HIIT

“A goal without a plan is just a wish”

HIIT should be intense, but it’s your pace

HIGH INTENSITY INTERVAL training (HIIT)

This type of training will have you alternating between periods of maximum effort and short recovery.  The body works harder than it does during steady-state cardio.  (This type of training has been talked about a lot recently as being highly effective both in terms of calorie/fat burning and fitness building.  It meets the goal of getting the most out of short workouts).

HIIT Programs

Like eccentric workouts you can design HIIT programs with little or no equipment and do the workouts outside.  There are plenty of examples online or work with a coach.  Here are a couple I have used (choose weights (and numbers) that match your fitness/size) –

Routine 1

  • 24 x Jump Squat
  • 24 x Push-Up
  • 24 x Suitcase Squat
    1 min rest then repeat the three exercises
    1 min rest then repeat the three exercises
  • 20 x Jumping Lunges
  • 24 x Lat Pull Downs
  • 16 x Bulgarian Squats
    1 min rest then repeat the three exercises
    1 min rest then repeat the three exercises
  • 5 x Hanging Leg Rotations
  • 30 x Mountain Climbers
    1 min rest then repeat the three exercises
    1 min rest then repeat the three exercises

Routine 2

  • 20 x Squat
  • 10 x Pull Up
  • 20 x Push Up
    1 min rest then repeat the three exercises
    1 min rest then repeat the three exercises
  • 20 x Jumping Lunges
  • 16 x Lat Pull Downs (over)
  • 16 x Lat Pull Downs (under)
  • 8 x Dips
  • 20 X Jumping Squat
    1 min rest then repeat the three exercises
    1 min rest then repeat the three exercises
  • 30 x Walking Planks
  • 30 seconds x superman hold
  • 10 x Side Stretch Plank
    1 min rest then repeat the three exercises
    1 min rest then repeat the three exercises