trying a HIIT workout

[anniehall]

Hi,
I'm going to be working with an advanced client who i've suggested doing hiit training with. We'll be doing it in a playground. I'm just wondering if this is the right way to start and how do you progress..is it with reps, time or speed of run?

Warm up light jog for 5min
Chin ups- can only do 3, maybe a couple more assisted.
run hard- 2 minutes
Lunges- a set of 12?
run hard- 2 minutes
Push ups- set of 12?
run hard- 2 minutes
Squats- set of 12?
run hard- 2 minutes
Tricep Dip- set of 12?
run hard- 2 minutes
crunches- set of 12?
run hard- 2 minutes
leg raises of the bar- set of 12?

Do I repeat this cycle twice or is that enough? How many reps are good to start with? Is 2 minutes run long enough?
thanks!

[Irishdazza]

If he can run for 2 minutes he wont be running hard enough.

HIIT is about bursts of HIGH intensity -think Olympic sprinters. 100m, 200m stretching a point 400m.

You should warm up, sprint for 30sec, jog for 30sec, repeat.

Including warm up and cool down a HIIT will not last more than 10-15 minutes.

If you can do it for longer, it's not HIIT it's just interval training.

That's not nessecarily a bad thing - just a different thing.

[Buk]

I don't think that 2 minutes is too long to run, espically for a first session, and supersetted with exercises, but tending to shorter runs, I like 400m, may give better results in the long run. You will also get a better balance of lifting to running. I assume those are body weight squats since you are in a playground? I would also use pullups as an exercise. I usually do some number(based on the athlete)X pullups and dips, 2X pushups, and 3X squats and crunches. I like to use a distance for the run, then make the objective to complete the workout as fast as possible, and use that as a measure of improvement versus pervious attempts using the same distance and reps.

These kind of workouts are fun but very brutal, just don't forget pullups, and 15 minutes total work time is plenty.

[anniehall]

Hi,
Last night I tried my hiit workout and brought it down to..
1 minute run (not hard)
10 push ups
1 minute run (not hard)
10 squats (no weight)
1 minute run (not hard)
10 Tricep dips
1 minute run (not hard)
10 Lunges (5 each side)
1 minute run (not hard)
10 Crunches
1 minute run (not hard)
10 Leg raises
1 minute run (not hard)
3 chinup then another 2 more
Then we repeated it.
I found the lunges and squats and ab work a little too easy. But the chin ups and push ups and dips hard enough. How do you suggest I progress or equally balance the workout?
Thanks!

[Torque]

I found the lunges and squats and ab work a little too easy. But the chin ups and push ups and dips hard enough. How do you suggest I progress or equally balance the workout?

OK you asked. Here's what I would do.

Lunges - Change these to bulgarian split squats using a jungle gym or bench to hold one leg.

Squats - Make these jump squats.

Abs - Hold the crunch at the top for a 5 count

Chins and dips - After fatigue, jump or assist yourself up to perform a negative.

Pushups - Change to kneeling pushups.

Hope this helps.

[umass]

You could do hanging leg raises or v-ups for the abs, both are more challenging then crunches

[bushDocda]

What are this "advanced" trainee's goals? What does advanced mean? Advanced in age or advanced in training aptitude?

Sets of 3 pull ups, bodyweight squats, 12 rep pushups, bench dips will get you winded but come on, that's what you got for an advanced client...

Not that you can't get a workout anywhere, especially at a playground, but this seems ridiculous.

Also, HIIT would be more like 30 seconds sprint, 1 minute jog, repeat

[anniehall]

The advanced client is a friend and I'm also doing the workout. Since it was our first time we wanted to ease into it. We found it easy enough that we did it a second time. AFter finishing the workout we were deciding how to make it more challenging. I guess it's not hiit that we're doing, circuit training if you need a closer word.
What are V-ups? I you're advice Torque. Will try it for the next workout. Do I increase the time on the run or do I increase the speed? Is there a good site to recommend a good circuit training workout in the playground?

[nanook]

You might want to go to Crossfit.com. Look through their Workout of the Day(WOD). They have an archive of past WODs. They have alot of workouts that are similar to what you are doing. Hope this helps.

[umass]

v-ups are when you do a situp but bring your legs up to meet your body like a V, also you can do a bent knee version that is slightly easier. By the way what are your clients goals?

[anniehall]

Her goals are to loose some fat. She's a strong women and muscular but she's put on some pounds over the winter.

[vandamme]

not to sound rude but if your the "trainer" and you already are training clients why are YOU asking other people what and how to train your clients??
shouldn't you be well aware of this stuff before you advise your clients????

[anniehall]

i wanted to try a hiit workout for my own workouts. i don't usually work with advanced clients. i asked a friend if she would like to do it with me since she mentioned she'd gained some pounds and now i've taken it on to make it a personal and training workout.

[Torque]

Annie, If her goal is to reduce fat, I would recommend that you increase the intensity of the run (speed) and not the duration.

My advice to really make the workout work, would be to perform the circuit(s) minus the running first. Combine the exercises into non-related supersets (ie. pushups and lunges, squats and dips) and take a 60 second rest between sets. After your done with the circuit do some real HIIT (30 sec sprint and 60-90 sec rest). This is similar in theory to the turbulance training workouts by Craig B. Anyway, just a thought.

[anniehall]

that sounds good torque...for her. my goal is not to reduce fat rather then just build strength. i'm trying to find a creative solution that we both somehow motivate each other, which would mean doing the exercises together and still each get our goals.

[anniehall]

sorry, I'm building strength and endurance.