HIIT rests

[oso0960]

I just started doing HIIT and was wondering how long the "cool down" periods should be. I've read 30s sprint/30s jog or walk, and i've also read 30s sprint/2 min jog or walk. Is 30 seconds too short between an all out effort sprint or does it depend on how advanced you are?

 

[Azinine]

I just started doing HIIT and was wondering how long the "cool down" periods should be. I've read 30s sprint/30s jog or walk, and i've also read 30s sprint/2 min jog or walk. Is 30 seconds too short between an all out effort sprint or does it depend on how advanced you are?

I've read a bunch of differing opinions as well. Personally, I go 45s sprint, 1:15 rest...

 

[silver_shadow]

there's no fixed protocol - it's entirely dependent on your abilities. you have to make it so that if you intend to do 10 mins of it you are winded but not knocked out around halfway through.

 

[GUARDIAN]

When I do it I will mix it up between 1 min High then 1 min Low or 1 min High then 2 min Low.

 

[silver_shadow]

there's a nice protocol for this called tabata which i do quite often....

basically you warm up, then you do 20 seconds of intense (all out) cardio followed by 10 seconds of very slow ragged paced cardio. repeat. do it for a total of 4 mins. really gets you winded and is AWESOME for developing cardiovascular health in a very short time.

you can even do it with stuff like cleans or front squats with light weights where the 20 second intense part has you keeping the bar moving continuously and you try to rep as fast as possible (maintaining good form of course). then the 10 second part, you basically put down the bar and pick it up again at the end of exactly 10 seconds (no cheating).... i tried it once with front squats and it really killed me....

 

[oso0960]

I think i'd die on tabata real quickly lol. Thanks for the replies, I'm going to start at 2 mins rest and gradually work down