A lot of questions about HIIT and some other things too

[piotr]

I'm planning to start a workout routine next week but there is things I want to know before start it. First of all I want to say I'm not totally out of shape, I did 30 minutes of cycling 3 times a week for some good time til' last month.
My main goal here is get some nice shape and be healthy...
I made some schedule but I don't know which one to choose, here it goes:

Schedule 1:

This is the tough one, I don't know if this is completely healthy...

Monday - HIIT [Swimming]
Tuesday - Cycling + Bodyweight
Wednesday - Rest
Thursday - Cycling + Bodyweight
Friday - HIIT [Swimming]
Saturday - Rest
Sunday - Rest [maybe a soccer game with friends but not likely]

Schedule 2:

In this case I will alternate this two schedule along the month

Week 1:

Monday - HIIT [Swimming]
Tuesday - Bodyweight
Wednesday - Rest
Thursday - Bodyweight
Friday - HIIT [Swimming]
Saturday - Rest
Sunday - Rest [maybe a soccer game with friends but not likely]


Week 2:

Monday - HIIT [Cycling]
Tuesday - Bodyweight
Wednesday - Rest
Thursday - Bodyweight
Friday - HIIT [Cycling]
Saturday - Rest
Sunday - Rest [maybe a soccer game with friends but not likely]


Schedule 3:

This is a combo between the first two

Monday - HIIT [Swimming]
Tuesday - Bodyweight
Wednesday - Rest
Thursday - Bodyweight
Friday - Cycling [HIIT]
Saturday - Rest
Sunday - Rest [maybe a soccer game with friends but not likely]


I tought just 3 so far, which one is the best? [if none, suggest one]

BTW, bodyweight exercises is really needed or swimming/cycling are good enough for tonning? I would love remove it from my workout...

Thank you

 

[mininegi]

weightlifting helps to accelerate the metabolism. I read it in several sites from advice to fat loss. Why not just do the 3 sample exercises, then just adjust your intensity depending on your goals.

For example, week 1 = 50-60% of your capacity, week 2 = 80%, then week 3 = 100%. Then alternate days, for example in week 1 swimming do your best, then the next weight workout a little lower, but the last one of the week do it at your best.

Think like if you were a professional athlete, so some weeks you will be at your top and very rested, other weeks you are sore from hardworking.

Just mix it up, unless you are a real athlete and assist to many competitions.

 

[fit4life1976]

I like variety so i would go with the 3rd one. Go for some HIIT running as well, it's so much fun!