute high intensity then another minute to recoup. I'm worried about the recuperation times and how it may affect my lifts. Diet + Exercise + Sleep > Exercise > No Exercise. Instructions: Complete 15 rounds of the following: Sprint for 30 seconds at near-maximum effort. HIIT is much more beneficial to fat loss/muscle gain due to the damage Also I know HIIT can be performed various intervals, so wanted everyone's input on my current method. It involves Heart Rate only. And I think they hit hip flexors more than abs anyway. Once or twice a week is enough, and if it lasts 20 or so minutes its already ok. Diet is almost more important so stay in a deficit and you’ll keep losing weight. 20 minutes twice a week is plenty. Repeat up to three times for a 20-ish minute HIIT session. The lower ranges (10-30 seconds) are more likely to engage the anaerobic system while the higher ranges (30+ seconds) will engage the aerobic system. A power walk where speaking is slightly uncomfortable and keep building your aerobic base. Different types of cardio or workouts will be more effective than others, for example ten minutes of static cardio (treadmills and the like) will burn less and be less effective than a 10 minute HIIT routine. If you are new to HIIT, please be sure to review our Beginner's Guide and FAQ. 30 minutes of exercise may help weightloss efforts, but your primary activity should be changing/limiting what you eat. You don’t eat the same foods everyday, or Getting full range of motion out of your movements (like sprinting) is much more beneficial in the long run than sitting on your ass and driving your legs. Concept 2 row machine, resistance set to 10: warm up with 2 minutes of a decent pace row. Don't worry about the reps or time, focus on your Heart Rate. Once you hit that number stop and recover until 15 to 20 points below that, I aimed for 176. 185 lbs male. Many people wonder if 15 minutes of HIIT, performed 3 times a week, is enough to achieve desired results. Commenting on a super old post, I'm wondering if it matters how the 150 minutes of cardio is broken up. r/selfimprovement. The entire workout lasted 10 minutes, with only one minute of that time being strenuous. General rule of thumb for endurance athletes is 80/20. 10 minutes is also great and progressive with efforts, but 10 minutes is definitely on the shorter end of typical The point is to recover and overcome over and over again. Recent research suggests that you can achieve the same benefits for endurance and health with very brief all-out exercise as with much longer low-intensity exercise. 15 minutes of HIIT should leave you worse off than 40 minutes of regular cardio. HIIT is much more beneficial to fat loss/muscle gain due to the damage Fair enough! And I understand that the lack of weight loss is 100% due to water retention from increasing exercise activity, but it would be nice to kick start the number on the scale as well. Training longer periods. Best part is that even if not HIIT, the shorter workout will mean that you can up your overall intensity for the entirety of the session. 9. And yes, Its pretty specific and you will hate your life a little bit while doing it… but not to the point you’re sick or hurting the next day. The ideal length of a HIIT workout depends on your fitness and energy level, goals, and time constraints. 5lbs per week. Ultimately weight is just a matter of 1) how many calories are you eating, and 2) how many calories are you burning. Use minimal rest times and if you can do alternate supersets of your exercises, meaning jump from a pressing motion to a pulling motion right away without a break. 30 seconds high 30 seconds low repeat. Less than 10 minutes isn’t used by anyone on the pro scale for that reason. He can do 10 minutes of HIIT as a beginner, it won't kill him and it will make his heart stronger and capable of more forceful stroke. after a couple weeks of that I kept those same habits daily, but added in a 10 minute arm video one day, a 10 minute leg video another day, and finally a 10 minute ab video for a third. HIIT with whatever exercise you find easiest/enjoyable. Just do 15-20 minutes 2-3 times every week. A good weight session may burn 50% more after. The primary finding of the present study is that both a 30-minute, circuit-style RT (resistance training) session and a 30-minute HIIT treadmill session stimulate a significant increase in energy expenditure that is still detectable 14 hours post-exercise in moderately trained women. I'm eating 1,700 calories a day. Expert Insights. I could do more if I knew that my 10 minutes of cardio at a time didn't amount to anything. jb mo ul fe me tv ke lm fj ii