Hiit when you have cfs/me?

[Iamaslummymummy]

I've got moderate cfs so not bedbound but am restricted in the account of activity I can do before complete exhaustion. I've also got an upper limb condition which stops me doing anything like press ups, kettle bells etc. I'm doing the 5:2 but I want to tone at the same time. Has anyone got any experience with this? I'm thinking of maybe trying 20 seconds bursts on the outdoor cross trainer in the park....

Many proven HIIT routines, but these might suit you

From Dr Mosely's Fast Fitness Book:

Each routine is a full HIIT session, short and intense like Tabata, so no more than one per day or 3 total per week.

1. 20 sec intervals, any of these: running, stair-running, stationary bike, cross-trainer, swimming, rowing machine.

.Warmup for 1-4 mins, until you feel ready
.20 sec burst as hard as you can, at a level where you can't do another 2 secs.
.about 2 min gentle exercise to recover
.another 20 sec burst at max intensity.
.final recovery period of at least 2 mins

2. As above, but with 5x 60 sec intervals at 90% capacity, with 90 sec recovery periods in between.

3. FatBurner - Only practical on a stationary bike:
   . Set resistance very high, so you can just pedal
   . Brief warmup 1-4 mins
   . Repeated intervals of 8 secs max speed, with 12 secs low speed recovery
   . Start by doing the intervals for at most a total of 5 mins (even 1 min) but build up the time. Very fit folk can eventually do say 15 mins
   . Brief cooldown 1 min

Also, can you do bodyweight squats and lunges, to build up your lower body strength ?

Many thanks

Will have a look at that