High intensity interval training, or HIIT training, is an interval workout that has been around for decades.  HIIT is something that i have started using in my weight training sessions and on my cardio days. It is an excellent way to get your metabolism firing on all cylinders and get that shredded look must fasted than doing LISS. A HIIT routine includes doing intervals of high intensity exercises, followed by recovery intervals of rest / light intensity exercises. Due to the fact that this training involves pushing yourself to the limit and doing intense exercise intervals, a HIIT workout can provide many advantages that the usual exercise routines cannot offer including, anaerobic, muscular endurance, and fat burning like never before.


HIIT exercises can be very specific programs, or just traditional exercises, depending on your specific goals and your current physical condition. Whether you are at the gym, on the track, in your house, yard, or on the road a HIIT workout can be completed with great success. Any activity can be used for HIIT training, the idea is to go intense for a set amount of time doing any activity you want followed by a recovery period, and repeat as many sets necessary to meet your goals.

Here just a few samples you can consider for your HIIT training:

Bike Sprint 

Sprint for 30 seconds then cruise for 30-60 seconds on the lowest resistance the bike offers. Repeat for ten minutes.

Incline Treadmill or Hill Sprint 

If you have a hill close to your gym then you’ve got a far superior option. If not, the treadmill will have to do. Warm up and then sprint for ten seconds followed by a 30-60 second brisk walk. Repeat for ten minutes.

Ride or Die

1.  Bike Sprint- 3 x 60 sec. on x 15-45 sec. rest
2.  Skipping Rope- 3 x 60 sec. on x 15-45 sec. rest
3.  Squat Press Ups – 3 x 60 sec. on x 45-90 sec. rest

Rise Above 

1.  Clean & Press – 4 x 6 x 0 sec. rest
2.  Back Squat- 4 x 6 x 0 sec. rest
3.  Military Press- 4 x 6 x 0 sec. rest
4.  Front Squat- 4 x 6 x 0 sec. rest
5.  Bent Over Row- 4 x 6 x 0 sec. rest
6. Romanian Deadlift- 4 x 6 x 30-90 sec. rest

Throw boulders around your yard, run on a treadmill, sprint around the track, up a hill, or through your hood.  Pound on an old tire with a sledgehammer, throw the old tire as far as you can, as high as you can, against the wall as hard as you can, as many times as you can in 30 seconds then rest 10 seconds. Repeat, Pick up the heaviest thing you can find and walk around with it for 30 seconds then rest and repeat.  Lift that punching bag up over your head as many times as possible for 30 seconds, then take 20 seconds off, repeat 10 times.

You can create some intense workouts to really get the blood flowing and veins pumping.

This depends on your current conditioning level and your specific workout goals.  Starting with a few repeats of shorter intervals of work and longer intervals of rest and over time as your condition improves you can increase the work interval duration, decrease the recovery interval, and increase the number of sets to meet your goals.

You decide what your work and rest intervals are, set the number of repeats you want to accomplish, and you will get the best possible HIIT workout in the least amount of time burning more calories and fat than ever before.

HIIT can be  as simple as keeping the treadmill off and sprinting for 20-30 secs for 10-20 intervals.


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