Comments on: High Intensity Interval Training (HIIT): Best Cardio to Burn Fat

By: Carlos

Carlos — Thu, 02 Feb 2012 03:20:35 +0000

Hi Marc,
I do hiit on my bike, boxing and sprinting, how many times will you recommend per week? 2-3, I always go max, is that ok?
Thank you.

By: Jake

Jake — Wed, 18 Jan 2012 01:00:14 +0000

Thanks Marc, I must have misunderstood and will read the article again to make sure. I thought it said you can’t, very successfully, build muscle and lose weight at the same time. I assumed i may be hitting the weights to hard. My goal is to get back to where I was 10 years ago (180 lbs and just toned, not sculptured). Started this healthy lifestyle at 208.1 pounds. I completed my first HIIT workout today. I feel better today than after any workout I’ve done the last 22 days. As of today at my official weigh in I was down another 2.3 pounds. That’s 13.3 pounds in 22 days. It’s crazy how I’ve lost that much that quick. My diet is 48-56% carbs, 20-25% fats and 18-25% protein. I’ve tracked 100 % of my diet the last 22 days and the thing I notice is I can’t keep my fruit sugars under goal and it’s hard to stay under sodium goals. I meet my protein goals though according to my doc. That’s probably more than anyone wanted to read. Anyway, at a goal of net 1850 calories a day (including calories burned during workout) I’ve yet to go over. Somedays I’m under by 400 or more. But I’m not hungry an drink at least 10 cups of water a day. I say all this because I guess I just don’t understand the how to work the weights in and not hurt the weight loss. Or if doing HIIT will tone the muscle anyway. Thanks for your advice. A buddy and I are going to buy your program this week.

By: Marc Perry

Marc Perry — Tue, 17 Jan 2012 22:27:36 +0000

@Jake – Doing weight training on the days you are not doing cardio is totally acceptable, so alternating between cardio and strength days can work well and I’ve done it successfully in the past. Not sure where you saw on this website that states otherwise. Regarding HIIT on the elliptical, it definitely is possible and i’ve done it before. I usually go for for 1-2 minutes pretty hard then rest for 1 minute. I choose longer “work” periods because the elliptical is relatively easier than running for example. It’s a smoother motion so it’s easier to maintain a pretty intense level. 5 to 10 reps/cycles sounds good to me. Regarding your weight, your losing a lot of weight fast, I would make make sure you are not losing muscle by eating enough protein (I tend to prefer 1 gram of protein per pound of lean body mass.

By: Jake

Jake — Tue, 17 Jan 2012 03:16:27 +0000

Hi Marc, Can HIIT be done on the elliptical? For example, can I start out at 5-6 MPH for a minute, hit 11-12 MPH for 30 seconds, then back to 4-5 MPH and so one for 8-10 repetitions? I also wonder if this philosophy can be used with leg training too such as with squats? Go hard and fast with little to no weight for 15-20 seconds, then slow for 45-60 seconds then repeat. I’m new to this and basically with a nutritionally good diet and 30 minutes of elliptical every other day I’ve lost 11 pounds in 20 days. The last three days I’ve gained weight but I think it’s muscle because before I read your website tonight, I’ve been doing weight training on the days I don’t do cardio. I gotta make that change now.

By: Red

Red — Tue, 10 Jan 2012 10:24:34 +0000

Hi Marc , it has been awhile! Is there any idea/recommendation of any ‘INDOOR HIIT EXERCISES’ which I can probably do at home with ease? (Or without any equipments?) , thanks alot!

By: Marc Perry

Marc Perry — Thu, 22 Dec 2011 23:20:38 +0000

@George – HIIT in stairs such as a stadium is a classic workout that is very, very intense but offers great rewards in terms of excellent cardiovascular health and improved quickness and explosiveness. I would argue running stadiums may put less stress on your joints overall because the total amount of volume will be less than running. For example, if you run a mile, that’s thousands of repetitions/strides.

By: George

George — Wed, 21 Dec 2011 23:04:06 +0000

Hey Marc, what do you say about doing HIIT in stairs such as in a stadium? would it be less compromising for the joints than running in a flat surface?

By: Wassim

Wassim — Mon, 21 Nov 2011 06:13:53 +0000

Thanks alot Abdul and Marc. I just realized today that you have answered my questions a few months ago . Never the less, thank you. I will keep that in mind for the next coming Ramadan.