HIIT - High Intensity Interval Training - FAQ

go outside?

it has incline, right now i'm working on getting 1 min tun, to 30 sec rest at a speed of 5.0 mph

That looks like a pretty decent HIIT program to me! You should follow the guidelines they give; a 20 minute workout is plenty, I would NOT recommend you do any more than that.

That program also has a nice progression week-by-week, so stick with that. Doing it four days a week, plus your weight lifting, is a good schedule.

I saw that their program recommends you eat at your "resting metabolic rate", here we call it your BMR, basal metabolic rate (they're the same thing). This is how many calories you need to survive if you only lay in bed all day. Because you're a growing teen, I think you probably need more calories than that.

Go here ---> Fat loss calculator to see what your BMR and TDEE is. Your TDEE is the total amount of calories you need to keep your weight the same at the activity level you're doing now. If you want to lose weight, eat about 500 calories LESS than your TDEE. This will still be more than your BMR, but as I said, you're growing, so you need more than your BMR calories to be sure you're getting healthy nutrition.

If you have questions about nutrition and weight lifting routines, be sure to search here first; then if you can't find a good answer, ask it in the correct forum!

Would doing 4 minute cycles of walking at 3.2 mph @ 10.0 incline for 3 minutes and then doing 10 mph @ 0.0 incline for 1 minute constitute as HIIT? I was thinking of doing it TR for 35-45 minutes. Then on MWF doing 7.0 - 8.0 mph running for 35-45 minutes. Does this cardio routine seem good for losing body fat? I am carb cycling as well.

Hey guys, just sharing an article that confirms that interval training works.
http://www.tmuscle.com/free_online_article_issue/issue_636?utm_source=weekly_dose&utm_medium=email&utm_campaign=tmuscle#interval-training-doesn-t-work

What do you mean when you say "exercises"? Do you mean weight lifting? HIIT counts as cardio. You can do cardio on the same day as you lift weights. You can lift weights AND do cardio every day of the week if you want, but probably shouldn't do more than 4 days of HIIT cardio.

IMO, one day a week should be "active rest". No weight lifting, no cardio, but yes fun stuff that's not as strenuous as a planned workout.

Hmm I've been interested in ''tabatas'' since I read Brink's book, where he glorifies them along with HIIT, might try something similar when I buy my jump rope.

cardio is still exercising.. your basically exercising your heart.