HIIT

Training

Everything You Need to Know
about HIIT Training, Why It
Works and How to Implement It
Table of Contents
Introduction
What is HIIT training?
How does it work?
What are the benefits?
Form over everything
Application
Body weight- dynamic moves
How often?
Conclusion
Introduction

The number one killer disease in America right now is obesity. This is
closely followed by cardiovascular diseases and diabetes. Unfortunately,
obesity is one of the leading causes of both cardiovascular diseases and
diabetes. Thus, when you are affected by obesity, there are high risks of
you getting cardiovascular diseases and diabetes. Fortunately, keeping
obesity at bay means that you can significantly cut down on the likelihood
of you contracting both cardiovascular diseases and diabetes.
One of the most effective ways to keep obesity at bay is through fitness
workouts. To have double effect, the workouts should also target your
heart. Raising your rest metabolic heart rate has been proven to increase
rate of fat burning several hours after training. High Intensity Interval
Training (HIIT) is one of the best workouts that boost your fat burning
endeavor while helping you keep your heart healthy.
This book provides you with relevant information about HIIT - what it is,
how it works, its benefits and how to apply it, plus much more.
Keep reading.

Thank you.
Check Out My Other Books

Below you’ll find some of my other popular books that are popular on Amazon and Kindle as well.
Simply click on the links below to check them out. Alternatively, you can visit my author page on
Amazon to see other work done by me.

Quick Paleo Meal Prep

Paleo For Athletes

CrossFit For Beginners

CrossFit And Paleo

Detoxing: For Optimum Health and Diet

HIIT Training: FREE TEMPLATE

Diabetes Cure And The Paleo Diet

Also if you’re interested in improving your mental edge and performance, please check out the best
seller from the “ Entrepreneurial Game-Changer ” series.

Mindset:How To Get The Most Out Of Yourself By Altering Your Mindset A Few Degrees

If the links do not work, for whatever reason, you can simply search for these titles on the Amazon
website to find them.
What is HIIT training?

High-Intensity Interval Training (HIIT) is a workout technique that
comprises of periods of quick intense outbursts of anaerobic exercises
interspersed with periods of low less-intense aerobic exercises or even
complete rest.
HIIT training has been devised with the following key primary objectives;
● To burn fat fast
● To optimize on the heart function
● To minimize on workout time while optimizing on outcome
● To be practically done anywhere, anytime

The rationale behind HIIT training;
● A persistently restful heart rate is dangerous to your

cardiovascular health. Your heart needs to race to its peak at least

once a day for it to be in good pumping form. HIIT workouts helps
to push the heart to a fast-paced pumping which helps to re-
invigorate the entire cardiovascular system.
● Increased metabolism during high pace rate helps to burn fat fast.

Studies have proven that during HIIT workouts, more adipose tissues
are burned. Adipose tissues are the fatty tissues that store fat.
To keep cardiovascular ailments at bay there is need to avoid fat buildup
and accumulation in the cardiovascular vessels such as arteries by burning
fat around these areas through increased rest metabolic heart rate. HIIT
helps you achieve this.
 ● Like What You ’ ve Read So Far?

● Click On The Image Below And Receive Your

FREE Gift of “ The Top 5 Hacks Using Your Garage Gym

Setup To Gain Strength And Mass With Limited Space And
Time ” !
●

● Join the blog and get a constant flow of fitness

building information customized just for you!
How does it work?

Carrying out regular fitness workouts accompanied by appropriate diet
regimen has proven to be one of the most effective ways of burning fat.
However, not all fitness workouts result into the same fat-burning
effectiveness.
Studies have found out that HIIT works to boost faster fat burning in the
following ways;
1. HIIT increases resting metabolic rate for up to 24 hours after
workouts - after HIIT workouts, your body experiences
heightened levels of resting metabolic heart rate.

This increased resting metabolic heart rate after workouts triggers
what is popularly referred to as Excess Post-Exercise Oxygen
Consumption (EPOC). EPOC is the amount of oxygen needed to
restore body function to its normal, resting level of metabolic
function (also known as homeostasis). EPOC is also known as
oxygen debt since, during this process, the body seeks to recover
oxygen expended during the heightened activity of HIIT workouts.

Metabolism refers to how your body converts your consumed
nutrients into Adenosine Triphosphate (ATP). ATP is the fuel your
body uses for its muscular function. ATP is highly consumed during
your HIIT workouts.
ATP is consumed in either two ways;
● with oxygen utilizing the aerobic pathways

● without oxygen thus relying on anaerobic pathways

Since HIIT workouts are anaerobically intensive, your body mostly
relies on stored ATP using anaerobic pathways. Thus, after HIIT
workouts, there is huge demand for oxygen to replenish oxygen
 deficit thus triggering EPOC after workouts.
EPOC is used for the following key functions;
● production of new ATP to replenish the one used from

reserve during anaerobic pathways

● resynthesis of muscle glycogen from lactate

● restore depleted oxygen levels in the blood including

venous blood, myoglobin and skeletal muscle blood

● blend with protein to repair damaged and worn out muscle

tissue during HIIT workout.

● bring down body temperature to restive levels

The following are important facts that you need to know about
EPOC
● Your body expends about 5 calories of energy to consume 1

liter of oxygen. A calorie is the amount required to heat 1 liter

of water 1 degree centigrade. Thus, the higher the amount of
oxygen consumed, the higher the calories are burned. Hence
the higher the EPOC, the more you will burn calories (fat).
● EPOC is directly proportional to the intensity of your

training rather than the duration. High intensity of training

consumes more ATP through anaerobic pathways than through
aerobic pathways. Thus, oxygen deficit (EPOC) will be higher
after High intensity workouts than would be after low intensity
(aerobic) workouts.
● HIIT workouts optimize EPOC effect than running at a

steady speed.

2. HIIT contributes to improved insulin sensitivity in the muscles -
Insulin is responsible for breaking down sugar in the body into
energy. Higher insulin sensitivity means that the insulin
becomes more efficient in conversion of sugar into energy and
getting rid of excessive sugar in the bloodstream rather than
storing it as fat
3. HIIT causes higher levels of oxidation in the muscles -
oxidation is important chemical activity that necessitates
transformation of calories in the muscles into energy. The
higher the oxidation level the more calories in the muscles are
converted into energy and thus the higher the capacity of your
muscles to perform work.
4. HIIT results into heightened spikes in growth hormone levels.
These growth hormones help to induce fat loss. Growth
hormone (HGH) is responsible for muscle growth and repair. A
higher muscle mass requires higher levels of energy to keep
and work.
5. HIIT increases the production of catecholamine. Catecholamine
refers to a set of chemicals responsible for fat mobilization.
What are the benefits?

HIIT training has gained unprecedented popularity due to its many great
benefits. The benefits of HIIT training are many and varied. The following
are just but a few of these benefits;
● Increased resting metabolic heart rate
● Boosted insulin sensitivity
● higher levels of oxidation
● increased growth hormones

Increased resting metabolic heart rate

Resting metabolic heart rate is that heart rate when you are completely at
rest. Recent studies have established direct correlation between increased
heart rate and higher metabolism. In simple energy terms, metabolism is
the amount of calories a body burns in carrying out various activities in
the body.
There are mainly two ways by which body metabolism can be increased -
increasing the body’s muscle mass and increasing the heart rate.
Increasing the body muscle mass increases metabolism in the sense that
higher body muscles burns more calories. However, increasing muscle
mass is a long-term endeavor. Thus, the easiest way to lose weight (burn
more calories) is through increased resting metabolic heart rate.
The greatest advantage of HIIT workout is that it increases both resting
metabolic heart rate and EPOC. This is because anaerobic workouts
during high-intensity periods boost EPOC while aerobic exercises during
low-intensity interval increase resting metabolic heart rate. The double
effect contributes to higher magnitude of calorie burning.
To get maximum impact out of the resting metabolic heart rate, it is
important to understand the various variables responsible for it. The
following are the key variables you need to keep in mind;
● Exercises - exercises boosts resting metabolic heart rate. Studies

have shown the more intense the exercises the higher and long-
 lasting will be the resting metabolic heart rate. In this regard, HIIT
workouts have been proven to be the most effective workouts in as
far as boosting resting metabolic heart rate.
● Diet - sudden reduction in calorie intake such as fasting and

starving can severely reduce resting metabolic heart rate by almost

thirty percent. Also low-fat weight loss diets can reduce resting
metabolic heart rate by about twenty percent.
● Body-fat ratio – Those with higher body-fat ratio have a lower

resting metabolic heart rate.

● Weight – The more heavy a person is the higher is the resting

metabolic heart rate.

● Height – Generally, taller people have more lean body mass and

more surface area. This means they have higher resting metabolic
heart rate than their shorter counterparts
● Gender – Men generally have higher muscle mass and lower

body-fat ratio. This means that they have higher resting metabolic
heart rate compared to their female counterparts
● Age – Resting metabolic heart rate decreases with age

● Genetics – some genetic factors predisposes someone to lower or

higher resting metabolic rate

● Glands – Thyroxin is an important hormone in as far as resting

metabolic heart rate is concerned. Thyroxin is produced by thyroid

gland. Thyroxin controls resting metabolic heart rate. Thus, the
higher the amount of thyroxin produced in the body, the higher the
resting metabolic heart rate. Adrenalin is also another hormone that
increases resting heart metabolic rate but to a lesser extend as
compared to thyroxin.
● Body temperature – An increase in body temperature triggers an

increase in resting metabolic heart rate.

● External temperature – exposure to cold weather can increase

resting metabolic heart rate as the body works hard to generate more
heat.
● Physical activity – the higher the physical activity such as HIIT,

the higher is the resting metabolic heart rate.

Boosted Insulin sensitivity
Insulin plays a very important role in the conversion of sugar into energy.
Higher insulin sensitivity means insulin becomes effective in this
breakdown. Insulin sensitivity becomes important in ensuring that blood
sugar level is regulated. High blood sugar level is just as dangerous as
low blood sugar level. Excessive insulin released into the bloodstream due
to impaired insulin sensitivity can result into blockage of fat from being
converted into energy. On the other hand, low insulin can result into over-
utilization of energy from the tissues which may result into depletion of
fat followed by conversion of soft tissues into energy - a dangerous
scenario.
Boosted insulin sensitivity ensures that there a balance between utilization
of the two key sources of energy - glucose in the blood and stored glucose
in the cells (fat). This results into fat being burned thus weight loss as
opposed to fat being inadvertently blocked from burning process.
Higher levels of oxidation
Oxidation has to occur for fat in the body to be converted into energy. Fat
releases more energy that glucose per every atom. Fat is stored as
triglycerides in fat cells. During HIIT workouts, these triglycerides are
metabolized into fatty acids. The fatty acids are then oxidized to release
energy.
During your normal activity, the body breaks down glucose in the
bloodstream into energy since your body doesn’t require much energy.
This leaves your energy reserves in the form of fat unutilized. When you
consume more carbohydrates, the excessive glucose in the bloodstream is
converted and stored as fat, thus, increasing fat accumulation in the body.
The best way to move past the available quick energy in form of glucose
and exploit the stored energy in the fat cells is to take up vigorously
intensive activity such as HIIT training. HIIT workouts have the advantage
of boosting your EPOC thus ensuring that oxidation of the fatty acid
continues even after the intensive training thus enabling your body to
consume more fat as opposed to glucose. This in turn helps you to lose
weight as the fat continues to burn out.
Increased growth hormone
Growth hormone is responsible for the formation and growth of muscle
tissues in addition other tissues and bones. Muscles require both oxygen
and energy to effectively function. That is why those with higher muscle
mass consume more energy than those with lower muscle mass. The more
you build your muscle mass the higher is your capacity to burn fat.
Studies have found out high intensity workouts such as HIIT triggers the
release of growth hormone as opposed to low intensity workouts.

Other benefits of HIIT;
● It saves time thus can easily be done by busy people
● It is very effective in burning out abdominal fat
● It triggers onset of powerful anti-ageing hormones
● It boosts your body’s endurance faster
● It suppresses appetite
● It helps in weight loss without resulting into muscle loss
● It reduces risk of stroke, heart disease and diabetes
Form over everything

Like any other exercises, it is important to take precaution to avoid body
injuries while carrying out HIIT workouts. Due to the intensity of HIIT
workouts, it is even more important to take necessary precautions since the
higher the intensity of training the higher the likelihood of injury and its
severity.
Most of the injuries sustained due to HIIT workouts are as a result of lack
of proper body form prior to undertaking them.
To ensure proper body form prior to HIIT;
● Ensure that the environment you wish to train in is conducive.

● Ensure that you have the right attire and workout kit

● Ensure that you have no known injury. If you have an injury,

make sure that you have been okayed by your physician to undertake
HIIT training
● Organize your training in phases such that the intensity and its

during goes up gradually over time

● make sure that you have warm-up and stretch-up session prior to

undertaking HIIT workouts

The importance of warm-up session;
Warm-up session is that session you undertake prior to starting of
intensive activity. Warm-up serves to;
● prepare your mind for the workouts you are about to take

● increase your blood circulation in the tendons, ligaments and

muscles. This makes them more flexible thus reducing the chances
of injury

The importance of stretch-up session;
There is a difference between warm-up and stretch-up. While warm up
sessions endeavor to increase the heart rate and body temperature, the
stretch-up sessions endeavor to prepare the muscles for the intense activity
about to be carried out.
Stretch-up exercises serve to;
● expand the muscles thus making them flexible enough for the

work at hand
● prevent injuries necessitated by muscle pool, hamstring strains

It is important to do warm-up prior to stretching. Warm-up will enable
muscles to be flexible enough to withstand stretching. Otherwise, chances
of injury are highly likely.
Application

HIIT training is characterized by high intensity anaerobic intervals

interspersed with low-intensity aerobic intervals and rests.
There are two types of rests to be undertaken during HIIT workout, each
with its own unique purpose.
Long rests between high-intensity intervals – these are
specifically purposed to help your body recover enough to
build the required speed during the high-intensity interval.
Short rests between high-intensity intervals – these are
specifically purposed to just allow you enough time to recover
your breathe and get back as quickly as possible to the high-
intensity interval such that the fat-burning anaerobic session gets
lengthened.

Preparation – the warm-ups
As we have seen before, it is important to have warm-up prior to taking up
intense activity such as HIIT.
Pre-HIIT warm-ups
Some of the best warm up exercises prior to HIIT workouts are;
Option 1:
12 straight leg kicks (hold on to a chair if you can’t balance
quite yet)
12 crab walks
12 side to side twists
12bear walks
45 jumping jacks. Alternatively, 45 jumps with a jumping rock

Option 2:
Jump Over
 Prisoner Squat Jumps or Jumping Jacks
Scissors – 3 reps
Heel Kick – 4 reps; plus Step Back – 4 reps
Knee Touch - 4 reps; plus Bum Kick – 4 reps

You can choose either of the two warm-up session to start with as a
precursor to your HIIT workout sessions.

HIIT sessions
HIIT sessions vary depending on whether you are a newbie, intermediate
or advanced trainer. It is important if you are starting off HIIT for the first
time to start off as a beginner. Then you advance slowly to the
intermediate before going full-blown into the advanced level. This gradual
shift will enable you to prepare your body for the required adjustment,
avoid injuries and burnouts.
Start the session!
Starting the HIIT sessions vary depending on whether you are a beginner,
an intermediate or advanced trainer. If you’ve never done HIIT sessions
before, then, start off as a beginner. If you are simply a few weeks into
HIIT sessions, then you are an intermediate. Those who have persistently
carried out HIIT workout sessions for several months can be considered
as advanced trainers.

HIIT Sessions for newbie trainers
If you are a beginner in HIIT workouts, it is important to consider the
following tips before starting;
● Hydrate yourself before starting - It is easy to get thirsty during

your intense workouts. However, it is not recommended to drink

water during your intense workout session. This increases the
chances of stomach cramps. Thus, it is advisable to drink water some
 30 minutes prior to starting your workouts. Five to ten ounces of an
electrolyte-rich sports drink is ideal
● Start off at your pace - when you are beginner it is important

that you start. But, don’t start on a full-scale war. Begin at a level that
your body can easily adapt. This will save you from injuries, muscle
worn-outs and chronic fatigue.
● Focus more on your form rather than the number of reps -

HIIT workout is more about quality rather than quantity.

● Keep on improving gradually - No matter where you start, you

need to keep on improving. You can gradually increase your

workout intensity and duration while gradually reducing your rest
time. But, your rest time should not go below 30 seconds as a
beginner.
● Rest is a must - Resting is important in keeping your heart rate

down so that you can embark on the next workout session.

The following are some of the sessions you can do;

Option 1
Move Work Session Rest Session
Jumping Jack 1 Minute 1 Minute
Sprint 1 Minute 1 Minute
Squat 1 Minute 1 Minute
Cross Jack 1 Minute 1 Minute
The Mummy 1 Minute 1 Minute
Sprinter Sit-Up 1 Minute 1 Minute
Push-Up 1 Minute 1 Minute
Pike 1 Minute 1 Minute
Total Time 8 Minutes 8 Minutes
Option 2


Move Work Session Rest Session

Jab, Cross, Front 20 Seconds 30 Seconds
(Right Side)
Jab, Cross, Front (Left 20 Seconds 30 Seconds
Side)
Jumping Jacks 20 Seconds 30 Seconds
Sumo Squats 20 Seconds 30 Seconds
Time per Rep 80 Seconds 120 Seconds
Total Reps 3 3
Total Time 4 Minutes 6 Minutes

As a beginner, you can choose either of the options to start with or

alternate them every other day you choose to do HIIT workout. These are
just but a few of the many kinds of HIIT workouts that you can do as a
beginner.
HIIT Session for Intermediate trainers
Take same moves just as for the beginner except that you shorten the rest
period.
Option 1

Move Work Session Rest Session

Jumping Jack 1 Minute 30 Seconds
Sprint 1 Minute 30 Seconds
Squat 1 Minute 30 Seconds
Cross Jack 1 Minute 30 Seconds
The Mummy 1 Minute 30 Seconds
Sprinter Sit-Up 1 Minute 30 Seconds
Push-Up 1 Minute 30 Seconds
Pike 1 Minute 30 Seconds
Total Time 8 Minutes 4 Minutes

Option 2
Move Work Session Rest Session

Push-Ups 45 Seconds 15 Seconds

Squats 45 Seconds 15 Seconds

Side Lounges 45 Seconds 15 Seconds

Butt Kicks 45 Seconds 15 Seconds

Tricep Dips 45 Seconds 15 Seconds

Time per Rep 225 Seconds 75 Seconds

Total Reps 3 3

Total Time 11.25 Minutes 3.75 Minutes

Recovery time per round = 1 minute

Total Recovery time = 1 x 3 = 3 Minutes
Overall HIIT Workout time = 11.25+3.75+3 = 18 Minutes.



HIIT Sessions for advanced trainers

Take same moves just as for the intermediate trainers except the rest
period is much shorter.
Option 1
Move Work Session Rest Session
Jumping Jack 1 Minute 15 Seconds
Sprint 1 Minute 15 Seconds
Squat 1 Minute 15 Seconds
Cross Jack 1 Minute 15 Seconds
The Mummy 1 Minute 15 Seconds
Sprinter Sit-Up 1 Minute 15 Seconds
Push-Up 1 Minute 15 Seconds
Pike 1 Minute 15 Seconds
Total Time 8 Minutes 2 Minutes



Option 2

Move Work Session Rest Session

Push-Ups 45 Seconds 15 Seconds

Squats 45 Seconds 15 Seconds

Side Lounges 45 Seconds 15 Seconds

Butt Kicks 45 Seconds 15 Seconds

Tricep Dips 45 Seconds 15 Seconds

Sit-ups 45 Seconds 15 Seconds

Jumping Jacks 45 Seconds 15 Seconds

Time per Rep 315 Seconds 105 Seconds

Total Reps 3 3

Total Time 15.75 Minutes 5.25 Minutes

Recovery time per round = 1 minute

Total Recovery time = 1 x 3 = 3 Minutes
Overall HIIT Workout time = 15.75+5.25+3 = 24 Minutes.

Body weight- dynamic moves

Body weight-dynamic moves are those natural moves that are designed to
optimize on your metabolism, boost your rest metabolic heart rate and
burn fat faster.
To start off on body weight dynamic moves, the following are some of its
important components that you need to incorporate;
1) Dynamic warm-ups

2) Explosive push-ups

3) Weighted compound moves

Dynamic warm ups
Dynamic warm ups are those kinds of warm-ups consisting of a series of
movements designed to activate the nervous system, heighten body
temperature, widens range of motion and correct limitations. They are
good to undertake prior to engaging in high intensity body weight-
dynamic moves.
Some of the popular dynamic warm-ups include;
1. Jumping Jack
Reps: 10
Instructions;
1. Stand up straight positioning your hands at your sides and
your feet together.
2. Raise your arms over your head while jumping up to
spread your feet stride. Reverse the process as fast as
possible. Pull your toes up to lock your ankles and then
bounce on your feet’s balls.


2. Gate Swing
 Reps: 10
Instructions;
1. Position your feet hip-width apart as you stand up straight
ensuring that your hands are at your sides.
2. Position your back straight up and then push to extend
your hips back to squat. While pointing your toes
outwards, lightly press your palms against the inner parts
of your thighs. Hop back to the start position.

3. Seal Jack
Reps: 10
Instructions;
1. Extend your arms in front at chest height while you stand
upright with your feet together.
2. Position your arms to spread out to the sides as
simultaneously jump up to spread your feet wide. Reverse
this movement quickly without a pause. Lock your ankles
as you land on your feet’s balls.

4. Side Lunges
Reps: 10
Instructions;
1. Take an athletic standing posture, keeping your hips and knees
slightly bent, your feet shoulder-width astride, and your chest
and head up.
2. While low, take a gradual, lateral step to the right. Ensure your
toes are pointed forward and remain low. Extend the left knee,
pushing your weight to the right, flexing the hip knee and knee
into a side lunge.
3. Pause for a while at the bottom of the motion. Then, extend
through the working leg into the standing position thus moving
into a lunge to the opposite direction.
5. Pogo Hop
Reps: 20
Instructions;
1. Ready yourself in an athletic position while placing your
arms bent around 90 degrees ensuring that your feet are at
hip-width astride and your upper body straight up.
2. Position your body upright and jump up repeatedly, letting
your feet move at least some inches off the ground. Lock
your ankles, flex your toes and place your foot contact on
your feet’s balls.

6. Lunge and Rotate
Reps: 10
Instructions;
1. Stand upright as you extend your arms in front of you and
position your feet hip-width apart.
2. Put your right leg forward and lower your body gradually
until your knee bents at least 90 degrees as you
simultaneously rotate your torso to the right. Pause for a
moment and then quickly push your body to the starting
position as you rotate back to the center. Repeat the process
with your left leg while twisting to the left.

7. Bodyweight Squat
Reps: 10
Instructions;
3. Position your feet spread should-width apart as you stand
upright.
4. Lower your body to squat by pushing your hips to extend
backwards as you bend your knees. Pause for a while and then
gradually push back to the initial position.


8. Reverse Lunge
Reps: 5 each side
1. Stand upright with your feet hip-width apart.
2. Make a backward step with your right leg, and gradually
lower your body bending your left knee at least 90 degrees.
While in this position, raise your arms and back towards
your left shoulder. Press back to an upright position. Step
back with your left leg, so that you can repeat the process but
towards your right.

Explosive push-ups and related workouts

1. Plyometric Push-Up to Squat:
1. Set yourself in a push-up position. Push through the hands
as quick and as hard as you can to maximize on
momentum.
2. As the body rises, simultaneously tuck your knees to the
chest as you bring your feet to land under the body. Your
landing will be in the form of a deep squat. Stay put for a
moment and then jump back into a push-up position again
to make another rep.
2. Kneeling Squat Jump:
1. Kneel on the ground and spread the legs hip-length apart.
2. Draw the arms back and then swing them forcefully
forward to invigorate sufficient momentum for a jump
into a squatting position. Get back into a kneeling position
and make another rep.
3. Single-Leg Jump Squat:
1. Balance your body weight on one leg, focusing more of it
on the heel, and then gradually lower into a single-leg
squat.
 2. Improve your balance by extending your arms front-wise.
Momentarily hold up at the bottom of the squat. Then,
throw the arms downwards to invoke momentum and jump
up rapidly off the standing leg. Lightly land on the very leg
and then move on to the next rep.
4. Horizontal Tuck Jump:
1. Stand straight position your feet together
2. Slightly bend your knees and then make the farthest jump
to one side. Immediately upon landing, make a tuck jump.
Do the same again in the opposite direct without making a
pause between reps.
5. Plyometric Deadlift:
1. Stand on the right leg and bend forward at the hips until the
left leg and chest are almost parallel to the ground.
2. In quick thrust, swing your arms front-wise, raise your chest
and catapult up off the ground. Land softly on the right leg
again and gradually lower yourself back into the starting
position. Make several reps alternating the legs.
6. Full-Body Plyometric Push-Up:
1. Set yourself into a push-up position with elbows at 90
degrees and wide apart.
2. Explosively catapult your body through the hands and
maintain your body tightly floating in air. Maintain that
lateral tightness as the body lands so that the hips do not
slant towards the floor. Make several reps of the same.

Weighted compound moves

Weighted compound moves are those moves whereby the weight is
strategically used to exert force on various types of muscles as you make a
move. This is designed to make the muscles workout more in burning fat
fast.
Day Body Part Exercise Set Reps
1 Chest Barbell Bench Press 4 12
Incline Dumbell Bench Press 4 10
Triceps Close Grip Bench Press 4 8

Dips 4 16
2 Legs Deep Squats 4 6-12
Stiff-legged Deadlifts 4 6-12

Dumbell Lunges 4 8 per leg

Abs Lying Floor Leg Raise with Crunch 5 20

3 Back Wide Grip Pull-Up 4 12

Chin Ups 4 10

Bent Over Barbell Rows 4 12

Cable Row 4 10
4. Shoulders Military Press 4 6-12

Alternate Arm Seated Dumbell Press 4 10

Shrugs 4 8
Upright Rows 4 12

Abs Bicycle Floor Ab Crunch 5 20

Notes;
1. Have at least 2-3 days break for a beginner prior to the next day
of training. For intermediate, at least 2 days break and advanced,
at least 1-2 days break.
2. Gradually increase weight on each set of squats and deadlifts
with every rep and/or every next session.
3. For a crunch, lay on the floor while holding a small weight
above your head. Next, position your legs and arms up until they
are almost touching each other. Finally, gradually lower down
to 1 inch of the floor.
How often?

HIIT exercises are divided into three key levels; beginner, intermediate
and advanced. For a beginner, it is important to have more rest than
intermediate. For an intermediate, it is recommended to have more rest
than that for advanced trainer.
Nonetheless, the rule of thumb is that, whichever level you are in, it is
important to have 2-3 days of rest from the last training session. This is
very important because, muscles take about 24-48 hours (depending on
your unique body metabolism) to regenerate and fully re-energize. Thus,
if you take less than 24-48 hrs, to start off a new training session, your
muscles are likely to chronically burnout.
Chronic muscle burnout can have adverse effect to your HIIT workout.
This is because;
● The muscle mass will shrink, thus, less EPOC and less fat

burning
● Muscles will weaken due to insufficient rejuvenation which

means that your capacity to carry out intense HIIT workout will
decline
● Risks of injuries will go up, thus, reducing your chances of

carrying out HIIT workout

 Like What You ’ ve Read So Far?
Click On The Image Below And Receive Your FREE Gift
of “ The Top 5 Hacks Using Your Garage Gym Setup To Gain
Strength And Mass With Limited Space And Time ” !

Join the blog and get a constant flow of fitness building
information customized just for you!
Conclusion

HIIT training has continued to draw accolades in the health and fitness
industry due to its many immense benefits. Time is no longer an excuse
for lack of fitness. Losing excessive weight can simply be a two to three
times a week affair with less than an hour spent each time, yet it is much
more effective than long hours of aerobic training. HIIT training is
definitely the best training for those who desire to experience maximum
fitness and weight loss impact within a short time. Try it today!
Preview Of ‘Paleo Diet For Bodybuilding’

How to train

Training to put on muscle is a process that requires dedication and patience. There are so many
different ways that people train to achieve whatever goals they are targeting. Beginners at first may
find the methods of training challenging but as they do reps over time, they get used to the process
and become experts. What’s even better about being a complete beginner is the fact that whatever
you try will work. Since your body is not used to the stimulus from working out, it will instictively
rise to the challenge and supply you with mounds of muscle for seemingly little work. However for
experienced lifters building muscle as discussed in the previous chapters requires a combination of
various factors which should be well coordinated to achieve better results. Trainers start with the
simple methods and then advance to the complex ones at a later stage. With continued training and
endurance, a person is able to gain muscles and build their bodies as they see fit. Some methods are
more strenuous than others and different people are advised to get expert knowledge on how to go
about it instead of generalizing the exercises. For athletes and body builders, they can start their
training with compound movements and then finish with isolation movements if need be.

When a person is just getting started in training, they are advised to begin with compound training and
then they can go ahead with isolation training. Why compound training first? Compound training
involves movements that coordinate actions of different muscle groups to move several joints
through a range of motion. Compound movement is a single strength training exercise but it works
many body parts. Furthermore, not only does compound movement build athleticism but also it
builds muscle mass and enhances overall fitness of the body. This type of strength building exercise
stress on different parts of your body, from muscles, joints, ligaments to tendons, thus developing the
body as a whole. Some of the exercises carried out in compound movements are as follows;

Squats – this movement is practiced to improve or build the following muscles; hamstrings, quads,
lower back, hip complex, lower legs, glutes, core and upper back.
Overhead pressing – this exercise is carried out to stress on muscles around places such as the neck,
shoulder and triceps.
Dead lifts – this puts stress on almost every muscle but with a lot of stress on back of the shoulder,
biceps, hamstring, grip, lower legs and core.
Bench press – this exercise involves a lot of stress and builds muscles like triceps, muscles around
the neck, muscles around the rib and muscles in the front of the shoulders.
Pull ups – this is one of the less strenuous exercises in compound movements. It builds muscles like
biceps, grip, neck and core.
After completing and getting used to compound movements, Isolation training can now be done.
Isolation movements involve moving of a single joint through its range of motion. This means that this
type of exercise puts a lot of stress on a single isolated muscle group. The muscle maybe a bicep
concentration curls, quadriceps muscle or triceps kickback. Isolation exercises are a bit easier as the
concentration is on a particular muscle of the body. Therefore, compound movements are the ideal
training exercises as a person can work several muscle groups at the same time while doing fewer
exercises., while the isolation exercise concentrate only on one group of muscles. For more
information on compound versus isolation movements visit www.bodybuilding.com site.

During training sessions, people should know how many sets they are required to do. For beginners,
it’s good to adapt first before doing the full sets. Beginners can do one set, while experts can go up
to three sets if need be. One set may up to 8-12 repetitions depending on muscle fatigue. The sets
should have less challenging exercises at the start and finish with more challenging exercises in the
end. A person can perform many reps and then rest for a while before progressing to perform the
additional repetitions. With supersets, this will help you build quality muscles by performing a lot of
work in a little spun of time. Supersets are usually done in twos like chest and backs, quads and
hamstrings or biceps and triceps. The different types of supersets may include; same muscle
supersets, different or agonist-antagonist muscle superset and staggered supersets. Supersets are
important because they save time, prevent injury and raise intensity. Charles Poliquin, the Olympic
trainer and coach of many gold medal winners, stated that many bench press records have been set
right after a set of heavy bent rows for back. For more information on supersets, please visit
www.discoverhealthandwealth & www.bodybuilding.com .

It is greatly encouraged to incorporate unilateral training into your routines to avoid muscular
imbalances, which can lead to long terminjuries later on. Unilateral exercises can be found on the
websites provided, but a rule of thumb is to use the compound movements. For example a unilateral
exercise for the deadlift is a single leg deadlift, it becomes obvious why this is done, it will
guarantee proper strength balance as well as improved coordination.

When all the methods as seen above are put in practice, gaining muscle becomes easier over time
once you get used to what works best for you. From compound movements of athletes to isolation
movements of bodybuilders, all can be done with a good superset which will ensure a quicker
actualization of their goal. In order to maintain a strong and healthy body when building muscles,
people should combine it with a nutrient dense paleo diet for continued and longer sustenance by the
body.

Click Here To Check Out Paleo Diet For Bodybuilding On Amazon.com

Check Out My Other Books

Below you’ll find some of my other popular books that are popular on Amazon and Kindle as well.
Simply click on the links below to check them out. Alternatively, you can visit my author page on
Amazon to see other work done by me.

Quick Paleo Meal Prep

Paleo For Athletes

CrossFit For Beginners

CrossFit And Paleo

Detoxing: For Optimum Health and Diet

HIIT Training: FREE TEMPLATE

Diabetes Cure And The Paleo Diet

Also if you’re interested in improving your mental edge and performance, please check out the best
seller from the “ Entrepreneurial Game-Changer ” series.

Mindset:How To Get The Most Out Of Yourself By Altering Your Mindset A Few Degrees

If the links do not work, for whatever reason, you can simply search for these titles on the Amazon
website to find them.

Bonus for you!

Subscribe To The Mind Muscle Blog www.TheMindMuscle.wordpress.com

When you subscribe to The Mind Muscle blog, you will get free access to exclusive subscriber-
only resources.

All you have to do is go to the address to get instant access. This blog will help you get more out
of your life – to be able to reach your goals, have more motivation, be at your best, and live the life
you’ve always dreamed of. I’m always adding new resources to the blog as well, which you will
be notified of as a subscriber. These will help you live life to the fullest!