I’ve been incorporating some HIIT style rapid sprints into my daily cycling and brisk (Nordic) walking but wanted something that gave me more of a total body workout and particularly that worked more on my core muscles so discovered the rowing machine at the gym. After some practice I have hit on a 10 minute routine that works nicely for me combining some FAST HIIT and Tabata principles that I can easily slot into my busy day (I use the gym at the University I work at so it’s easy to visit after work or during lunch break). I do this 3 times a week now.

2 minute warm up building up gradually to a steady pace at around 650 calories/hour

1 minute sprint aiming to push as hard as possible – I try to keep this over 850 cal/hr and can achieve 950 for short bursts

1 minute steady pace (around 600-650)

1 minute sprint

1 minute steady pace

1 minute sprint

Last 3 minutes I wind down alternating 20 second sprints and 10 second rests (at moderate pace), with a final gradual slow down at the end

Overall I find I’m covering around 2,500 metres at medium resistance (which I will gradually increase)

Sounds good! I fully subscribe to the concept of HIIT and believe it is a very valuable addition to the Fast800 diet! 🙂

I am in week six of the BSD and I really haven’t exercised at all, not even walking, less than I was doing before BSD. I know how important it is. I just don’t have a lot of energy. Some people say they have more energy, sleep better etc on this diet but not me so far. I think from past experience that my body doesn’t like low-carb much. But it’s the only way I can lose weight so I am sticking to it. At least I haven’t got depressed this time. I tried a ketostix and I was def in ketosis, very dark maroon result. Which actually means I’m creating a lot of waste while burning fat, that is what ketostix measure. I should push myself and do more walking, but I just can’t imagine doing anything strenuous like HIIT.

I’ve really only upped my walking but going to add this into my weekly plan. Thanks for posting. i have been wanting to incorporate some HIT workouts. Have to wait until I get back home (concept 2 rower in garage) as away helping family with imminent arrival of a new grandchild.