T Nation

Better HIIT Programming for Fat Loss?


#1

Which HIIT program is better for fat loss. 30 seconds of high intensity followed by 30 seconds of rest for 10 rounds. Or 1 minute of high intensity followed by 1 minute of rest for 5 rounds. My initial thoughts are that the former would be better as the intensity should be higher for 30 seconds compared to a minute. I realize that I will eventually hit a plateau and will have to overload. This is for a beginner to intermediate person. Thanks.


#2

It don’t think it’d make a notable difference. Fat loss is diet much more than training, untill you get to REALLY high volumes of training. Do which ever you can stick to better, or even alternate.


#3

Thanks for the comments. I’m doing the dieting. Just trying to maximize the cardio. I’d like to get body fat into the upper teens. Right now I’m at 22% according to the gizmo at the gym.


#4

The “gizmos” at the gym are useless.


#5

The gizmo is an Inbody Scan device. I realize they are not perfect, but they are pretty good and as long as you remain consistent, they can definitely measure progress.


#6

For fat loss I personally find something more substantial much better than HIIT but that’s only based on my experience. By substantial I only mean 20-25 minutes fairly steady but at a good pace and by all means throwing some intervals in, just spread out more across the session.

edit throwing the above in twice a week (maybe one treadmill one bike or stair climber) along with my 1 hour football session on a Monday really kicked my fat loss into another stratosphere but I accept some of that may have been an assist from the shake up in programming.


#7

I have recently switched to using the Tank for my post workout finishers. If you are not familiar with this evil piece of equipment, think a prowler sled with technology. You can see it in action on YouTube, but you really need to get behind one to appreciate it.