Vegan Bodybuilding & Fitness

So... I know HIIT can be used with any type of cardio. My question is, what type of HIIT worked / works best for you ?
Jogging then sprinting ?
Jump roping slow then fast ?

I'm going to be starting some HIIT tonight and I need some ideas.

I've done a few different kinds and my favourites are probably:

- Jump rope 30 seconds high intensity (with crossovers, doubles, high knees etc. if you're feeling bold) and then stop for 30 seconds. Continue for 10-15 minutes or longer if you can. I find that just continuous jumping is already pretty medium in intensity so that's why I suggest a complete stop for 30 seconds so you can really go hard in your 30 seconds on.

- 30 minutes on the treadmill. 10 degree (or more) incline. 1 minute at 2 mph, 30 seconds at 6mph.

- Sprints: 20-30 minutes on the treadmill. 1:30 @ 2mph then 0:30 @ max mph (12mph for the machines we have here - wish they could go faster!). Or, if you have access to a track just run 200m sprints every 2 minutes for 10 or more reps.

- Tabata sprints: if I have 5 minutes at the end of a workout then these are a killer. Crank the treadmill up to 12mph or so, jump on for 20 seconds and off for 10 for 8 reps. This will take you exactly 4 minutes. Be ready for your heart rate to be off the charts though. If the speed is too much initially, start slower and then next time you do them crank it up a notch.

Basically, if you're giving it your all in the high intensity periods then anything will work!

You could also do squat thrusts, burpees, squat jumps, punching a bag, kicking a bag, some basic parts of weightlifting moves, kettlebell swinging, side leg raises as fast as possible. You could do several different movements in a circuit. And do a few circuits with rests (or reduced movement) between exercises and circuits.

I have an elliptical at home and do one minute of all out at a cranked up setting, then I lower it down for two minutes -- for 30 min. A few times over the 30 minutes I go a couple more settings than I'm used to and try and power through. I like doing it on a machine where I have a timer, speed, setting, etc. and can get that positive feedback of beating my prior workouts.

I'm intrigued and late on the boat for this one. Any of you have links or info on HIIT for me to check out. Googling now....

-Dylan

http://www.simplyshredded.com/fit-with- ... ardio.html

I like the picture comparison halfway down between the marathon runner and the sprinter.

Jumping rope for 10 minuts definitely