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HIIT Workouts Learn How and Why HIIT Shreds Fat and How To Implement Starting Today PDF
HIIT Workouts Learn How and Why HIIT Shreds Fat and How To Implement Starting Today PDF
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.
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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.
Also if you’re interested in improving your mental edge and performance, please check out the best
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Mindset:How To Get The Most Out Of Yourself By Altering Your Mindset A Few Degrees
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website to find them.
What is HIIT training?
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How does it work?
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.
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
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.
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
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
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.
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.
Chin Ups 4 10
Bent Over Barbell Rows 4 12
Cable Row 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
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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!
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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.
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.
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.
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