Originally Posted by Rufio
Eh, I was doing intervals of fast jogging and slow jogging or fast walking basically. I don't like outright running because I has asthma when I was younger and I get a certain pain in my lungs from running. I can do it, but I just prefer not to. The closest I do to running is fast incline jogging (there's this big ass hill near my house).
Really, I'm getting pretty good results right now as far as fat loss and stamina go. I just wanted to make sure I don't need to wait an extra day in between lifting and cardio to prevent muscle loss or something like that.
A couple things;
HIIT workouts are much shorter than 45 minutes. Generally we keep them below 15-20 minutes to allow for higher work intensities. For example, I alternate my clients through a few different variations of HIIT workouts.
1: I like to alternate 60 second run / 60 second total recovery / 5-10 sets
With this option, you will need to leave the treadmill running, and just jump off to the side bars. I also use an incline with this protocol equivalent to my clients level.
If I have a high performance athlete, I may give them up to a 15% incline, as such the speed may be a slower. Where as Grandma, get a 1.0-1.5% incline.
We progress by decreasing the rest period to 30's (5second intervals) over a couple weeks, then we increase the speed 0.2-0.5mph
2: The other hiit workout I use a lot is to alternate a 40 second sprint with a 20 sec jog. I find this version much easier as the speeds a lower. Again use the incline to bring the intensity up.
If mass gain is your goal, I would try and include 1 (maybe 2) short HIIT type workouts and 1 longer "steady state" workout of up to 35 minutes at a jogging pace, or fast walk on a high incline.
The steady state workout is less taxing on recovery ability, and may in fact promote an accelerated recovery by increasing blood flow to the extremities.
d1- upper body weights, flexibility, and could include a HIIT workout a couple hours later.
d2- off of Hiit workout if you didn't do it on day 1
d3- legs weights, flexibility
d4 - off
day5 - total body weights, another longer steady state workout if you have time
Just send me a PM if you need any more help.