For those of you that need to catch up, here is Part 1, Part 2, Part 3 and Part 4
And now that you’re all caught up, on with Part 5.
HIIT – High Intensity Interval Training
So, what is the big deal about HIIT?
High Intensity Interval Training will:
- Increase your metabolism for up to 36 hours
- Burn maximum fat in minimum time
- Increase strength
- Increase muscular endurance
- Give you lean, firm muscles
- Improve your anaerobic endurance
- Shorten your workout times
- Increase your free time, and
- Guarantee world peace in our lifetime
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HIIT Theory
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If you are interested in the theory behind HIIT training, check out this earlier post.
For now, here are the basics.
- With HIIT, you try to perform as many reps as possible within a set time period
- Each HIIT super-set is made up of many HIIT mini-sets of a single exercise
- Within each HIIT mini-set, you try to perform as many reps as possible
- I usually start beginners with a 10 minute super-set. That super-set is made up of 10 second mini-sets and 60 second rest periods.
- This means that each mini-set and rest period = 70 seconds, and
- That during the 10 minute super-set, the trainee will perform 9 mini sets, and
- Will work for 90 seconds and rest for 510 seconds
.
For this article, I will outline a beginner workout. In my next post, I will outline HIIT workouts for intermediate and advanced trainees.
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Beginner Workout
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Choose this workout if you have never tried HIIT before. .This is a 6 week program, designed to prepare you for the intermediate workout.
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Schedule
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Week 1: (1) 20 minute HIIT workout – (consisting of 2 x 10 min. HIIT super-sets)
Week 2: (2) 20 minute HIIT workouts
Week 3: (3) 20 minute HIIT workouts
Week 4: (1) 30 minute HIIT workout and (2) 20 minute HIIT workouts
Week 5: (2) 30 minute HIIT workouts and (1) 20 minute HIIT workouts
Week 6: (3) 30 minute HIIT workouts
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The Exercises
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With any beginner HIIT program, I like to keep the exercises simple.
As such, you will be performing only (2) exercises per workout.
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Workout 1
Squat
Push-Up
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Workout 2
1 Leg Deadlift
Bodyweight Row – at home – substitute your kitchen table for the power rack
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Workout 3
Thruster
Chin-Up / Pulldown
Option 1: Home-Gym Pulldown with a Band
Option 2: Commercial Gym Pulldown
Option 3: Chin-Ups
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SAMPLE HIIT WORKOUT
|
WEEK – WORKOUT |
EXERCISE |
RESISTANCE |
SUPER-SET TIME |
MINI-SET TIME |
REST TIME |
TOTAL MINI-SETS |
|
|
|
|
|
|
|
|
|
1-1 |
SQUAT |
BODY-WEIGHT |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
1-1 |
PUSH-UP |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
2-1 |
SQUAT |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
2-1 |
PUSH-UP |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
2-2 |
1 LEG DEADLIFT |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
2-2 |
ROW |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
3-1 |
SQUAT |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
3-1 |
PUSH-UP |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
3-2 |
1 LEG DEADLIFT |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
3-2 |
ROW |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
3-3 |
THRUSTERS |
B/W + 20 LBS |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
3-3 |
CHIN-UP |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
4-1 |
SQUAT |
B/W |
15 MIN. |
10 SEC |
60 SEC |
13 |
|
4-1 |
PUSH-UP |
B/W |
15 MIN. |
10 SEC |
60 SEC |
13 |
|
4-2 |
1 LEG DEADLIFT |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
4-2 |
ROW |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
4-3 |
THRUSTERS |
B/W + 20 LBS |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
4-3 |
CHIN-UP |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
5-1 |
SQUAT |
B/W |
15 MIN. |
10 SEC |
60 SEC |
13 |
|
5-1 |
PUSH-UP |
B/W |
15 MIN. |
10 SEC |
60 SEC |
13 |
|
5-2 |
1 LEG DEADLIFT |
B/W |
15 MIN. |
10 SEC |
60 SEC |
13 |
|
5-2 |
ROW |
B/W |
15 MIN. |
10 SEC |
60 SEC |
13 |
|
5-3 |
THRUSTERS |
B/W + 20 LBS |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
5-3 |
CHIN-UP |
B/W |
10 MIN. |
10 SEC |
60 SEC |
9 |
|
6-1 |
SQUAT |
B/W |
15 MIN. |
10 SEC |
60 SEC |
13 |
|
6-1 |
PUSH-UP |
B/W |
15 MIN. |
10 SEC |
60 SEC |
13 |
|
6-2 |
1 LEG DEADLIFT |
B/W |
15 MIN. |
10 SEC |
60 SEC |
13 |
|
6-2 |
ROW |
B/W |
15 MIN. |
10 SEC |
60 SEC |
13 |
|
6-3 |
THRUSTERS |
B/W + 20 LBS |
15 MIN. |
10 SEC |
60 SEC |
13 |
|
6-3 |
CHIN-UP |
B/W |
15 MIN. |
10 SEC |
60 SEC |
13 |
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Here is a pdf copy of the sample workout – sample-hiit-workout
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Good luck; and if you have any questions, do not hesitate to comment.
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Thanks in Advance.
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Health Habits 