Improving HIIT cardio

(Brian Schröpfer) #1

Hey guys, I know this forum is mainly for the keto diet, but as the main reason for starting a keto lifestyle is fat loss, I wanted to ask a question about cardio.

When I started keto I also started utilizing the gym more. In addition to strength training 4 days a week, I have been doing HIIT cardio on the tredmill 3 times a week.

I do a 3 minute fast walk warm up, then alternate between sprinting for a minute and jogging for a minute for about 4 reps. I then end with walking until my heart rate and breathing returns to normal.

My question is, as I continue to lose weight and get in better shape, how should I improve my HIIT cardio training?

Should I try to sprint faster? Should I go for more reps? Should I decrease my rest periods to 60:30? Should I increase the speed of the jogging rests?

(Chris) #2

Sprint faster, add incline, add a weight vest.

You can also do HIIT with weights, such as barbell complexes (I love these).

(Troy Anthony) #3

Just depends, mixing it up isn’t a bad idea. If you are sprinting for a minute you aren’t sprinting, so you could try more of a tabata type workout. I like to go to a track and sprint the straights, walk the turn. After about a mile worth you are done. I’m one of the weird people who like long trail runs for fun, but if you are after body changing results, I find the shorter and more intense my workouts are the better. You could trash yourself in 8 min of intense running intervals. Real sprinting gets easy to hurt yourself, so be sure to recover properly. Sprints are no joke