HIT/Interval Cardio options

[Randy Robitaille]

Intervals on a treadmill. This is a GREAT workout. Forces you to work extra hard!

Example:

MINUTE / SPEED
1 / 3.0
2 / 3.5
3 / 5.0
4 / 5.5
5 / 6.0
6 / 6.5
7 / 5.0
8 / 5.5
9 / 6.0
10 / 6.5
11 / 5.0
12 / 5.5
13 / 6.0
14 / 6.5
15 / 5.0
16 / 5.5
17 / 6.0
18 / 6.5
19 / 7.0 * (HIGH point)
10 / 5.0


The #s can start either higher or lower depending ones ability. After using the same #s 3 times you should go up on your 4th trip in.  
« Last Edit: Jun 4, 2009, 9:08pm by RANDY »
 

[Randy Robitaille]

High intensity intervals: (preferably on off days from lifting or on days you work body parts that aren’t as taxing or are strong points). You can do sprinting, eliptical, whatever you like. But follow this protocol:


5 minute warm-up
10 minutes of intervals
Each interval will last one minute (so you’ll have 10 total intervals) for the first 45 seconds of the interval you will only go at about 50% of your maximum, then for the final 15 seconds you will go all out, as hard as you can.
2 minute cool down

[Randy Robitaille]

Yet another option. This is the one I am currently using;
Run it like this:

Warm up – 10 minutes

10 Sprints – 30 sec each, cool down 1 minute at a slower pace between them

Cool down – 5 or so minutes

[Randy Robitaille]

Simple HIT cardio:

SPRINTS outside. Dont say, "Oh I cant do that!!!" Anyone can!! trust me.

Go outside ANYWHERE! I sometimes do this while Im away with no access to cardio equip.


Warm up with walk/jog.,
SPRINT as hard as you can about 50 yards (Back yard, length of driveway, the track, wherever!!
WALK back,
SPRINT again,
WALK back,
Continue for as many times possible...
COOL down, walk/jog

People are usually beat by about 4-6 sprints. Work on adding one sprint each time out until you reach 16 ALL OUT SPRINTS... Amazing workout. You will literally be LEANER the VERY next day!!!!!!!

GO FOR IT!

[Randy Robitaille]

Another option which I really enjoy is:

Head to your local high school stadium. HIT the STAIRS!

SPRINT UP!,
walk accross,
jog down,
walk accross to next row,
SPRINT UP!,
repeate!!!


BRUTAL, but well worth it!!

[Randy Robitaille]

30 Mins

5 Minute warm up

On minute 5, start 30/60 (30 seconds @ 100%, then 60 seconds @ 50%

Repeate until the 25 minute mark is reached

Cool down 5 mins

[Randy Robitaille]

Cardio/Conditioning


TIRE FLIPS

Flip Tire "X" amount of times
30 second rest
Flip Tire agan
30 second rest
continue:

6-10 Flips per set x 6-10 sets is a good start here.

[Randy Robitaille]

Cardio/Conditioning

Kettlebell swings

Lets say:

20 swings with given weight
rest 30 seconds
20 swings again
rest 30 seconds
repeate for 16 total minutes.

[Randy Robitaille]

Cardio/Conditioning


Sledge Hammer swings:

15 swings with right hand
Rest 30 seconds
15 swings with left hand
Rest 30 seconds
Repeate, Repeate,.........


Can also do alternating swings right, left, right, left, etc.. 30 swings
Rest 30 seconds
Repeate as many times as possible

[Randy Robitaille]

One could also do a medley of the above

Tire flips
Kettlebell
Sledge

Just an example..

[Randy Robitaille]

A favorite of Layne Nortons

Originally Posted by str8flexed 
here is my favorite protocol

I would do sprinting intervals

5 minute warmup

50 secs light jog/ 10 seconds sprint
48 secs light jog/12 sec sprint
46/14
44/16
42/18
40/20
40/20
42/18
44/16
46/14
48/12
50/10

5 minute cool down

[Randy Robitaille]

45 Minutes HIT, Da Beast Style

5 minute warm-up
- 15 seconds all out followed by 45 seconds of low-intensity cardio X 5
- 5 minutes of low-intensity cardio
- 15 seconds all out followed by 45 seconds of low-intensity cardio X 5
- 5 minutes of low-intensity cardio
- 15 seconds all out followed by 45 seconds of low-intensity cardio X 5
- 5 minutes of low-intensity cardio
- 15 seconds all out followed by 45 seconds of low-intensity cardio X 5
- 5 minutes of low-intensity cardio
- Total time = 45 minutes

So it is 20 minutes of actual HIIT.

[Randy Robitaille]

30 Minutes HIT, RUBICON style

3 minute warm-up
- 15 seconds all out followed by 45 seconds of low-intensity cardio X 3
- 3 minutes of low-intensity cardio
- 15 seconds all out followed by 45 seconds of low-intensity cardio X 3
- 3 minutes of low-intensity cardio
- 15 seconds all out followed by 45 seconds of low-intensity cardio X 3
- 3 minutes of low-intensity cardio
- 15 seconds all out followed by 45 seconds of low-intensity cardio X 3
- 3 minutes of low-intensity cardio
- 15 seconds all out followed by 45 seconds of low-intensity cardio X 3

- Total time = 30 minutes

So it is 15 minutes of actual HIIT.

 

[Randy Robitaille]

HIIT Cardio
 5 minute warm-up
 15 seconds all out followed by 45 seconds of low-intensity cardio X 5
 5 minutes of low-intensity cardio
 15 seconds all out followed by 45 seconds of low-intensity cardio X 5
 10 minutes of low-intensity cardio
 Total time = 30 minutes