High-intensity interval training is proven to be one of the most efficient type of cardio training recommended by the most well-known fitness gurus. And it is not just another fad. HIIT is a combination of high-intensity exercises such as mountain climbers, jumping jacks and low-intensity activities like walking at one place or even having a rest. The best is that you do not have to train for long time to get results. Most of the routines are about 20-50 minutes long. Besides, there is no need to use any equipment since bodyweight exercises are suitable as well. Some studies have proved that a .
If you want to lose fat and not muscle, speed up your metabolism, and improve your conditioning, then you want to do high-intensity interval training. If your goal is to get or stay lean and maintain your cardiovascular health, you don’t have to grind out a single long session of grueling cardio.
Ever. That’s right… • No boring jogs. • No droning away on one of the hamster wheels in the gym. • No sacrificing hours and hours every week. In fact, if you know what you’re doing (and you will by the end of this article), you can get a lot more out of doing a lot less cardio than you think.
Case in point? Here’s a recent shot of me: on Jan 31, 2015 at 9:23am PST I dieted for about 6 weeks before this shoot to go from 9 to 7% body fat and did no more than 2 hours of cardio per week, with individual sessions never going for more than 25 to 30 minutes. Some people are shocked to hear these numbers because they’re a far cry from what most coaches and trainers prescribe.
And every day I hear from the victims of their “expert” advice, who are being ordered to suffer through 1 to 2 hours of cardio per day to get lean. Well, I’m going to be honest–if it took 7 to 14 hours of cardio plus 3 to 5 hours of weightlifting per week to get ripped, I wouldn’t even bother.
Life is too short to spend 15+ hours per week exercising for a stupid six pack. Fortunately it doesn’t take that though. It doesn’t take anywhere near that, actually. If you , you don’t need to exercise more than 4 to 6 hours per week to get as lean as you’d like.
Yup, just 3 to 5 hours of weightlifting and 1 to 2 hours of cardio per week is more than enough. So, in this article, I’m going to explain 5 reasons why high-interval intensity training is my cardio of choice and almost a bit of a “secret weapon” for getting and staying lean.
Let’s start with a simple explanation of what high-intensity interval training actually is. Would you rather listen to this article? Click the play button below! Want to listen to more stuff like this? ! Table of Contents• • • • • • • What Is and Isn’t High-Intensity Interval Training High-intensity interval training, or HIIT for short, is a method of exercising where you alternate between periods of (almost) all-out intensity and low-intensity recovery.
The idea is simple: during your high-intensity bouts, you’re pushing yourself almost as hard as you can, and during your low-intensity periods, you’re trying to catch your breath in preparation for the next sprint. Chances are you probably knew that, but it leaves you with some important questions, such as… • How “intense” do the high-intensity intervals need to be in terms of exertion and length? • How “restful” and long should the rest periods be?
• How long should the workouts be? • How frequently should you do HIIT workouts? Basically: what actually qualifies as a HIIT workout and how do you get the most out of this type of training?
Well, let’s find out. When you start looking into research on HIIT, you’ll often find that exercise intensity is discussed in terms of percentage of VO2 max. This is the maximum rate of oxygen consumption during exercise and is a major factor in determining one’s endurance during longer bouts of exercise.
What you’ll find in most studies that demonstrate the advantages of HIIT is that subjects reached between 80 and 100% of their VO2 max during the high-intensity periods of the exercise routines. This is nice to know but not very useful because VO2 max is hard to approximate while exercising.
It’s tough to know with any certainty whether you’re at, let’s say, 60 or 80% of VO2 max without being hooked up to a . A more practical way of prescribing intensity in your HIIT training is thinking with your Vmax. This is the speed where breathing becomes labored and you feel like you can’t bring in as much air as your body wants. It’s about 90% of your “all-out” effort.
The first thing to know is your goal during your high-intensity intervals is to exercise at your Vmax. That is, you need to get moving fast enough that your breathing becomes labored and you can’t quite suck in air as quickly as you want to, and you need to hold that speed for a period of time. As you can imagine, this requires a pretty significant amount of effort. Think sprinting, not jogging. Repeatedly achieving and sustaining this level of exertion is the whole point of high-intensity interval training.
If you don’t do this–if you can chat away on the phone during your “high-intensity” periods–you’re not doing HIIT. The second thing to know is the total amount of time you exercise at your Vmax . If your workout racks up just a couple minutes of Vmax exertion, it’s not going to be as effective as one that involves double that amount. This is just a matter of proper workout programming, and the factors at play are the duration and intensity of both your high- and low-intensity intervals and of the workouts as a whole.
We’ll talk more about how to create an effective HIIT routine soon, but first, let’s talk a bit more about the advantages of this style of training. HIIT Burns More Fat in Less Time If a supplement or workout or claims to be a “shortcut” for gaining muscle or losing fat, it’s likely a sham.
Well, high-intensity interval training actually delivers the goods. It’s significantly more time effective for losing fat than traditional “low-intensity steady-state” cardio (LISS).
For example, conducted by researchers at the University of Western Ontario found that people lost more fat doing 4 to 6 30-second sprints (with 4-minute rest periods) than 60 minutes of incline treadmill walking.
If you do the math here, that’s pretty impressive. 17 to 27 minutes of high-intensity interval training resulted in more fat loss than 60 minutes of traditional bodybuilder cardio. This wasn’t a one-off occurrence, either– as well.
The science is clear: if your goal is to burn as much fat in as little time as possible, then HIIT is the way to go. Although the exact mechanisms behind this advantage aren’t fully understood yet, scientists have isolated several factors. shows that HIIT… • increases your metabolic rate for up to 24 hours, • improves insulin sensitivity in the muscles, which helps your body better absorb and use the food you eat (rather than store it as fat), • increases your muscles’ ability to burn fat for energy, • elevates growth hormone levels, which aids in fat loss, • spikes catecholamine levels, which are chemicals that mobilize fat for burning, • and decreases post-exercise appetite, which helps prevent overeating.
HIIT is Better For Preserving Muscle When you’re , your number one goal after, well, losing fat, is preserving muscle. And when it comes to muscle preservation, cardio has a pretty bad rap. Some of this is justified– has shown that the longer your cardio sessions are, the more they impair strength and hypertrophy–but that doesn’t mean you have to fear cardio. There are four simple steps you can take to maximize fat loss and minimize muscle loss: 1. Use an . 2. Eat a high-protein diet. 3. Do 3 to 5 hours of resistance training per week.
4. Keep cardio to a minimum. The reasoning behind point #4 is this: As a general rule, the less cardio you do, the more muscle you’ll preserve while in a calorie deficit. You can do no cardio whatsoever and lose fat, but this will only get you so far. If you want to get really lean (sub-10% for men and sub-20% for women), there’s a point where you have to include cardio in your routine to continue losing fat.
And the leaner you want to get, the more help you’re going to need from cardio. And so the predicament: you need to use cardio to bolster your daily energy expenditure and fat loss but you also need to keep it to a minimum to best preserve muscle. How do you go about this? Many people want to be lean more than they want to preserve muscle and, unaware of any other alternative, choose the Dark Side: hours and hours of grueling cardio every week to burn both fat and muscle away.
Combine this with very-low calorie dieting, which is all too common, and you have a perfect storm of misery and muscle loss. Well, you can have the best of both worlds with high-intensity interval training. You don’t need to do more than a couple hours per week to significantly increase fat loss, with each session lasting only 20 to 30 minutes.
When I’m cutting I keep myself in about a 25% calorie deficit, I use a handful of , I lift weights about 4 to 5 hours and do 1.5 to 2 hours of HIIT per week, and here’s an example of what I’m able to achieve: Before My Fat Loss Routine After My Fat Loss Routine That “transformation” took about 11 weeks and, as you can see, I lost little-to-no muscle and very little strength (a few reps on a few different exercises).
HIIT Helps Curb Cravings The overeating is the biggest enemy of fat loss and the biggest temptations to overeat are hunger and cravings. This becomes particularly problematic as you get leaner and . Well, while the claim that low-intensity cardio stimulates the appetite and leads to greater food intake is , shows that HIIT in particular can cause changes in the brain that decrease hunger and the desire to eat and increase fullness from food eaten.
Anything that improves dietary compliance is a boon to your fat loss regimen, and HIIT does just that. How to Create the Optimal HIIT Routine Alright, let’s now talk about creating the right HIIT workout for you. There are five aspects to this that we need to consider: • The type of cardio. • The duration and intensity of the high-intensity periods. • The duration and intensity of the rest periods. • The duration of the workouts. • The frequency of the workouts.
Let’s look at each point separately. The Best Types of HIIT Cardio While you can use HIIT principles with any type of cardio, if your goal is to preserve muscle and strength, your best choices are biking, rowing, and sprinting. shows that the type of cardio you do has a significant effect on your ability to gain strength and size through weightlifting. What scientists found is the more a cardio exercise mimics the movement used in hypertrophy movements, like the squat or barbell row, for instance, the less it impairs strength and muscle growth.
In the study cited above, the subjects that bicycled in addition to the weightlifting program gained more strength and size than those that ran or walked, and they suspect this was because the cycling movement imitates the squat. Keep in mind this is a minor point of optimization. If you can’t or don’t want to bike, row, or sprint, use whatever method of cardio you enjoy most–swimming, jump roping, stairmaster, and so forth.
It’s not going to whittle your muscle away. It’s also worth noting that you want to adjust your speed in your training more than the resistance settings offered by various machines. The goal of HIIT is to go fast and hard, not slow and hard. I do my HIIT on a recumbent bike and do raise the resistance slightly for my high-intensity intervals, but only enough to give me something to pedal against. How Long and Intense Your High-Intensity Intervals Should Be As you now know, the total amount of minutes spent at Vmax is the key factor in determining the effectiveness of your HIIT workout.
Too little time at this almost-all-out level of exertion results in a “kinda-high-intensity” workout and too much can lead to exhaustion and overtraining. So let’s make sure you get both of these things right.
First, just to reiterate, the intensity target is Vmax, which is the speed where breathing becomes labored and you feel like you can’t bring in as much air as your body wants. It’s about 90% of your “all-out” effort. Don’t build up to this effort when you launch into a high-intensity interval. Give it everything you’ve got right out of the gate.
You should be breathing hard within 10 to 15 seconds. In terms of duration of high-intensity intervals, 50 to 60% of Tmax is sufficient if your goal is losing fat and improving metabolic health.
In case you don’t remember, Tmax is the amount of time you can move at your Vmax speed. So, for example, I find that I can bike at Vmax for about 3 minutes before having to stop (Tmax of 3 minutes). Therefore, my high-intensity intervals are 90 to 120 seconds long (yeah, it’s tough!). For your intervals, you can either test your Vmax (all you need is a stopwatch) or if you’re new to HIIT, start with 1-minute high-intensity periods.
If your goal is also to improve your conditioning, then you will need to make your workouts progressively tougher. The reason for this is as you get fitter, your Tmax is going to improve. And as it improves, the duration of your high-intensity intervals will need to increase if you want to continue increasing your cardiovascular capacity.
As you can imagine, these workouts can get pretty damn intense for experienced athletes. In conducted with highly trained cyclists, high-intensity intervals were 5 minutes long (and improved their performance). In contrast, conducted with endurance athletes found that 2- and 1-minute intervals weren’t enough to improve performance.
How Long and Intense Your Low-Intensity Intervals Should Be Start out with a 1:2 ratio between high- and low-intensity intervals. For example, 1 minute at high-intensity and 2 minutes at low. As you get fitter, you can work toward a 1:1 ratio. Your rest periods should also be active recovery, where you keep moving, not a standstill. have shown that active, not passive, recovery is advantageous for reaching Vmax during the high-intensity periods and eliciting the adaptive response to the exercise that we’re after.
How Long Should Your HIIT Workouts Be? The great thing about HIIT is how much you get out of relatively small amounts of it. That said, it can be quite stressful on the body, which means you don’t want to overdo it. Start your workouts with 2 to 3 minutes of low-intensity warm-up and then do 20 to 25 minutes of intervals followed by 2 to 3 minutes of warm-down and you’re done.
There’s just no need to do more than this in each workout. How Frequently Should You Do HIIT Workouts? This depends on your goals and what other types of exercise you’re doing. I’ve found that 4 to 7 total hours of exercise per week is plenty for losing fat quickly and efficiently. Optimally you will combine resistance training and HIIT, which is best for both losing fat and preserving muscle. When I’m cutting, I like to do 4 to 5 hours of weightlifting and 1.5 to 2 hours of HIIT per week.
This allows me to get as lean as I’d like without burning out and suffering the consequences of overtraining.
The Bottom Line on High-Intensity Interval Training Whether you want to lose fat or improve athletic performance or both, you want to include HIIT in your workout routine. Follow the advice in this article and you’ll reap all its benefits and avoid its only drawback, which is the potential for overtraining due to the added stress it puts on the body.
What’s your take on high-intensity interval training? Have anything else to share? Let me know in the comments below! I'm Mike and I'm the creator of and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams. If you like my articles, then you'll love my bestselling books. They'll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym.
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best dating scan 6 week to do hiit workout - 6 of the Best HIIT Workouts to Shred BodyFat (Backed By Science)
If you’re a regular reader of my blog I’m sure you’ve heard me on numerous occasions praise High Intensity Interval Training aka HIIT workouts, which have been proven to be the best for rapid fat loss. Basically, HIIT workouts are a version of cardiovascular training using alternating periods of high intensity work with maximum effort followed by lower intense periods of lower intensity work. published in Applied Physiology, Nutrition and Metabolism the researchers found HIIT workouts increased fat burning by 60% in the participants over a 3 week period.
Another huge plus for HIIT workouts is the shorter amount of time you have to spend doing the actual workout. While most people try to lose fat by jogging on the treadmill for half an hour you can be done in 20 minutes while burning a ton more fat than them too.
This is going to come with a hefty price tag as you’re going to have to work your butt off by sprinting during your HIIT workout. But if you can hang for 20 minutes than you’ll reap the full benefits of this HIIT workout routine. Best HIIT Workout For Fat Loss If you’ve ever seen the sprinters body type then you’ll know they have a very toned and athletic physique that’s also very attractive.
And they do all of their training by alternating between high-intensity sprinting and low intensity running or jogging. This is HIIT. If you’ve also ever seen a marathon runner’s body they have no muscular development leaving their body looking unattractive even though it appears to be thin. High-intensity interval training is going to be much more effective for fat loss when compared to low intensity aerobic training.
found HIIT training to be superior to endurance training for improving VO2max of healthy, young middle aged adults. And in this new participants shredded 4.3% bodyfat after 7 weeks of HIIT workouts. HIIT workouts are superior to endurance training as the former puts your body into an oxygen deficit. This basically means your body needs more oxygen to return to its normal resting state therefore you’ll be burning more calories.
Oh yeah! When your body gets in this oxygen deficit state it has to work very hard to bring it back to its normal levels burning more calories to do so. This is known as the (EPOC), but I like to refer to it as the Afterburn. Afterburn Training = Massive Fat Loss One of the biggest fat loss advantages of HIIT workouts is the Afterburn effect.
This is where your body can keep burning fat way longer after you’ve finished your workout. Just imagine yourself sitting on the couch the night after completing a HIIT workout having your fat burning engines going full force even though you’re not doing a thing. Having your metabolism elevated throughout the next day and a half is like having a side business that automatically deposits money into your checking account while you’re sleeping.
Wouldn’t that be nice! For a while the EPOC was known as the oxygen deficit, and it’s the recovery process your metabolism goes through to go back to the pre-exercise levels. With low intensity cardiovascular exercise it doesn’t take very long, but with the best HIIT workouts it can take up to a day and half. Feel the burn! As your body burns calories around the clock you can fully expect your fat to practically melt off your body.
This is the best exercise investment you can make for you body. You’ll be able to do the work for only 20 minutes earlier in the day then have your body burning fat while you lay on your bed watching TV and playing with your smartphone. The good news is you can keep doing these HIIT workouts and still get the Afterburn effect.
As long as you’re keeping the intensity high and varying your workouts your body will continue to burn calories with the EPOC as it works to bring itself back to a pre-exercise level. Just make sure you don’t end up burning yourself out as these workouts can be pretty intense on your body.
Every once in a while if I have the time I’ll go on a long run outside just to mix things up and give my body a break. But you won’t get near the same benefits of an Afterburn workout if you’re just hopping on an elliptical of a while. The intensity isn’t nearly the same as one of my best HIIT workouts below. 10 Killer HIIT Workouts Burpee Pullups A1. Burpees 3×8 A2. Pullups 3×16 A3. Jumping Jacks 3×32 Hill Sprints A1. Sprint up a big hill 3×6 Walk back down the hill A2.
Pushups 3×20 Rest 60 seconds then repeat Abs Finisher A1. Mountain Climbers 3×50 A2. Bicycle & Rotates 3×40 A3. Kick-ups 3×30 A4. Knee Grab Situps 3×20 A5. Plank-to-Pushups 3×10 Ropes + Kettlebells A1. Kettlebell Swings 3×20 A2. Jump Rope 3×100 B1. Kettlebell Goblet Squats 3×15 B2. Jump Rope 3×100 Stair Sprints A1. Sprint up stairs 5x A2. Pushups at top 5×20 Walk back down A3. Skater Plyos 5×20 A4. Planks 5×45 sec.
Medicine Ball Extreme A1. Heavy Medicine Ball Slams 4×15 A2. Medicine Ball Mountain Climbers 4×30 A3. Wall Ball Tosses 4×15 A4. Medicine Ball Russian Twists Slams 4×30 Treadmill Sprints > Burpees A1. Incline Sprint on Treadmill 5×30 sec.
A2. Burpees 5×10, 8, 8, 6, 6 Sled Pushes + Sprints Push a sled about 50 yards for this one. If you don’t have access to a sled try putting dumbbells on top of some towels on a hardwood floor. A1. Push Sled 4x A2. Sprint down and back 4x Dumbbell Shred A1. DB Alternating High Punches 4×20 A2. DB Half Jacks 4×20 A3.
DB Renegade Rows 4×20 A4. DB Swings 4×20 A5. DB Situps 4×20 Jump Around A1. Box Jumps (about knee high) 5×10 A2. Pushups 5×15 A3. Alternating Step-up Hops 5×20 A4. Cross-body Mountain Climbers 5×30 The Awesome Benefits Of HIIT Now you know the fat burning machine your body turns into with HIIT workouts there are some other awesome benefits.
The big one is you’ll (HGH) up to 450% for 24 hours to help you burn more fat, build more lean muscle and it’ll even help you look younger. Don’t worry about getting huge bulking muscles if you’re female. At most you can expect to be thinner, leaner and more physically attractive with your new toned body. Unlike traditional steady state cardio the lean muscle you have won’t go away when you’re doing HIIT workouts. Your hard earned muscle will help to burn more calories while toning and shaping your body.
One thing I really love about High Intensity Interval Training is you can do it literally anywhere. Whenever the weather is nice and want to mix things up I’ll go outside for my workout. It’s a great way to get some sunshine and enjoy your workouts instead of being stuck in a gym all the time. You’ll love how the workouts for HIIT are challenging and always different.
A lot of the time when you hop on a treadmill for a jog it can be super boring. You’ll find enjoyment out of pushing yourself with a new HIIT workout every time. The one thing about these challenging workouts is they always keep things fresh!
The Perfect HIIT Mix High Intensity Interval Training should be done around three days a week on its own or for about 10 minutes following (MRT) workouts. It will be better for fat loss if you do them afterward your weightlifting workouts. Always make sure you warm up properly for 5 to 10 min.
at a jogging pace before going full HIIT and then cool down for another 5 minutes at a very low pace. Ideally you would be doing High Intensity Interval Training out in the real world where you can fully sprint such as a high school track or hills at a park.
If you don’t have access to an open area such as jogging track you could easily use a treadmill or if you have bad knees you could use a bike. The good thing about High Intensity Interval Training is you can do it using basically any kind of cardio including swimming, jumping, basketball, stair sprints, etc. Heck you could even do a work set of sprints and then on the next work set throw in some rope slams. Or you can do burpees, kettlebell swings, box jumps or medicine ball slams.
All the different tools and exercises you can use in a HIIT workout making things fun and are literally endless. Just be sure to keep alternating them for a fun way to mix things up so things don’t become stale. When it comes to working out keeping things fresh with variety will make your workouts more enjoyable otherwise it’s easy to get bored with doing the same old routine. The more fun the workout is for you the more likely you are to do.
As long as you’re able to crank your heart rate sky high with alternating periods of intense exercise then you’re definitely doing a killer HIIT workout. Make sure after your High Intensity Interval Training workouts you also use a post-workout recovery drink such as . The last thing you want after all your hard work is to throw your results out the window because he didn’t give your body the nutrients it needs to properly recover.
6 Week HIIT Workout Plan Warm up by jogging on the treadmill for a few minutes, doing some jumping jacks or riding a bike to get loosen up your muscles and tendons while increasing your blood flow priming your body to crush the workout. Do each weeks workout 2-3 times per week preferably on non-consecutive days.
If you’re combining this workout with resistance training then make sure you do this HIIT workout after you’re done with the weights. A good rule of thumb is to find a sprinting intensity that feels like a 9/10 on your difficulty scale. Then find one that feels like a 5/10 for the lower intensity part of the HIIT workout. If you can still carry on a conversation on the sprinting part then you’re probably not going hard enough. Here’s the HIIT workout breakdown… Week 1: 20 minutes; 20 seconds ON / 40 seconds OFF Week 2: 20 minutes; 30 seconds ON / 30 seconds OFF Week 3: 20 minutes; 45 seconds ON / 30 seconds OFF Week 4: 20 minutes; 60 seconds ON / 60 seconds OFF Week 5: 20 minutes; 60 seconds ON / 45 seconds OFF Week 6: 20 minutes; 60 seconds ON / 30 seconds OFF Here I am demonstrating how to properly use the treadmill for HIIT workouts so you can burn massive amounts of fat without hurting yourself.
Wrapping Up My HIIT Workout Routine Again, make sure you take a few minutes following the workout to cool down to gradually bring your heart rate back down. I would definitely encourage doing these HIIT workouts in addition to resistance training. It’ll would probably be better if you did each HIIT workout on alternating days. Based on my research and from personal experience with my clients HIIT workouts are going to outperform long steady aerobic training every single day of the week.
When it comes to losing belly fat aerobic training just isn’t as effective. I’m not saying traditional steady state cardio isn’t going to burn fat because it will. It just turns out HIIT will work better while taking less time and being more fun. But everybody is different so in the end if you really love going on long runs and bike rides for your workouts then in the long run you’ll be better off doing just that.
In the end, either training program isn’t going to burn all the fat you want off your body if you’re not following a proven nutrition system. I personally designed to maximize fat loss along with HIIT workouts to give you the best of both worlds. You can’t out train a bad diet so it’s absolutely vital you’re watching what you put into your body.
Then mix in some of the best HIIT workouts above and you’ll turn your body into a fat burning machine. Hi, I'm Josh the author of . I'm a Certified Strength & Conditioning Specialist with a degree in Nutrition. I've spent the last 10 years in the fitness world as a personal trainer & nutrition coach.
I wanted to create a site to be able to reach people all over the world with hopes it'll bring inspiration to live a better life through nutrition and exercise. I believe we all are capable of becoming our best selves with the proper knowledge and action.
To your health! Josh, you are amazing! This is soooo awesome. It hurts like heck, but it’s so effective. I did it on the treadmill first, but the second time I was forced to use the eliptical as all the treadmills in the gym were taken (is summer coming?????).
It works there too. I think you could use this with just about anything – stepper, etc. but I do prefer the treadmill. Thank you so much for posting such great tips! • Just wondering about the part you said that it’s more effective to do 20min HIIT than 45min jogging, is this actually true?
I’m altering my workout routine to add the HIIT plan in, but I want to be sure it’s a good idea before I shorten my cardio to around 20min instead of my usual longer cardio routine. Thanks. Sam • Hi Josh, The OFF part is supposed to get your heart rate back down from 90% to around 65%, right?
If so, 30 or 45 second of jog/walk would not be enough. I always need at least 3 min to get below 70%. What should i stick to when doing HIIT? The suggested time or the heartrate? Thanks very much for help and great work! Ivan • I just have one question does that on and off time you put up include the time it takes for the treadmill to get to that max speed or slow down to the jog speed because, i find it takes like 5-8 secs so should i start countin when i hit the speed or just as soon as i type in the speed i should hold it from there • Day 1 last night.
Decided at 41, 5’6”, 178 pounds that I am tired of carrying around the spare tire. Started HITT doing 1 min on (6.0 mph) and 1 min off (4.5 mph). My diet included three eggs and ½ cup beans (breakfast), 2 plums (snack) protein and veggie lunch, apple (afternoon snack), and a protein filled dinner. Any suggestions or adjustments? I also need a good weigh training routine to mix in 3 nights a week.
My goal – 18 pounds before the end of November (or sooner). • Hi Josh, I am in my week 3 of HITT – Love it. I want to know if it is okay if I do it 5 days a week. And do I have to do any weights to lose weight? I have not yet shed any kilos but I only have to lose 14.3 lbs so I am patient.
Some say I will only start losing after week 3, fingers cross. I try and warm up for 10 mins and then 20 mins HITT. • Hi Nadine, yes it’s ok to do 5 days a week. I would just be sure to focus on your diet.
With this workout you will be burning a lot of fat but you will also be building some lean muscle which will help to tone you up.
The big key is to make sure you’re dieting as well, and for that I recommend my nutrition system. • Hi Josh, iam 5 ft 5 inches tall & weigh around 70 kgs. I get half hour in the day for workin out. I run medium speed for 4 days a week , & do 50 push ups 3 times a week.
Altough i have lost overall fat iam stuck with the last bit of fat in the belly. Since I have a soar back i dont to crunches. Will HIIT help me to burn that final bit of fat. & can i do it in this fashion sprint for 20 secs n slow down for 20 , n continue the same for half hr?
• Hi Josh, Im doing a full body workout 3x a week with weights. However there is no cardio involved, except for the warmup.
I was therefore considering implementing the HIIT Workout afterwards (outside – not on a treadmill). However i was wondering if this might be too much for the body at once?
And if I should perform the HIIT workout on the days “off” from the gym? Looking forward to your response! • This was a very informative article, great job! I have a question I have been doing a workout that goes something like this; I’ll do six 5 minute bouts of cardio, treadmill, rowing elliptical etc. and in between I do anywhere from 4 to 5 different resistance exercises.
When I am on the treadmill I start at 6mph for 1 min, then 10mph for 30 sec then back to 6.0 for 1min 15sec then 10mph for 30 sec then down to 4mph for 1min 15sec then to 10mph for 45 sec. Is this a good plan? Is this a proper way to do HIIT training?
Any information you can offer would be greatly appreciated. Thanks a lot! •
If you didn’t quite get the title of this article, today we are going to breakdown one of my favorite methods for rapid physique transformations – High Intensity Interval Training (HIIT). This training principle and workouts play a big part in the rapid fat loss seen during the . Best of all, you can benefit from less in less than 30 minutes PER WEEK! HIIT describes one of the latest and most proven methods in research, standing for High Intensity Interval Training. In the last couple of decades, research into HIIT has exploded, showing close to unbelievable benefits!
This article provides you with a brief over of what HIIT is and 6 ways to use HIIT to rapidly transform your physique! What is REAL High Intensity Interval Training?
As the name suggests, HIIT involves short sharp bursts of activity followed by longer rest periods. I must stress from the get go, these intervals must be performed at 150% intensity and will be harder than anything you’ve done before. This is one major mistake people make doing HIIT which is actually just bouts of normal high intensity exercise. When discussing it with hundreds of people, they will say they do 60 seconds or more, which is not true HIIT. To be clear, HIIT shouldn’t last more than 30 seconds, maybe 45 seconds as an absolute max.
You should literally perform those 10 – 45 seconds and be struggling to stand up and survive. When we’ve tested REAL HIIT protocols in my lab, it’s very common for people to be throwing up / sick and close to passing out on the floor. This includes ELITE athletes and bodybuilders, just from one single 10 – 30 second HIIT protocol.
So, a REAL HIIT workout would look something like 10 x 20 second sprints, with 1, 2, 3 or 4 minutes rest. Yes those numbers are correct and if performed correctly, you will see why you need to recover for at least 1 – 2 minutes. Now you know how real HIIT should be performed, let’s move onto my 6 favorite HIIT Sessions for maximal fat loss! 1. Prowler Sprints 5 x 50 Yard Sprints 120 second rest. Load 4 – 8, 45lb / 20kg plates on a prowler and perform 5 x 50 yard sprints.
For most gyms, this is normally down and back, so sprint down, flip it round and sprint straight back. No prowler? Check the Deadmill Sprints below. 2. Spin Bike Sprints 7 x 20 Second Sprints 90 second rest. These are the most famous HIIT sprints known as the “Wingate”, adapted to your general gym bike.
Set the bike on a low level, start to pedal as fast as possible then immediately crank the resistance up to high. You should last around 20 seconds (30 seconds max) before you are down to a very slow spin, at which point you stop. If your bike tracks RPM (reps or revolutions per minute), you should be aim to hit 150 RPM before dropping the resistance. 3. Hill Sprints 5 x 20 – 30 Second Sprint Rest as you walk back down the hill (around 90 seconds).
Perfect for when you can’t make it down to the gym, hit the outdoors and find a steep hill. After you’ve warmed up, perform a 20 – 30 second flat-out sprint and slowly walk back down.
Take 10-20 seconds at the bottom and repeat for 5 total sets. This could also be performed on a treadmill set at the steepest incline, just be careful to not fall off! 4. Deadmill Sprints 10 x 20 Second Sprints 40 Seconds Complete Rest. This is similar to a Hill Sprint or Prowler but performed on a static treadmill. After warming up with some fast walking and maybe 1 – 2 minutes of a slower run, stop the treadmill completely.
Similar to a Prowler, lean into the handles on the treadmill and start to drive on the treadmill belt moving it around manually.
After around 5 seconds you should be powering the treadmill manually at a fast pace, continue to sprint for around 15 – 25 seconds until exhaustion. Slowly bring the treadmill to a stop (around 5 seconds) and rest.
5. Battlerope Sprints 8 X 20 Second Slams 40 Seconds Complete Rest. Just like medicine ball slams, hold the rope separately with both hands and slam down into the floor and then drive straight back up into the air. This should be a very fast movement with around 40 slams in the 20 second interval.
Keep knees and hips bent slightly as you perform this, towards the last few intervals your speed and power will just be reduced.
6. Elliptical Spint 10x 30 seconds Rowing Sprints, 60-90 seconds off (or active recovery, e.g. very little). To perform these, set the level low (around 6-7 if you are using a ‘life fitness machine’) and use both the arms and legs to go as fast as possible. After about you 3-5 seconds when you max your speed (aim for 14.0km or over 90-100 RPM if shown) take the level up to around 12-17 (depending on strength / fitness) and push for the 30 second set.
When you finish, drop the level back down to around level 4 and go very slowly for some active recovery. Take your Fat Loss to the Next Level Simply adding in 3 x 10 minute HIIT sessions per week can provide a massive amount of benefit for your health, physique, sports performance and fat loss efforts. Best of all, you’re going to burn as many, if not more, calories than you would from doing HOURS of cardio, in just a fraction of the time. In addition, you will improve key fat-burning hormones and your mitochondria function, which is the engine within your cells (like you car’s engine) responsible for fat burning and energy use.
If you want to see how I program these HIIT workouts into the and really optimize every aspect of fat loss, from carb cycling, calorie shifting, refeeds, menstrual cycle optimization and metabolic resistance training then click .
Rudy Mawer, MSc, CISSN Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach.
Over 7 years he has helped over 500 people around the world achieve long last physique transformations. He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders.
If you would like to get in contact or work with Rudy please contact him on social media. Rudy is an Elite Sports Nutritionist & Trainer working with Hollywood Celebrities, Elite Athletes, NBA players, WWE, Gold Medalists, World Record Holders, Models, Bikini / Fitness Competitors and Pro Bodybuilders.
Rudy has spent years developing his knowledge and experience to offer an elite level service that few other professionals can compete with.
When the elite of the elite need rapid results, they come to Rudy. Copyright 2017 © Rudy Mawer Consulting LLC. The information on this website is for entertainment purposes only and should not be seen as a substitute for working with a qualified professional. You must consult with a medical / fitness professional before starting any new exercise / nutrition program.
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