I've just started doing HIIT since last week... (hadn't even heard of it till then!)
The way BFL teaches it is in 4 curves..... taking the stationary bike for example, (since I've just started don't laugh at the settings I use
)
I get on the bike and set it at difficulty 3, I pedal at this for 2 mins... it's really pretty easy but it gets the blood flowing
I then bump up to 4 for 1 min
Up to 5 for 1 min - starting to sweat now
Up to 6 for 1 min
Up to 7 for 1 min - really starting to have shortness of breath now
Back down to 4 for 1 min
Up to 5 for 1 min
Up to 6 for 1 min
Up to 7 for 1 min
Back down to 4 for 1 min
Up to 5 for 1 min
Up to 6 for 1 min
Up to 7 for 1 min
Back down to 4 for 1 min
Up to 5 for 1 min
Up to 6 for 1 min
Up to 7 for 1 min
Up to 8 for 1 min - really really going for it, feeling like I'm gonna throw up
Back down to 3 for 1 min cool down
And that's it.... a nice 20 min package
I've tried to do it once on a treadmill so far - my first time ever on a treadmill and I don't think I was setting the speed fast enough at the different levels for it to be pushing me hard enough.... but that will come with experience (and if I buy a heart monitor to have backup so I can compare my effort level 5 on a bike with effort level 5 on a treadmill!
)