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Shaping up for HIIT Aerobics.

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Old 04-21-2004, 03:13 PM   #1
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Shaping up for HIIT Aerobics.

Hello. Ok, well I'm leaving for Florida in the beginning of June for a school trip. I'd say I have about 10-15lbs to lose, and its all in my chest/stomach. Man boobs, gross... Anyway, I wanna be able to get into HIIT aerobics, but I'm wondering how I should prep myself into it. This is how I am going about it:

2 min warm up at 3 mph.
2 min jog at about 4mph
1 min at 5mph
1 min at 6mph
2 min fast walk at 3.5mph
1 min at 4mph
1 min at 5
1 min at 6
2 min fast walk at 3.5
then repeat, I usually burn about 250 calories according to the treadmill.

I dont always follow that, sometimes I'll hit 7-8 mph, but on the last minute I hit it at 9mph, then walk it off for 2 min for a cool down, so It's about 23 minutes total. I know it isnt real intense, but I wanna work on my endurance so I can work up the insensity. I can jog for 10 min at 5mph, but is the method above better than jogging at 5mph, walking, jogging, etc? And one more question, I know you cant spot train in weightloss, but if I did a lot of chest exercises and pushups, would my chest fat get a little smaller since the muscle would contract it?

Any help is GREATLY appreciated! I'm definately sure I can hit a higher speed, so if I should add more speed, please tell me! I'm just looking for a routine to do since I have no endurance. Thanks!

BTW, I'm 16, male, 5'5 @ 125-130lbs.

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Old 04-22-2004, 02:29 PM   #2
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Re: Shaping up for HIIT Aerobics.

I always go by heart rate when I do HIIT. I like to do low intensity for a minute, them medium intensity for a minute, then high intensity for a minute when my heart rate hits 95% of maximum. I will then repeat. I will start this after a warmup and my heart rate at about 75% of Maximum.

Old 04-23-2004, 03:41 PM   #3
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Re: Shaping up for HIIT Aerobics.


Anyone else? Naxis? you always offer great insight!

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