Please Scroll Down to See Forums Below 
Destroyer1986*
New member
Im thinking of doing HIIT 5times a week(7-10min each session) while weight training 3 times a week to improve fitness. Will this routine burn me out at all?
HIIT 5days a week
- Thread starter Destroyer1986*
- Start date
juve
New member
Destroyer1986* said:
Only you can answer this question - it is variable upon individual. But in time your conditioning will improve if you want to pursue this. For me personally 30mins is nothing, 7-10 would be a walk in a park. Assess your stamina, and conceive of short term realistic progressive goals - in time they will increment to greater gains in endurance and intensity.
Also incorporate your endurance training apart from weights - direct your energy expenditure to either one at a time otherwise both will suffer in results.
Hope it's okay I barge in here with my opinion. 
HIIT should be treated like weight training - don't do it on consecutive days. If HIIT is done properly, and at VERY intense levels, then your body is stressed similar to a weight workout.
I think you will be better served, both results-wise and routine-wise, to limit to the HIIT to 3 sessions per week, but make them 20 min interval sessions. For example, 5 min warm up, intervals for 20 min alternating INTENSE with RECOVERY. The intervals can vary.....20sec int, 60sec recov, 1min/1min, 30sec/90sec..... It is up to you. Then follow up with 5 min cool down.
More days doesn't mean better. Putting more effort into the times you do it will improve results and routine.
JMHO.
HIIT should be treated like weight training - don't do it on consecutive days. If HIIT is done properly, and at VERY intense levels, then your body is stressed similar to a weight workout.
I think you will be better served, both results-wise and routine-wise, to limit to the HIIT to 3 sessions per week, but make them 20 min interval sessions. For example, 5 min warm up, intervals for 20 min alternating INTENSE with RECOVERY. The intervals can vary.....20sec int, 60sec recov, 1min/1min, 30sec/90sec..... It is up to you. Then follow up with 5 min cool down.
More days doesn't mean better. Putting more effort into the times you do it will improve results and routine.
JMHO.
Destroyer1986*
New member
Hmm some interesting points to consider. My goal is to lose some BF% while bulking. Ive always been a strong believer that this is possible and not lose muscle. I read recently on the diet board that ~sc~ said low intensity is much more effective at burning fat than HIIT. Any one agree with this?
Synpax
Well-known member
Destroyer - ~SC~ is incorrect.
Here is the deal (and I will soon have a sticky talking about this with documentation once I figure out how to use my moderator powers). The % of calories burned at lower intensities is more from fat. As you get closer to your max heart rate, the ratio changes to use less fat and more recently consumed carbohydrates and glycogen in the muscles.
HOWEVER, the total number of calories burned goes up geometrically. So while the ratio in going from 60% of MHR to 75% of mhr is 60% fat to 40% fat, the number of calories burned is about 4x (not certain about numbers there, but will get back to yo you on that).
Anyway, HIT is a good way to loose BF%. Daisy girl is correct though about the frequency. If you want to run 5x a week, that's great. Go for it. But maybe mix it up with longer, less intense runs on some days rather than all HIIT.
Good luck.
Here is the deal (and I will soon have a sticky talking about this with documentation once I figure out how to use my moderator powers). The % of calories burned at lower intensities is more from fat. As you get closer to your max heart rate, the ratio changes to use less fat and more recently consumed carbohydrates and glycogen in the muscles.
HOWEVER, the total number of calories burned goes up geometrically. So while the ratio in going from 60% of MHR to 75% of mhr is 60% fat to 40% fat, the number of calories burned is about 4x (not certain about numbers there, but will get back to yo you on that).
Anyway, HIT is a good way to loose BF%. Daisy girl is correct though about the frequency. If you want to run 5x a week, that's great. Go for it. But maybe mix it up with longer, less intense runs on some days rather than all HIIT.
Good luck.
juve
New member
SC's routine is extremely specific upon goals and individual approach - as such, low intensity cardio yields the most efficacy UNDER HIS program.
But to add to what Synpax already said, high intensity cardio:
1)upregulates systemic metabolism
2)enhances nutrient partitioning via increased insulin sensitivity, higher rates of energy expenditure and over all hormonal response
3)upregulates certain types of ligands in the body which increase transcription of fatty acids into cell mitochondria, specifically research suggests muscle cells uptake fatty acids which is good for increased energy and fatty oxidation, and increase over all fatty acid oxidation
4)numerous cardiovascular/lipid benefits
5)upregulates bodily response to oxidative stress - your body systematically adapts to combat oxidants produced from energy metabolism more effectively
conS:
it demolishes your joints so take necessary precations: MSM, chondroitin, glucosamine, rhGH/igf-1 (if you have access), prednisone (couterproductive to muscle gains ), etc - basically things that increase collagen turnover/sythesis and lubrication 
Something Daisy touched upon: it is not true that you necessarily need a day of rest after HIIT since it's intense. As I said through conditioning you will shift your physical set-point to a higher value via bodily adaptogenic response - therefore adequate amount of rest will diminish - ie you will require less rest to accomplish same routine, or even intensify it.
I train 5-6 days a week: high intensity training in the AM and weightlifting in the PM, and I ain't breaking down into pieces. Granted, I did not adopt this routine from the outset, rather gradual progress is what got me to this point.
But to add to what Synpax already said, high intensity cardio:
1)upregulates systemic metabolism
2)enhances nutrient partitioning via increased insulin sensitivity, higher rates of energy expenditure and over all hormonal response
3)upregulates certain types of ligands in the body which increase transcription of fatty acids into cell mitochondria, specifically research suggests muscle cells uptake fatty acids which is good for increased energy and fatty oxidation, and increase over all fatty acid oxidation
4)numerous cardiovascular/lipid benefits
5)upregulates bodily response to oxidative stress - your body systematically adapts to combat oxidants produced from energy metabolism more effectively
conS:
it demolishes your joints so take necessary precations: MSM, chondroitin, glucosamine, rhGH/igf-1 (if you have access), prednisone (couterproductive to muscle gains
), etc - basically things that increase collagen turnover/sythesis and lubrication Something Daisy touched upon: it is not true that you necessarily need a day of rest after HIIT since it's intense. As I said through conditioning you will shift your physical set-point to a higher value via bodily adaptogenic response - therefore adequate amount of rest will diminish - ie you will require less rest to accomplish same routine, or even intensify it.
I train 5-6 days a week: high intensity training in the AM and weightlifting in the PM, and I ain't breaking down into pieces. Granted, I did not adopt this routine from the outset, rather gradual progress is what got me to this point.
Last edited:
Destroyer1986*
New member
excellent info guys thanx for that
