How to HIIT on Cross Trainer for Fat Loss?

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Faux Real
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2010/11/07 14:59:14 (permalink)

How to HIIT on Cross Trainer for Fat Loss?

I want to lose some fat.  I'm maybe a stone or two overweight so not massive but no abs yet.

If I was to do HIIT on the cross trainer, what sort of ratios of fast and slow should I be looking at and for how long?  I am pretty unfit and have not really done HIIT before.

From reading I see HIIT on an empty stomach is a no no but what about after weights?

Would I be better off doing 45 mins SSCV after weights and doing my HIIT on non weights days or can HIIT be done after weights too? Would a protein shake between weights and HIIT help preserve muscle?

Thanks!     
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    Faux Real
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    Re:How to HIIT on Cross Trainer for Fat Loss? 2010/11/08 09:18:44 (permalink)
    Thanks.  All cardio away from weights sessions?

    This looks like the Body for Life HIIT routine:

    4 sets of 4 minutes building up to maximum speed.





    http://www.intervaltraining.net/Body_for_Life_HIIT.html




    #2
    sleezdude
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    Re:How to HIIT on Cross Trainer for Fat Loss? 2010/11/08 15:09:49 (permalink)
    everyone is different and its a case of trial n error to see what gives you the best results,  i like to do my HIIT after weight sessions at 30mins 3 times a week and i do 2 other cardio sessions for an hour at low intensity on non training days first thing on an empty stomach.
    I dont feel its that important to have protein inbetween your weights and HIIT session, just get it all done then have your protein/simple carb recovery drink afterwards.
    This is how i like to do my HIIT cardio : 2 mins medium (HR 130-150) 1 min high (HR 160+) 2 mins low (HR 115-130) and repeat. I find these 5 min blocks help the session to pass quicker and stop boredom and its not too harsh on recovery after a tough weights session.

    "a definition of insanity is doing the same thing over and over again but expecting different results"
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    Faux Real
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    Re:How to HIIT on Cross Trainer for Fat Loss? 2010/11/09 13:21:02 (permalink)
    Thanks, will give a few things a try.     
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    Jack About
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    Re:How to HIIT on Cross Trainer for Fat Loss? 2010/11/11 14:50:50 (permalink)
    ever tried Tabatas?

    http://www.tabataprotocol.com/


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    RagingBull
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    Re:How to HIIT on Cross Trainer for Fat Loss? 2011/11/27 14:26:17 (permalink)
    How did this go doing HIIT on the cross trainer ?
    I'm probably going to buy one today, and just hope they are ok with doing intervals like this (as in easy to set up or change on the fly).
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    Nail
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    Re:How to HIIT on Cross Trainer for Fat Loss? 2011/11/27 20:09:08 (permalink)
    I would do 20 secs as fast as you can and then 40 secs slow for as long as you can up to 20 mins if you are able. When you can do 20 mins like that start lowering the slow portion. IE do 20 secs fast 30 secs slow. Eventually you'll be able to do 20 secs fast 10 secs slow and thats one hell of a workout.
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    liam88
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    Re:How to HIIT on Cross Trainer for Fat Loss? 2011/11/28 07:48:51 (permalink)
    Faux Real

    Thanks.  All cardio away from weights sessions?

    This looks like the Body for Life HIIT routine:

    4 sets of 4 minutes building up to maximum speed.





    http://www.intervaltraining.net/Body_for_Life_HIIT.html


    i dont understand this table lol could you explain it please?

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    RagingBull
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    Re:How to HIIT on Cross Trainer for Fat Loss? 2011/11/29 17:00:22 (permalink)
    Yeah that table doesn't make sense to me either.
    I bought a cross trainer, built it earlier so going to give it a go now. One of the user programs is set for intervals but I don't think I can set the times myself, although there are some user presets I can set up. 
    #9
    northern35s
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    Re:How to HIIT on Cross Trainer for Fat Loss? 2012/02/12 23:05:28 (permalink)
    liam88





    http://www.intervaltraining.net/Body_for_Life_HIIT.html


    i dont understand this table lol could you explain it please?

     
    On the left of the table is the interval number in sets from 1 to 4, along the top is each minute of that interval, and below each minute is the level of intensity, with the fourth minute of each set finishing off at level 9, however in set four you'll notice one more column / minute with level 10, that is maximal effort for 1 minute to finish the session, obviously you need to warm up and cool down either side of this and reduce the effort for 1 minute between each set.
     
    HTH



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