Concept2 Forum

Welp I've lost 45 pounds since I first joined this site thanks to 1. DIET 2. lifting 3. rowing.

I still have fat to loose before I start my first clean bulk. My goal is to get back to 180 but this time be single digit body fat .

With that I have a question. I enjoy HIIT, but there are so many diffrent types. What time intervals work best for you? 50 secons slow 10 seconds fast? 60s slow 10s fast or 8 intervals of 20s fast 10s slow?

I've been fond of variety, because it's my opinion that a fresh attitude towards a work out is more productive than sitting down on an erg and dreading the piece to come.

I'm a fan of:

-45sec on, 15 sec off on slides
-SR pyramids, 2min ON, 2min OFF, going up two ratings each interval and then back down
-Partner intervals: One person ergs, another person does jumpies/wall sits/ another activity, and then you rotate.

If you're working to lose fat, don't entirely neglect longer steady state rows in combination with HIIT training.

psucrewcronin wrote: If you're working to lose fat, don't entirely neglect longer steady state rows in combination with HIIT training.

In fact, do neglect other forms of training to some degree and focus on steady state. That's where you'll burn fat, rather than glycogen.