At present time, I do 12 sets of 20 seconds work and 20 seconds rest, alternating between push-ups and squats (2 set of squats, 1 of push-ups). When I started, a bit more than a year ago, I did 6 sets. I average 14 squats and 12 push-ups in a set. 20⁄20 is different from the Tabata protocol, which advocates 20⁄10, but I found that one too hard. I may start lowering the rest time at some point.
HIIT is amazing for me in a sense that, just like Anki, it became a habit I enjoy doing (~3 times a week) AND it led to a significant body changes (less fat, more muscle).
For the record, I have to note some confounders:
During the time I began HIIT, I also gradually changed my diet. Nothing fancy, I just lowered the amount of carbohydrates I eat by cutting down bread and pasta and stopping putting sugar in my coffee.
I don’t only do HIIT. After HIIT, which takes about 15 minutes, including stretches, I also do some core exercises (planks, bird-dogs, glut-bridges, leg-raises etc.). Those take another 20-30 minutes. The advantage of the whole thing is that I can do it in my room, no hassle of going to the gym required.
To conclude, I can’t say that I recommend this workout for some deep reasons. I just found something that worked for me. You are free to try.
At present time, I do 12 sets of 20 seconds work and 20 seconds rest, alternating between push-ups and squats (2 set of squats, 1 of push-ups). When I started, a bit more than a year ago, I did 6 sets. I average 14 squats and 12 push-ups in a set. 20⁄20 is different from the Tabata protocol, which advocates 20⁄10, but I found that one too hard. I may start lowering the rest time at some point.
HIIT is amazing for me in a sense that, just like Anki, it became a habit I enjoy doing (~3 times a week) AND it led to a significant body changes (less fat, more muscle).
For the record, I have to note some confounders:
During the time I began HIIT, I also gradually changed my diet. Nothing fancy, I just lowered the amount of carbohydrates I eat by cutting down bread and pasta and stopping putting sugar in my coffee.
I don’t only do HIIT. After HIIT, which takes about 15 minutes, including stretches, I also do some core exercises (planks, bird-dogs, glut-bridges, leg-raises etc.). Those take another 20-30 minutes. The advantage of the whole thing is that I can do it in my room, no hassle of going to the gym required.
To conclude, I can’t say that I recommend this workout for some deep reasons. I just found something that worked for me. You are free to try.
That’s great, thanks for the info!