19 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: September 9, 2012
Posted
Hey nation, I've been adding cardio to my routine recently, and I am looking for some workouts. I absolutely hate treadmills, can't stand them. I go out to the parking lot behind my gym that is normally empty and I run 6-10 50 yard sprints with 30 seconds of walking in between. I do that 2-3 times per week. Does anyone have good workouts for the stair climber or bike that fit into the HIIT category, not steady state, for fat burning? Thanks!
1.5K Post(s)Gender: MaleGoal: Gain MuscleDate Joined: December 12, 2013
Posted
Just do the same thing you would do on a treadmill (1-2 minutes running 1 minute jogging) on the stair-climber or bike. So just bike hard for a period, then bike casually for a minute and repeat, or go hard on the stair-climber for a period, then casually.
And going hard could be increasing resistance instead of just going faster if you wanted to do it that way.
Or you could do some weighted circuit stuff, and throw like 30 seconds of stairmill or bike work into the circuit?
As long as you're doing hard work followed by some rest/active rest in between, then it's HIIT.
Jordan
SHF Athlete
MS Athlete
Partial Fitness YouTuber
563 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: December 12, 2013
Posted
Jordan nailed it. Do you like Jumping Rope? You could do the same 30 secs jumping 30 sec rest for 5-10 mins. You could also do your hiit in the gym parking lot still 30 sec sprint, 10 jumping squats, 30 sec rest then repeat. You can throw anything together where you hit it hard for a short interval then rest or back off and repeat. If you want something full body do 10 burpees, 10 jumping squats, 30 sec sprint, rest repeat.
I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
19 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: September 9, 2012
Posted
Great ideas Jordan, thanks brotha!
2.6K Post(s)Gender: MaleGoal: BodybuildingDate Joined: October 10, 2013
Posted
Rob,
I do what you do on my walk home from the gym. I also used to do HIIT cycles on the stationary bike as Jordan mentioned.
John
34 years of lifting and nutritional experience and resident "old man" :-)
MS Athlete and past Super Hermanite since 2013.