HIIT (high intensity interval training) is becoming increasingly popular as an effective style of training to burn more calories and body fat. It involves alternating low/moderate intensity intervals with high intensity intervals and can be applied to both cardio and bodyweight/weight bearing exercise workouts. HIIT training is a great way to speed up your metabolism which will help you burn more calories throughout the day. The reason I enjoy HIIT training is the fact that the workouts are quick (20-30 minutes) yet extremely challenging and effective.

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Short bursts of energy with just enough time for each muscle group to recover between exercises while the heart rate is kept elevated throughout. HIIT workouts are great for body conditioning and are ideal because anyone can do them. There are so many diverse exercises that can be used in these workouts so they never get boring and not a lot of equipment is required meaning you can do them at home, at the gym or outdoors. As you will see from my '100 rep' workout which you will complete 3 times all you need is a set of dumbbells (weight used will vary for each individual) and a reasonably high box, bench or platform to be able to explosively jump up onto to complete the 'Box jumps' again the height used for these can be catered to suit your ability.

100 Rep Workout

(I recommend these weights to start off with)
Women - 5kg-8kg

1.Push ups
2.Thruster (squat + press)
3.Box jumps
4.Reverse Dumbell Flye
5.Jumping alternating lunges (10 per leg)
6.Lateral raise
7.Diamond push ups
8.Mountain climbers (10 per leg)
9.Bicep curls
10.Triceps dumbbell extension

Complete 3 rounds of this workout, 10 reps per exercise with minimal rest between exercises. Rest 3 minutes between each round.

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