HIIT cardio

[Euphanasia]

Can someone post there HIIT cardio routine and elaborate on how many times a week it is performed and how effective it has been thus far?

Mines currently
5 min warm up
6 min sprint ( 20 second sprint 10 second slowed pace)
5 min cool down

Been doing it for 4 times a week, combined with my nutrition i have been losing more weight per week then when i was doing moderate 45 minutes of cardio 5x a week.

 

[deltreefitness]

Total 16 minutes of cardio?? That would be rad. I do 30 min and don't mind, but saving time rocks! Tell me more.

 

[leatherface]

Well back when I did HIIT, my routine was like
2min warmup
sprint intervals of 20seconds sprint 10 seconds jog 30 second walk, and repeat that about 10 times. then cooldown.

i would actually vary that every week, but thats just an example.

 

[MsBeverlyHills]

does seem a little short. The intervals Im running (2/wk):

400m - 30 second rest - 70% intensity
800m - 60 second rest - 80% intensity
1 mile - 2 minute rest - 90% intensity

then repeat... so total 4 miles.