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Posts Tagged ‘HIIT’


losing love handles

It has been 2 weeks since I started seriously working on a healthier me. I am happy to report I have lost 4 pounds. I am also happy to report that I have lost almost 3 inches, mainly from my love handles and hips (my hips are the biggest part of me, thanks to my heredity!)

Sidetracked by snow and ice

I did great with recording everything I ate for the first week, but the second week we had a snowstorm which turned into ice. Hubby went to work late and got home early every day, my older kids were hanging out here since they couldn’t drive all around, which means I had to cook meals they would eat too. I think I could’ve lost another pound or 2 this past week if not for that, but I digress.

I have actually increased my exercise, other than a few days last week (which caused me to get stiff and achy in my back again!)  I am doing what is called High Intensity Interval Training. High Intensity Interval Training (HIIT) is about mixing high intensity bursts of exercise with moderate intensity recovery periods. It’s brutal but has incredible advantages. It’s the quickest way to get in fit, lose fat and build stamina.

High Intensity Interval Training

When we do aerobic or cardio exercise, we were always taught to stay within 60-80% of our target heart rate. When you utilize HIIT, you work at the lower heart rate for a specific period and then you do a short, high intensity burst, pushing your heart rate to close to its max.

I use a treadmill for now. When the weather gets nicer, I will go outside some, but for now, I like to be able to control the workout with the treadmill.

treadmill High intensity training intervals

I can tell a HUGE difference in my stamina. I can walk up a flight of stairs without huffing and puffing, and 2 weeks ago, we went to a local mountain for a hike. While I didn’t do fantastic, I could tell my body was in better shape than it had been. I am looking forward to climbing to the top of our little mountain very soon!

There is lots of info on HIIT (High Intensity Interval Training) online. I am going to show you how someone who was horribly out of shape put this to work.

A workout for an overweight, out-of-shape 40 something woman

A few notes- 30 minute workout, base speed is determined by you, mine has increased as I have gotten in better shape, I usually drag out the last slowdown and cooldown a few minutes. And this workout can be for anybody, lol*

*I am not a doctor or medically licensed individual. Please check with your doctor before beginning an exercise program!

Interval timer Intensity Speed Incline
1- warmup 0-4 min 4 base speed 0
1st hill 4-6 min 6 base speed 6
slowdown 6-8 4 base speed 0
1st speed burst 8-10 6 base +.4 0
slowdown 10-12 4 base speed 0
2nd hill 12-14 9 base speed 8
slowdown 14-16 4 base speed 0
2nd speed burst 16-18 9 base speed +.8 0
slowdown 18-20 4 base speed 0
3rd hill 20-22 9 base speed 8
slowdown 22-24 4 base speed 0
3rd speed burst 24-26 9 base speed +.8 8
slowdown 26-28 4 base speed 0
cool down 28-30 3 base speed -.2 0

This is basically 2 minute intervals of lower intensity and higher intensity. The better shape you are or move into, the higher the levels will need to go. I am actually in the process of moving my intervals to 3 minutes on, 1 minute slowdown, but not quite at it yet, more like 2.5 minutes high intensity and 1.5 slowdown. Download a printable copy of HIIT workout.

What progress can you expect?

FYI- when I began walking on the treadmill for 15 minutes a day in November, my base speed was 2.5. I could not do 2 minutes at an 8 incline. My base speed is currently 2.8, my max speed is 3.5. It is not quite a jog, but almost there! I also do one interval on elevation 6, the other 2 on elevation 8. I like to hike, so speed is not my only goal. I need to be able to climb hills, so using the elevation on the treadmill really helps with this.

For someone who is an athlete, this may not look like much, but it has made a huge difference to me. Whenever I exercised before, I never really felt a difference or saw something I could measure, but by using the HIIT and monitoring my heart rate (I just use what is on my treadmill, although I would like a fancy, schmancy one!) Because I can see the difference, I am motivated to stick with it, unlike ever before.

I believe that by continuing at this rate, I will be able to reach my goal of losing a total of 25 pounds by April!

My Journey to Balance

While working on the body, I am also working on my emotional and mental health over at my other blog. If you feel overwhelmed with your life, I encourage you to come on over and participate! It’s FREE!

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