I know, I know -- the HIIT topic has been discussed thousands of times, but I hope I can bring it up again without getting virtual rocks hurled at me.
I'm hoping y'all could suggest a HIIT routine for me. I'm looking for something to do between NROL workouts. I workout at home, with no bike or treadmill. And, past experience with sprinting tells me that that kind of pounding will not be helpful to my knees or back.
I'm thinking something with squats, burpees, pushups and the like. NROL has a brief section on "Metabolic Overdrive", but that seems more geared towards a stationary bike.
If you designed a 20 minute (or less) routine with the types of exercises like the ones I listed (and I'd appreciate additional suggestions), what would it look like? I've done some googling and there are lots of "samples" out there, but to tell you the truth I trust the advice on this board more than google results -- at least when it comes to this!
I've done HIIT burpees and they're killer. You could try that. I find that I'm doing about 12-15 per 30 sec. period followed by a minute of active recovery.
There's always HIIT lawn mowing like John did (does).
Do you own or have room for a jump rope? I've done that.
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Although the box jumps are little frightening, as the consequences of missing the box could be disastrous. And, as far as active recovery goes between burpee sets, my "active recovery" might be 1 minute stooped over, hands on my knees, trying not to hurl . . .
I also like the idea of lawnmower HIIT, but my neighbors might kill me for mowing that early!!
Just to be a little bit picky, a bodyweight complex is not really HIIT, but I know what you mean. I also think doing a bodyweight complex is a good idea as a compliment to NROL. There were several bodyweight complexes suggested in this thread: Complexes/circuits. There are barbell complexes in there, too, but I think the bodyweight ones fit with your program better.
When I write a bodyweight complex for a client, I like to use the opportunity to work on their specific mobility, stability, and joint issues. I encourage you to choose drills that improve your own body while getting your energy system work done, rather than choosing drills that exacerbate any joint issues or increase the potential for overuse injuries. You can "kill two birds with one stone," so to speak, by making more thoughtful choices than just doing tons of, for example, thrusters, which would get the energy system work done for sure, but might irritate someone's shoulders. Does that make sense?
I think it was t-nation that had a HIIT routine using DB snatches as the 'hard' and walking as the 'rest'. Just walk in circles around your house since you don't have stationary bike or treadmill.
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Scott Bird put up this video of Rolling Burpees on his blog. I know quite a few of you guys are doing bodyweight circuits as part of your programs. For those who like the tougher stuff, like the power wheel walking plank that Kuri posted, then these burpees might be fun to include.
would the 300 workout that was in.. whats the magazine called. fitness rx maybe... count?
the first level barbarian horde the second i forget the third elysian fields (which is cool cuz a street in new orleans is named that) and the fourth the actuall 300
pullups
deadlifts
pushups
box jumps
floor wipers *holding 135 on barbell on flat bench
single arm kettle bell clean and press
pullups again
well he does seem to have simpy the agenda of getting back at some woman who seems to have greatly distressed him lol... and he doesnt summarize to well for a beginner always, but i still ggive it an 8 out of 10
hes got so many articles on there and i was going to read them all, do you mean by "trolls" that this information is meant to warp my mind into crossing a bridge so i can be eaten?
would the 300 workout that was in.. whats the magazine called. fitness rx maybe... count?
the first level barbarian horde the second i forget the third elysian fields (which is cool cuz a street in new orleans is named that) and the fourth the actuall 300
pullups
deadlifts
pushups
box jumps
floor wipers *holding 135 on barbell on flat bench
single arm kettle bell clean and press
pullups again
They just took a gimmicky routine (the 300 workout) and spun it into a beginner through advanced workouts. It's just a workout though. It burns calories like any high rep complex will.
It's odd that they waited like a year after the DVD was released to jump on the bandwagon. Better late than never?
Quote:
floor wipers *holding 135 on barbell on flat bench
Not on a bench, on the floor. If you do it on a bench, you'll hurt yourself and someone else.
HIIT Suggestions (not again!)
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