I read about Tabata’s HIIT but found it too difficult at the beginning. Dr. Tabata used his program training Olympic athletes and the results were convincing. You go all out for 20 seconds then recover for 10 seconds. 6 series like this is the minimum to see a training effect. At 60 years of age and with arthritis I tried instead a better alternative, the 10-20-30 series to begin my HIIT: walk for 30secs, then jog for 20secs, then sprint for 10secs. This I could do! Repeat 8 times.
Very soon I found I could go further, and I was losing weight dramatically (over 2 pounds per week using the “carbohydrate addict’s diet”). Then at the end of a 10-20-30 series I added a Tabata series with success. After some days like that, I began doing more series each day.
Then I started with Tabata for 12 series then up to 12 series more of 10-20-30. After about 9 weeks and losing over 22 lbs., now I run an 8 minute mile first and add a tabata series.
Let me recommend this “10-20-30” idea to you. It is simple and effective. It only takes a few minutes, and it really works!
Tabata is my training plan.
I bike, row, and run (and lift weights). All in Tabata form (loosely).
I say loosely because at 68 y/o, I push hard but hard varies depending on how I feel.
I listen to my body.