Hey all. Got tired of my normal SS cardio on the elliptical, and have been looking for something else to get me interested in cardio again, and lo and behold, i cam across HIIT.

I weight train 3x a week, and over the past year and a bit, have put on about 10 pounds. Unfortunately, some of its fat that is noticeable. I always work cardio into the end of my training, but it used to be 30-45 mins on an elliptical.

Im ready to try out HIIT, and after reading a lot on it, would still like some opinions on what a decent routine for a first time HIIT'er is.

Should i sprint 30, jog 30 and alternate, or sprint 60s, jog 120s, and so forth ?

Finally, when can I / should I start increasing the amount of time and intervals I do while on HIIT ?

Cheers all, thanks in advance.

It's all relative, nobody here can design an effective routine for you but yourself. That said, I have trouble seeing how you're going to sprint AS HARD AS YOU CAN for 60 seconds. I myself do a 4 minute thing, which really kicks my ass.

30 second jog
20 second sprint
30 second jog
20 second sprint
30 second walk
30 second jog
20 second sprint
30 second jog
20 second sprint
10 second walk, just to cool down

I haven't seen any reason to adjust the schedule yet, seeing as how each time I get a little better, I go a little harder. If someone is willing to comment on possible adaptations I'd be willing to listen, but I don't feel as though I've adapted to this yet.