I'm basically very, very out of shape. Aside from hearing from what I consider trustworthy Paleo-oriented sources that HIIT exercises often give the best results, I don't really know much about exercising in general. I weight 280 pounds, don't really have a lot of experience, body mobility and flexibility, nor do I have, or really enjoy using exercise equipment.
So, here comes my question; does anyone here know any good hassle-free HIIT weight-loss indoor exercise routine with really simple movements that someone like me could try? Youtube video links would be especially useful.
You should lift heavy weights. Luckily for you, you are a heavy weight. Body weight progression is the way to go until you are comfortable putting load on your body (this could take 6-9 months). The primal blueprint fitness program is decent.
If you want to do hiit, do it on a bike, then elliptical, than on the road (again, this is going to take some time ~9 months to a year). Your body is not ready to take the pounding of a good track workout. And start simple, no tabata or super 8 for you. After a 5 min warmup, 10s 90-95% effort, 1:00 recovery. Do that 4-8 times. When you get up to 8, start increasing from 10s to 20s to 30s. Then start decreasing the recovery from 1:00 to 20s.
Yes... walking is boring (alone) but I lost ~30 (220 to 190) only walking.
You need about 10,000 steps a day...get app for your smartphone that tracks them via the onboard accel.
If you want intensity.... stairs. You can adjust the intensity to suit by adjusting your rate of climb.
Your current exercise sounds fine...I'm not sure how exactly it would compare to an hour of walking.
Now that I've lost the fat I've wanted... I use the 7 minute workout to maintain muscle. I'm too lazy to do a long weight workout. Research the 7 minute workout and you be able to compare it to what you;re doing. There is a long research paper the fellows who compared 7 minute high intensity to a tradition workout ....check it out.
Added 6-20 I havent seen if the OP added any stats,...age, height (5' 9" or 6' 3"?
I think some of the answers & comments may not be applicable to someone who is very overwieght and out of shape. The OP says he has trouble standing for 5 minutes. Starting a low level and ramping up slowing is the safe thing.
I would take a two pronged approach. You need to add some low intensity high volume exercise to your life. Think leisurely walks on the beach, or after dinner bike ride... That's your base. You need to season that with some high intensity stuff. Start simple, 10 burpees (whichever variation you can manage) every morning.
At your level of fitness, you could easily go a year without ever having to enter a gym or touch exercise equipment, and you could still see drastic gains by becoming more mobile and getting your heart rate racing once in a while.
Well, I find just walking kind of boring; I generally would like something that gets me tired in about 2 minutes and makes my heart race as much as (safely) possible. I'm not sure if my form is right, or if there's a "correct" form for it, but what I'm currently doing is standing on the same spot, squatting down (not too much) with a 2 pound weight in each hand and bringing my arms back down to squat. I do that for about 2 minutes at a relatively fast speed before I get tired and stop for about 4-5 minutes until my heart stops racing. I do this "exercise" for about 2-3 sessions in a row occasionally. Do you think this is better or worse than walking in this case?
Although I heard about the burpee exercise before, I didn't know what it looked like (I'm not an American actually), is the one in this video ( http://www.youtube.com/watch?v=YBX0GPTJ8lE ) the correct way to do burpees? If so, I'm not sure if I can do all the movements in that just yet; leg movement is probably where I'm the least confident, I would say. I'll would like to try that when I get a bit better though. Would you happen to know a variation of it that requires simpler footwork?
Unfortunately, I can't stand up for very long; about 5 minutes or so. My heart doesn't really race much with that; I just start feeling I can't be up for a lot longer and sit down as soon as I can; taking about 1 minutes before I can do that again. Still, even if I could walk for an hour, I think I would die from the boredom, lol.
I don't really have any places with stairs I can keep going up and down available, though that + tracking app would be kind of fun to try if I lived in a 2 floor house, lol.
The main reason I started thinking about exercise, is because my weight loss slowed down a lot in the last 5 months or so (about 7-8 pounds a month), and because HIIT doesn't seem to take a lot of time. The idea of doing any kind of exercise for more than 20 minutes without a computer or something to read/watch at the same time seems really boring for me, so I'm not confident I could really commit to anything like that for the long run.
Congrats on reaching your goal! I'll check the 7 minute workout out later then. :)
The main problem is that I get tired really fast, and it's too hot where I live. Plus, I myself generate a lot of heat, so the resulting heat after any exercise session pretty much limits my exercising to when I'm back home inside my air conditioned room, or within walking distance from it. I don't really feel bad even after my custom exercise routine, but without an air conditioner around, I probably wouldn't be able to stand the heat (I'm really weak with heat from before I even gained weight). So I would say bike rides are probably out for me right now.
I know "chronic cardio" is frowned upon, but a "Couch to 5K" program is good stuff. Take it slow, repeating weeks/workouts if they're too hard, you'll progress through them eventually. Make sure you can briskly walk 30 minutes first. I consider a 5K to be a minimum level of cardio fitness, it's a 30 minute low-intensity workout.
EDIT now that I've seen your response:
Dude… you gotta do something and it may very well be boring, but not being able to stand for more than 5 minutes is not normal. Couch to 5K running doesn't seem likely for a while now. Walking even if it's boring as hell will improve your cardio fitness. Walk around the block twice, do that morning and evening. Or walk 5 minutes, then walk another 5 minutes. Or plug in some headphones and walk away from your door for 2 sounds, then back (another 2 songs). Push yourself.
Also, weight loss is primarily related to diet. If you can't exercise now, then 50 pounds from now, you will.
My most recent response to everyone else is currently waiting on a mod check. The same may happen to this one as well, but I'll try responding for now anyways.
@Matt 11, It's mostly the pressure I feel on my feet, legs, and especially on my back that really get to me; if I hold on to something for a couple of seconds every minute, I can reach around 12 minutes before I need to rest for a bit. But I agree that's definitely not normal. It actually doesn't matter if I stand still, walk slowly, or really fast, the limit is about the same. So I usually walk at normal, or fast speed. Because of that, I normally go to places by car with the air conditioner on max output, and try to avoid walking out in the sun because the heat is too much for me. So I probably can't walk around the block yet.
With all these restrictions, I guess the safest bet is to try walking around inside the house with some music on, and increase my radius of activity as I can, as well as try any of the exercises suggested here that seem feasible to me right now. I'm actually doing a lot better than before really; a while back, when I walked around, I would start breathing hard with my heart racing as soon as I went over my limit. And now, other than the heat, and pressure on my back, etc, everything else feels mostly normal.
Since my new post just now didn't seem to have any issues, I guess this one got mod checked because of too many notifications marks, which I didn't really pay attention to at the time, since that's usually the easiest way to reply individually. So I'm deleting my old post, and re-posting it without the notifications. Sorry if I caused any problems; I'm still not used to posting in forums of this type.
CDone, Ah, that could work. Too bad my room doesn't really have a lot of space, and stationary bikes are too expensive where I live. Not to mention that most of the stationary exercise gear around here seem to have a 200 lb limit anyways :-( . Would a mini stationary bike work for me?
BobK, I'm 18, 5.8 feet tall, 49 inch waist, Male. I know that's how it usually goes, but the fat loss really decreased a lot compared to before when I pretty much didn't even have to exercise, so it's a bit frustrating.
thhq, Nope, no swimming pools readily available, I'm afraid. That would probably be my favorite activity though.
paleot, That was really inspiring-- thanks for sharing the video! I'm still not sure about Yoga though; I don't really like being seen by other people when I'm exercising, and I'm not confident I could do it by myself without supervision yet. Plus, I'm usually too impatient for slowing down and/or relaxing in general, and the time commitment to learn the basics seems pretty scary, though that could be just my prejudice from lack of experience and knowledge talking.
DawnseyDoll, it could just be my prejudice speaking again but, I think I feel the same way about Pilates; I look at yoga and Pilates less like just exercises, and more like disciplines I guess. If I had more mobility and heat resistance, it would be interesting to try out a class for both to see which worked best for me, but that will probably have to wait another 70 pounds at least XD.