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[quote=Anonymous][quote=Anonymous][quote=Anonymous]I'm 16:39 - I go to Gold's and can fit in about 18 weight stations in 20 minutes, 25-rep sets, if I'm efficient and people aren't on the machines, making me wait for them.  I lift 3 days a week and that plus the cardio has me pretty defined.  So you can get a full-body routine in a short time.  I bet you could get a decent HIIT routine going in that time if you were ok with minimal resting.[/quote]

OP again. Where do you learn how to do HIIT? A personal trainer? I had one session with one recently and it was not very helpful. She had me doing weird exercises that I just wouldn't do on a day to day basis. I want simplicity! Stuff I can do at any gym with free weights or weight stations.[/quote]

Not pp but best equipment for HIIT beginners, IMO, is the treadmill. Calculate your max heart rate (not perfect but 220-age does the trick). Then aim to hit 90% of your max during the "full-out" part of your HIIT. For example, I do:

3 minutes walking at 2.5
1 minute warm up jog at 5.0
1 minute walk at 2.5
30 second sprint at 8.0-8.5
Recover at 2.5 for 60-90 seconds.
Repeat for 15-20 minutes
Cooldown for 3-5 minutes

Don't exceed 20 minutes of the sprint/recover part of your HIIT session. In fact, in the beginning, I'd say that 15 minutes is plenty. Your sprinting speed will be determined by YOUR heart rate. After your sprint, there is no time limit on how long it takes for your heart rate to recover (aim for 40-50% of max heart rate). Don't restart sprint until you have decreased your heart rate.

IMO, you need a good heart rate monitor to effectively do HIIT. Especially in the beginning. Gym equipment is unreliable and not safe to test while running. I have this one and it's great: [url]https://www.amazon.com/Polar-Heart-Monitor-Workout-Watch/dp/B00EY4DGFE/ref=sr_1_4/152-6098232-0206622?ie=UTF8&qid=1473727128&sr=8-4&keywords=polar+heart+rate+monitor[/url][/quote]

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