Previous to Stage 1 I had been doing Turbulence Training which included about 18-19 min. of HIIT workout after each lifting session so I just continued with that. I just went back to the first weeks of my TT program and followed those workouts.
For my A workouts in Stage 1 I am doing a 5 min progressive warm up (3 out of 10 intensity for the 1st 2 min. and then 4/10, 5/10, 6/10) and then I do a 8.5 out of 10 intensity for 45 seconds, then down to a 3 out of 10 intensity for 45 seconds. I do that for a total of 6 intervals and then I do a 5 min. cool down. (19 min. total)
For my B workouts in Stage 1 I am doing a 5 min progressive warm up (3 out of 10 intensity for the 1st 2 min. and then 4/10, 5/10, 6/10) and then I do a 9 out of 10 intensity for 20 seconds, then down to a 3 out of 10 intensity for 40 seconds. I that for a total of 8 intervals and then I do a 5 min. cool down. (18 min. total)
I do all of my HIIT on the elliptical. In order to go fast enough to get to 8.5/10 or 9/10 intensity, I have the resistance on the machine up pretty high and I increase that about every other week. So...as I increase my weights that I lift, I also increase my resistance on the machine. Just a rule of thumb for me. If you're doing it right...you are typically at the "almost throwing up" stage. The last couple intervals are always REALLY hard and sometimes I feel like I could barely finish. But you feel great afterwards!
In TT, the HIIT only got worse as the weeks went on and you also did HIITs without the machine. All body weight. Those are super hard! You do about 6 different bodyweight exercises in a row with no rest in between the exercises, you take a 30 second rest and then do the circuit again, rest 30 seconds and then do the circuit one more time. (3 total) The body weight HIIT workout at the end of TT was KILLER! I'd be happy to share some more of these HIIT workouts if anyone is interested.
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