20 Minutes of HIIT and only 300 Calories?

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Indigo88

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I did 20 minutes of HIIT (I think) and the treadmill said that I only burned 300 calories, does this matter? I felt like I had sweat what I normally do with regular exercise or even more.

I did 5 minutes of Jogging
20 minutes of HIIT
5 minutes of cool down

I just want to make sure that what I'm doing is right.


Thanks!
 
My HIIT session today was 31 minutes and 450 calories, measured with my HR monitor. We were both burning around 900 calories an hour, which is about right.

One of the benefits of HIIT, as you probably know, is that your metabolism is elevated up to 18 hours after you're done with the session.
 
TomO said:
My HIIT session today was 31 minutes and 450 calories, measured with my HR monitor. We were both burning around 900 calories an hour, which is about right.

One of the benefits of HIIT, as you probably know, is that your metabolism is elevated up to 18 hours after you're done with the session.
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Oh OK... yeah that's what I thought that HIIT will elevate your metabolism for a period of time.

Thanks!
 
Yes, I think it's quite normal. After all, HIIT pulls the oxygen out of all your muscles. That's one of the reasons why HIIT elevates your metabolism -- it's a process called EPOC, which describes how your body replaces the oxygen over time from a heavy exercise session.
 
My HIIT session today
walk/jogging warm up 5-8 mins
4-20 sec sprints at 12mph
w/4- 3mph walks inbetween
and then a few minutes cool down
total of 21 minutes (if I remember correctly)

My hamstrings, are quite sore. The very first time I tried 12mph, I was VERY sore! So yeah, it's pretty normal.
 
My HIIT session yesterday: 10 x the following cycle on a gym treadmill:

1 min walking 3.6 mph - check heartrate, take water.
1 min jogging 6.6 mph
20 seconds sprinting 12 mph

Dropping the speed from 12 to 3.6 mph is a laugh - you have to hang on for dear life as you struggle to decelerate. By the way, I discovered that 12 mph is the max that our gym treadmills run - I think that I give the staff a bit of a turn ;) My legs were sore, but they already were sore from squats three days previous. It didn't stop me taking the dog for a 5 hour walk later though.

Heartrate peaked at 158 bpm, and recovered a good 25 - 30 bpm after sprints. Not bad for a 44 year old ex-overweight. Altogether it took 33 minutes including a little warm up and cool down, but not including stretches after. I don't HIIT too often, only if I haven't been cross country running with the dog for a week or so, to exercise my CV system and maybe burn off a little body fat. Weight training is my main exercise at the moment.
 
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ToothlessFerret said:
My HIIT session yesterday: 10 x the following cycle on a gym treadmill:

1 min walking 3.6 mph - check heartrate, take water.
1 min jogging 6.6 mph
20 seconds sprinting 12 mph

Dropping the speed from 12 to 3.6 mph is a laugh - you have to hang on for dear life as you struggle to decelerate. By the way, I discovered that 12 mph is the max that our gym treadmills run - I think that I give the staff a bit of a turn ;) My legs were sore, but they already were sore from squats three days previous. It didn't stop me taking the dog for a 5 hour walk later though.

Heartrate peaked at 158 bpm, and recovered a good 25 - 30 bpm after sprints. Not bad for a 44 year old ex-overweight. Altogether it took 33 minutes including a little warm up and cool down, but not including stretches after. I don't HIIT too often, only if I haven't been cross country running with the dog for a week or so, to exercise my CV system and maybe burn off a little body fat. Weight training is my main exercise at the moment.
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On these intervals.

If you do work sprints for 20 seconds flat out, you're training the energy system in your body that provides a blast of energy for only 10 seconds or so - and you have to do the work interval at around 95% MHR. This is the sort of interval training sprinters would use and you have to come back to complete oxygen recovery in your rest interval to train it properly.

I'd suggest that if you want to improve you cardio fitness and fat loss, a more optimal approach would be to do longer work intervals. Time your work intervals to be around 1 minute at close to 85%+ MHR. Then aim for a rest interval of 2 minutes ( 3+ if you need to in the beginning ) Just remember NOT to to fully recover your breath during your rest interval before you start your next work interval. I'd aim for a 1:2 work/rest interval set...and do 4 -5 sets per HIIT session.
 
Actually, I've found it very beneficial to alternate between the two. I do HIIT once every 4 or 5 days, and heavy intervals twice a week. The heavy intervals are what got me ready to do HIIT. After a couple of months, I was able to sustain 90% of max HR for over 3 minutes. At 95%, though, 30 seconds is tops.
 
TomO said:
Actually, I've found it very beneficial to alternate between the two. I do HIIT once every 4 or 5 days, and heavy intervals twice a week. The heavy intervals are what got me ready to do HIIT. After a couple of months, I was able to sustain 90% of max HR for over 3 minutes. At 95%, though, 30 seconds is tops.
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Whoa....that pretty good !

Kudos !
 
Hmm I don't do HIIT but I did attempt to do some intervals on a treadmill before, doing 8 sets of 2 minutes run/jog. Using 2.0 incline and 10/15 speeds (treadmill doesn't go high enough really) I think it was over 600 estimated calories burned. I think it's hard to really do efficient HIIT with a treadmill, if possible at all. You really need to be out since you're basing it on pushing yourself to the limit, something hard to judge on a treadmill.
 
steve99 said:
Hmm I don't do HIIT but I did attempt to do some intervals on a treadmill before, doing 8 sets of 2 minutes run/jog. Using 2.0 incline and 10/15 speeds (treadmill doesn't go high enough really) I think it was over 600 estimated calories burned. I think it's hard to really do efficient HIIT with a treadmill, if possible at all. You really need to be out since you're basing it on pushing yourself to the limit, something hard to judge on a treadmill.
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I disagree.

A treadmill is ' perfect ' for HIIT.

Do what i did when training players on my hockey teams , put the incline at max level or 10 or 12 , then put the mph at something like 12mph ++++, hop on and go hard until you legs are burning and until you're about to collpase....it's a very easy way to " push yourself to the limit " IMO.
 
Yes, it's very hard to do on any machine that doesn't change speed really quickly. I did HIIT on a step mill (the one that looks like a chunk of an escalator) once, and practically killed myself. I had the thing cranked up to level 20, as high as it could go, and it was extremely difficult to click down the speed at the end of each sprint.

The rowing machine doesn't work very well either. The chain flies all over the place, and the straps come loose on your feet after about 15 seconds.

Ellipticals (the ones without arms) however, are almost ideal. The speed is entirely dependent on your own legs. All you have to do is set the resistance high enough so that your speed will take you to 95% of max HR.
 
I agree, the treadmill is a fine piece of machinery suited for HIIT.

I wouldn't go as far as to call it "perfect." One major downfall is the need to wait for the machine to speed up and slowdown.

But all things have their negatives.

Preferably, my favorite place to perform HIIT is a track.
 
But I thought HIIT consisted of timed intervals, rather than just going till it burns - it's also quite stressful trying to type in level 10 when you're on the last few!
I don't know myself - I'm sure someone with alot of knowledge will come and correct us all.

Edit: there we go.. ^^
 
Steve said:
I agree, the treadmill is a fine piece of machinery suited for HIIT.

I wouldn't go as far as to call it "perfect." One major downfall is the need to wait for the machine to speed up and slowdown.

But all things have their negatives.

Preferably, my favorite place to perform HIIT is a track.
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Well in the case I cited for my teams, it was ' perfect ' for our needs. As I said, we'd put the incline at max level or 10 or 12 , then put the mph at something like 12mph ++++, have them hop on and go hard until their legs were burning and then they'd hop off while the machine was still running at 12/12. Then, they'd walk around the treadmill till their heartrate dropped from 95% + MHR to a pre-determined lower threshold
MHR at which point they'd hop back on the treadmill for the next interval ( it simulated a hockey shift and rest on the bench ) .There was " no need to wait for the machine to speed up and slowdown " and i also found that since it is a form of involuntary cardio ( the machine controls you ) I tended to get a better sustained 1 minute + 95% interval than doing it on the track.
 
TomO said:
Yes, it's very hard to do on any machine that doesn't change speed really quickly. I did HIIT on a step mill (the one that looks like a chunk of an escalator) once, and practically killed myself. I had the thing cranked up to level 20, as high as it could go, and it was extremely difficult to click down the speed at the end of each sprint.

The rowing machine doesn't work very well either. The chain flies all over the place, and the straps come loose on your feet after about 15 seconds.

Ellipticals (the ones without arms) however, are almost ideal. The speed is entirely dependent on your own legs. All you have to do is set the resistance high enough so that your speed will take you to 95% of max HR.
Click to expand...

Again, I guess every one has as different experience...I've had some of my best interval workouts on my Concept 2 rower that I have here at home. As with the eliptical, the rower stroke rate , at leasr for me, is entirely dependent on your own legs.
 
Hi!

Hey what works for me is I use the eliptical machine for 40 mins, i change my intensity from 142 RPM to 200RPM every 2 minutes. Then i change it up by going on the step machine for 10 mins at level 7. Then after that i use the bike for 10 mins on manual on level 12. This get me a good sweat going for sure! A trainer at my gym told me its good to increase your heart rate in spurts and then slow it back down, that the body is going to be using the fat storage or something like that. So maybe this is some help. :p
 
I just started doing HIIT and this is the routine I'm doing

5 Minute Warm-Up @ 5MPH

2 Minutes @ 8MPH
1:30 Minutes @ 3MPH

2 Minutes @ 8MPH
1:30 Minutes @ 3MPH

2 Minutes @ 8MPH
1:30 Minutes @ 3MPH

2 Minutes @ 8MPH
2 Minutes @ 3MPH

2 Minutes @ 8MPH
2 Minutes @ 3MPH

2 Minutes @ 8MPH
2 Minutes @ 3MPH

5 Minute Cool-Down @ 3MPH

Does it sound good? I can't measure my heart rate because the one on the treadmill doesn't work very good. So I'd like to know if you guys think I'm on the right track. I'm doing this around 4 times/week and that's my only cardio. Plus walking to my classes, and normal stuff.
 
Yes, it is good. But it is not HIIT. This is heavy interval training. And it's good, because it will really get your heart pumping. But if it were HIIT, about 30 seconds would be the most you could do on your sprints, because that's about all the body can tolerate at 95% of max hr.
 
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