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has anyone gotten real results with HIIT?

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I've been reading a lot about HIIT workouts and i'm really curious to see if anyone who's HIIT has gotten results. I'm really skeptical about this type of workout, since it only lasts about 20 mins. I usually do up to hour 20 mins of cardio, using various cardio machines and although i really want to try HIIT, i never got around to doing it because i feel like i'm just cheating myself out of a good workout. I understand the logic behind HIIT, but it just seems too good to be true?

Any input would be appreciated! It's stressful to find 2 hours out of the day to spend at the gym.
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I know it sounds to good to be true but I tried it one day and it was like I just did a 45min to an hour workout.  Its a little harder because I wasn't used to it. I hear everyone talking about how good it is and it felt great when I did it.
That is the only cardio I do, although I do it a little different. 4minute warmup then
speed walk
do a minute of each of those then a 4 minute cool down. Total 20 minutes at first but when I hit a platue I raised it to 30 minutes. I have lost 46lbs.

edited to add progress pictures are in my profile
so much harder than a long cardio run i used to do 45mins - 1 hour jogs   doing 20 mins of hiit is way harder.
Id rather do 20 minutes of HIIT than an hour of cardio any day.
what is the difference between running and sprinting??
Stupid question... what is HIIT????
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high intensity interval training.

-like warm up few minutes...then 30 second of really hard sprinting or watever machine u use then cool down one minute, and repeat until you cant do it anymore.

Thanks guys, i will try it this weekend.
I heard that women require less time working out but the workout has to be intense. Maybe that's why this works so well. I jump rope for about a 1/2 hour (with various speed intervals and breaks to catch my breath) and it really works me out.
This sounds awesome guys, where can I get more info on it?  For instance, what excercise would be best for me (sprinting, jump roping, etc.)
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krw0005, any normally-aerobic exercise that's self-paced works fine.  The key is that you need to be able to push yourself quickly to (at or near) your maximum heart rate for relatively brief periods, then back off quickly to a slow pace to let your heart rate recover.  So jogging/sprinting is fine, ditto rope jumping (provided you're coordinated enough to skip rope very quickly).  A treadmill isn't good for this, since you probably can't adjust incline and motor speed quickly enough.

HIIT is intense!  By definition, HIIT is, at times, the hardest thing you can make yourself do. Don't even think about it if you're a beginner, or for any other reason aren't already in pretty good shape.  Even if you are in good shape, ease into it gradually.  For example, if you've only been jogging, run for 30 seconds once in the middle; then next week sprint for 30 seconds; the week after sprint twice; and so on, but always erring on the side of underestimating your ability.

The initial studies of HIIT were performed on college varsity athletes, and they "were lying on the floor gasping for air at the end of the workouts".  As that link suggests, it may not be necessary, or even desirable, to follow the original HIIT protocols to that level of intensity.

For more info, just enter HIIT to any web search engine.

An easy way to move toward HIIT is simply to significantly boost your intensity for brief periods, pushing yourself out of "the aerobic zone" high end.  The more often you do that, the less time your workout can consume, simply because it becomes increasingly exhausting.
running is faster than jogging and sprinting is as fast as you can go. there is your difference.
When I do HIIT I can actually finish my usual round in the same amount of time as if I were running at a steady pace.  Sometimes even faster... which is unusual.

I must say it's really hard on my knees and joints.  I feel EXHAUSTED afterwards... sometimes for a few days.  But I keep doing it.  I don't know if I'm getting results yet.

So if anyone has made any results by only changing from regular cardio to HIIT (not w/ diet or other new exercises) please let me know!
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yea thats my question too...i dont think i was too clear with "results". I meant has anyone done regular cardio and changed to HIIT and gotten better results.
i was doing 45 mins regular cardio on the bike till I read about HIIT.  I did some research on the net and decided to give it a try.  The first couple times I thought I might die but I had read that I should expect that.  After that it just got easier.  It is my personal opinion that I burn more fat using HIIT than when I was doing regular cardio.  I also credit HIIT with revving up my metabolism.  Of course this is just my opinion and there will always be someone who does not like HIIT.  I say give it a try!  If you don't like it go back to the other way.  Good Luck!
Could you guys plz post up your HIIT routines?

After reading this post, I decided I would try doing some HIIT on my treadmill instead of my normal routine.  After 30 minutes of it, I was exhausted.  I wanted to see if doing HIIT burns more fat calories or just overall calories, so I wore my heart monitor.  Based on my monitor I burned a total of 369 calories in 30 minutes.  Also based on my monitor, my max heart rate was at 95% and my average heart rate was at 70%.  The calories I burned from "fat" was only 35%.  Usually if I walk at a steady pace on my treadmill for 45 minutes I will burn around 400 calories or so at an average heart rate of 65%, but 60% of those calories burnt come from fat calories.  So now I dont know if I'm convinced that HIIT is the better way to go.  Im sure it is if you are pressed for time and dont want to spend 45 minutes to an hour doing cardio.  I've been working out for quite some time now, and I'm going to be lucky if I can walk tomorrow.. lol;

I would love to hear if anyone has had major results from doing HIIT....
hairgurl32, can you really beleive those devices telling you what you burn and stuff. HIIT works for me, read my first post. I dont beleive what electronics tell me im burning I just go by results.
I do both now honestly  HIIT every other day Lifting on my off days then before i go to bed 30-45 mins of a steady run, but i do notice now that on my "steady runs" my run speed has increased by a lot since i started HIIT.  
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ok so i tried HIIT today on the treadmill. I dont think i'm doing it right. I started with 4 mins warm up at 4 incline at 3 speed. Then i ran at 8mph for 30-45 seconds with one minute very slow walking in between. I wasnt really tired after 12 minutes. Can anyone give me an idea of what a HIIT workout should be? Should i be running way faster?

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azhangie, the original HIIT routine was far more intense, consisting of 5 minutes warmup at the start, 5 minutes cooldown at the end, and only 4 minutes of HIIT in between.  The 4 minutes was broken into 8 30-second cycles:  20 seconds of maximal effort, followed by 10 seconds of low effort.  As noted earlier, this left college varsity athletes gasping for air, and stands a decent chance of triggering cardiac arrest in the unfit.  Done that way, it's like a cardio stress test, except it doesn't end when your heart maxes out, and you have to keep pushing to that extreme over 4 solid minutes.  And they did this 5 times per week.

The wonders of marketing being what they are ;-), ever less intense versions are being called HIIT now.

BTW, the original HIIT study wasn't concerned with fat loss.  The athletes it was aimed at were already lean enough.  It was aiming at improving anaerobic capacity, based on training routines already used by elite Japanese speed skaters.

The studies on fat loss came later, and with different variations of "HIIT principles".  Here's a good summary of the first studies.  There's more on that site (just look for it).

Short course:  is 8mph the fastest you can possibly sprint (when not slowed by treadmill limitations)?  If not, you're closer to interval training than to HIIT.  That's not "bad", it's just descriptive.
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