I have been doing 45 min to an hour of low intensity (130-145 bpm)cardio after weight training in the evening for fat loss. With good results. This week i did 2 30 minute AM cardio sessions on an empty stomach (low intensity) while continuing the evening cardio. I am going to continue doing the AM cardio more mornings (4-5 days) and the evening cardio after weights. What id like to know is how would I add HIIT to my routine? What should I remove/reduce to incorpperate the HIIT?
5'8"
176 lbs
bf % ???
200mg cyp per week HRT
High protien High fat diet.
Welcome !
I like HIIT cardio, really works well, if your looking to shed fat fast.
I suggest starting off with 7 minute cardio sessions in between weight training sets, gradually working up to 10 minute sessions). So, for a 2:1 ratio for 7 minutes, and let's say we're doing jumping jacks that day, you would do jumping jacks at 80 to 90% of your max effort for 1 minute,
then slow down and go at only 10-20% effort for 30 seconds (This is what 2:1 ratio means),
go back to 80-90% for 1 minute, come back down for 30 seconds, and repeat this cycle for 7 minutes.
You can do different types of cardio, jumping rope, jumping jacks, sprints around a track..On the treadmill (This is the one I do), Mix it up so you don't get bored.
As far as when & how much HITT should you do, your 5'8 176 lbs, depending on what your goals are & body fat are is how much cardio you shoudl be doing, if you are fairly lean & are trying to gain, I would keepo cardio to max 3-4 times a week (HIIT or not)
I would do AM cardio 2 times a week (Do more if you can do more) & then HITT cardio 2-3times a week in between trainning or after trainning.. Good luck !
