HIIT - High Intensity Interval Training
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MajorRage's Murph-Lite Benchmark
Will be doing this each Monday to see how I compare
1.6km run to start ... then 4 x
20 pressups
50 abs (crunch, left crunch, right crunch, crunch)
15 resistance band bicep curls
15 resistance bank tricep curls
1.2km runThen
25 press-ups, 100 abs (alternating left right crunch), 20 each of the bicep/tricep curl
1.6km run to finishSo all in all 8km run, 105 press-ups, 300 abs, 80 bicep curl, 80 tricep curl. Completed in 1:03:18.
Over the next week will be up to 8k runs alternating with 5 x 6 1min HIIT. will be ditching starjumps and squats (as they are a bit going through the motions) and adding box jumps & a.n.other.
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That’s an admirable workout but I’m not sure it’s really HIIT in the accepted sense? Usually HIIT workouts would be 20-30 minutes top and full of short, sharp sets targeting different muscle groups.
I think.
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@Catogrande said in HIIT - High Intensity Interval Training:
That’s an admirable workout but I’m not sure it’s really HIIT in the accepted sense? Usually HIIT workouts would be 20-30 minutes top and full of short, sharp sets targeting different muscle groups.
I think.
Yeah just do it but do it much quicker
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@Catogrande said in HIIT - High Intensity Interval Training:
That’s an admirable workout but I’m not sure it’s really HIIT in the accepted sense? Usually HIIT workouts would be 20-30 minutes top and full of short, sharp sets targeting different muscle groups.
I think.
Yeah. But there is no break between the exercises.
It’s not HIIT but its farking hard!
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@MajorRage said in HIIT - High Intensity Interval Training:
@Catogrande said in HIIT - High Intensity Interval Training:
That’s an admirable workout but I’m not sure it’s really HIIT in the accepted sense? Usually HIIT workouts would be 20-30 minutes top and full of short, sharp sets targeting different muscle groups.
I think.
Yeah. But there is no break between the exercises.
It’s not HIIT but its farking hard!
That’s for sure!
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@MajorRage said in HIIT - High Intensity Interval Training:
MajorRage's Murph-Lite Benchmark
Will be doing this each Monday to see how I compare
1.6km run to start ... then 4 x
20 pressups
50 abs (crunch, left crunch, right crunch, crunch)
15 resistance band bicep curls
15 resistance bank tricep curls
1.2km runThen
25 press-ups, 100 abs (alternating left right crunch), 20 each of the bicep/tricep curl
1.6km run to finishSo all in all 8km run, 105 press-ups, 300 abs, 80 bicep curl, 80 tricep curl. Completed in 1:03:18.
Over the next week will be up to 8k runs alternating with 5 x 6 1min HIIT. will be ditching starjumps and squats (as they are a bit going through the motions) and adding box jumps & a.n.other.
Took 90 seconds off the Murph-Lite time today.
Pretty tiring again, but not bad given that I had a few beers yesterday with the football.
This week ... will probably stick with status quo as I'm on holiday next week. Will bump up my runs to 8.5k & perhaps add another 15 seconds on the HIIT stuff.
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Went on holiday where I managed to outdo myself one day which knocked me around for a few days. Took kids to a water park - was 30 degrees, and 85 steps from pool to top of slide. Kids reckoned we did it 30 times ... didn't take on enough water, and crashed badly. Took me 3 days to recover. Ouch.
Anyway, the mini murph last Monday was obviously a bit slower but I'm still trucking long. This week will be alternating 9km runs with the below (repeat 6 times for 36 mins total)
45sec rests bands (curls/tricep/ upright row) straight into 1 min skip. 15 sec break
45 secs abs straight into 1 min star jumps ... 15 sec break.
45 secs press ups, straight into 1 min standard burpees. 15 sec break.So it's basically 18 sets of 1:45 exercise (split cardio/resistance) with 15 secs break.
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Offf... a month. Keep on mixing it up a bit. Currently do a mix of skipping / running / press ups / resistance bands and ending with 8 minute abs. I think throwing the abs into the middle of the routine makes them a bit easy. So trying to do all in one go is a killer. Here is this weeks (alternate skipping / running)
1 min skip / 400m run then 25 press-ups, curls / triceps
2 min skip / 800m run then 20 press-ups, curls / triceps
3 mins skip / 1200m run then 15 press-ups, curls / triceps
4 mins skip / 1600m run then 10 press-ups, curls / triceps
3 mins skip / 1200m run then 15 press-ups, curls / triceps
2 min skip / 800m run then 20 press-ups, curls / triceps
1 min skip / 400m run then 25 press-ups, curls / tricepsSo it total of 16 mins skip or 6.4k run, 130 press up / curls / triceps then 8 minute abs. It's tough, especially with the current heat (before you snigger, it's been >30 everyday for a fortnight now and due to continue).
Be interested to hear your guys thoughts on this workout. Anything you think I'm missing / glaringly obvious errors?
Will be in Corfu next week, so will be alternating to some gym work.
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@MajorRage Throw in some inverted rows maybe? Any bar type fences or anything nearby?
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@Bones said in HIIT - High Intensity Interval Training:
@MajorRage Throw in some inverted rows maybe? Any bar type fences or anything nearby?
Yeah, just looked that up - looks do-able. Weird name though, inverted press up seems to make much more sense
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@MajorRage said in HIIT - High Intensity Interval Training:
@Bones said in HIIT - High Intensity Interval Training:
@MajorRage Throw in some inverted rows maybe? Any bar type fences or anything nearby?
Yeah, just looked that up - looks do-able. Weird name though, inverted press up seems to make much more sense
Alright muscles, no need to show off. We can't all press the world up.
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Much depends on how good your skipping is. If you’re pretty rubbish you don’t tend to get too much done. Conversely if you’re pretty good, maybe you’re not getting enough out of it in the timescale? If it’s the latter I’d suggest going for double unders but target a number of reps rather than time if you’re new to them.
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@Catogrande said in HIIT - High Intensity Interval Training:
Much depends on how good your skipping is. If you’re pretty rubbish you don’t tend to get too much done. Conversely if you’re pretty good, maybe you’re not getting enough out of it in the timescale? If it’s the latter I’d suggest going for double unders but target a number of reps rather than time if you’re new to them.
Yeah skipping for reps is better than time I reckon.
Alternating legs and crossing arms is good too.
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@MN5 said in HIIT - High Intensity Interval Training:
@Catogrande said in HIIT - High Intensity Interval Training:
Much depends on how good your skipping is. If you’re pretty rubbish you don’t tend to get too much done. Conversely if you’re pretty good, maybe you’re not getting enough out of it in the timescale? If it’s the latter I’d suggest going for double unders but target a number of reps rather than time if you’re new to them.
Yeah skipping for reps is better than time I reckon.
Alternating legs and crossing arms is good too.
I struggle with double unders mate.
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@Catogrande said in HIIT - High Intensity Interval Training:
Much depends on how good your skipping is. If you’re pretty rubbish you don’t tend to get too much done. Conversely if you’re pretty good, maybe you’re not getting enough out of it in the timescale? If it’s the latter I’d suggest going for double unders but target a number of reps rather than time if you’re new to them.
I’m quite good. No interest in double unders….
Do around 2700 on the above workout
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Boom. Into a nice little program now. I put together a 100 day challenge of 100 press-ups & 300 ab exercises which I have stuck to. currently on day 65 & have bumped that up to 125 (5 sets of 25) press-ups with sets of resistance bands in between. Abs I'm now on 400 (10 sets of 40 of different movements).
Cardio wise, running 4 times a week (3 runs of 7-8k and one of 12+) and skipping (around 20 mins / 3000 skips currently) on other days.
Weight is down 3-3.5 kg and muscle is definitely up, so probably down 4+. I'll take that. I'm still heavy though coming in around 93kg. Fair bit to go.
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