Just wondering what you guys like to do. I'm a huge fan of Tabata intervals on the C2 erg as well as Russian kettlebell and body weight based interval training. Fun stuff! What do you all prefer?

Here is an example of when I used HIIT - during hockey season - using a treadmill ( after a proper warm-up )

- Set the treadmill mph at 10 ( or 12 ).
- Set the incline at 10 ( or 12 ).
- Get on, straddle the deck as it is running, then jump on as it is going at the 10/10 setting ...essentially you hit the deck running " flat out ".
- Do the 10/10 run for a minute or so , or until your legs have some lactic acid feel and / or you can't go on.
- then quickly hop off.
- After you hop off the treadmill ( it is still running at 10/10 by the way ) walk around the treadmill to recover and check your pulse all the while. When your pulse rate drops to about 65% of your max +/- heart rate
- then, hop back on the treadmill for your 10/10 run for a minute interval as before.

I'd do a total of 12 or 15 of the 10/10 1 minute runs as a good workout to both burn calories and for a cardio conditioning workout.

I have one I've tried only twice now(wish it was a bit warmer in the morning, damn old man winter) based around a rugby pitch,

4 laps of a rugby pitch steady state(warm up)
2 laps sprinting on 1 of the short sides, jog the others
2 laps sprinting on both short sides, jog the long ones
2 x 4 sets of Tabata sprints, jog to the 22m line and then spring the rest,

the Interval between the sprints I try and do 1 minute of very slow pushups(only get 6 or so in)

I don't know if it's my favorite because it kicks my @ss and makes me feel pathetic compared to the 105# female instructor, but spinning classes have HIIT down!