I have started doing HIIT in the morning along with my weights routine. I'm hoping to spare some hard earned muscle mass whilst using the HIIT to burn some BF. I have been doing it on empty stomach so that glycogen levels are low. I have previously done a lot of more low-mid intensity stuff (even low-mid intervals) and never had much results from it. So i have now shelved this sort of wimpy cardio for ever and i'm ready to sweat!

So.... HIIT experts i have 2 questions:

1/ Should i prioritise it and do it before my weights so i'm fresh and can run hard. Some say after weights is better for low BS levels, some say before if the priority is fat loss..... I'm confused. So i have been doing a bit before x 20 mins and a bit after x 20mins.

2/ Whats a good interval routine? I have been doing :

5min warm up
1min 90%
1min 60%
1min 90%
1min 60%
1min 90%
1min 60%
etc

or should my intervals be longer?
Any other tips would be much appreciated. I wanna use this and a slight calorie restricted diet (BB friendly one of course) to drop about 3% BF over next 3 months. High-protein, creatine and glutamine etc all in order of course.

Many thanks

James

as you already have a low BF HIIT will be better for you

Id consider something like 40-60 seconds max then 120 seconds walking - and do around 10 cycles of them on a trreadmil or outside for example

In terms of when - probably better doing it post workout.

kp1512 wrote:as you already have a low BF HIIT will be better for you

Id consider something like 40-60 seconds max then 120 seconds walking - and do around 10 cycles of them on a trreadmil or outside for example

In terms of when - probably better doing it post workout.

I agree. Although, if non weight days are a possibility then this might get you an even better return. I prefer 15 secs max, 45 secs easy.

cleaver wrote:

kp1512 wrote:as you already have a low BF HIIT will be better for you

Id consider something like 40-60 seconds max then 120 seconds walking - and do around 10 cycles of them on a trreadmil or outside for example

In terms of when - probably better doing it post workout.

I agree. Although, if non weight days are a possibility then this might get you an even better return. I prefer 15 secs max, 45 secs easy.

yeh defo - non weight days would be good also - try and hit it two on weight days and one on non-weight - anything more than 3 per week on HIIT and youll start hitting performance in weights I reckon.

imo cardio/HIIT etc should always be done after lifting weights when the two are performed in the same session.

cheers guys!