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HIIT System


Most people who want to turn their bodies into a fat burning machine should incorporate the HIIT training system  2-3 times a week. (HIIT = High-Intensity Interval Training) The premise is that you will alternate weight training with cardio. Most HIIT circuits will have you doing the weighted exercises, followed by the cardio exercise, but I like to amp up the intensity by alternating weights and cardio simultaneously, instead of consecutively.

 For instance - instead of doing 3 sets of squats, followed by 3 sets of kickboxing moves, you'll do 1 set of squats followed by 1 set of kickboxing, and repeat that for a total of three times, like this:

 Circuit One

              Exercise                            Sets          Reps

·         Weighted Jumps                1            10-15

·         Jump Squat                        1              10

·         Weighted Squat                1            10-15

·         Jump Squat                        1              10

·         Weighted Squat                1            10-15

 

Move on to circuit two...

 REMEMBER: THERE ARE NO REST BREAKS! MOVE FROM ONE CIRCUIT TO THE NEXT WITHOUT STOPPING! MAKE SURE YOU HAVE NOT EATEN WITH IN AN HOUR AND A HALF! MAKE SURE YOU HAVE PLENTY OF WATER TO DRINK, BUT… NEVER GULP, SLAM OR GUZZLE YOUR WATER! IT WILL MAKE YOU SICK! TAKE LITTLE SIPS EVERY NOW AND THEN!

 Circuit Two

 Circuit 2A

              Exercise                           Sets           Reps

·         Weighted Squat               1             10-15

·         Side Squat                        1                10

 

Circuit 2B

 

               Exercise                          Sets            Reps

·         Push Up                            1              10-15

·         Steam Engine Twists      1                 15

 

 Circuit 2C

             Exercise                                     Sets             Reps

·         Bicep Curl with Squat              1               10-15

·         Hammer Curl with Lunges       1                 10

 

Circuit 2D

              Exercise                                                                                   Sets               Reps

·         Prone Rows (Reverse grip to hit biceps if needed)           1                 10-15

·         Mountain Climbers                                                                 1                 10-25

 

Circuit 2E

              Exercise                                                                                   Sets                Reps

·         Lunge & Twist (While holding a dumbbell)                        1                  10-12

·         Side Squat                                                                                1                  10-15

 

Circuit 2F

             Exercise                              Sets           Reps

·         Bent Over Row                    1             10-12

·         Running - High Knees         1       20-30 seconds

 

 

 

Circuit 2G

             Exercise                                 Sets             Reps

·         Concentration Curl                1               10-15

·         Jump Squat                             1                 10

 

Circuit 2H

            Exercise                              Sets                Reps

·         Dumbbell Flyes                  1                   10-15

·         Crunches                             1                   10-20

 

 

Circuit 2I

             Exercise                          Sets                Reps

·         Hammer Curl                  1                  10-15

·         Jumping Jacks                 1                  30-60

 

Circuit 2J

             Exercise                              Sets             Reps

·         Pendulum Lunge                 1             5 per leg

·         Donkey Kicks                       1            10-15 per leg

 

 

Circuit Two:  Repeat each "mini-circuit" as follows:

 •Circuit 2A -  Repeat three times.

 •Circuit 2B -  Repeat three times.

 •Circuit 2C -  Repeat three times.

 •Circuit 2D -  Repeat three times.

 •Circuit 2E -  Repeat three times.

 •Circuit 2F -  Repeat three times.

 •Circuit 2G -  Repeat three times.

 •Circuit 2H -  Repeat three times.

 •Circuit 2I -  Repeat three times.

 •Circuit 2J -  Repeat two times.

 

Do not fear this workout; I spaced out exercises so that right after the most intense circuits, you have a slower circuit (like a concentration curl)  so you will have a chance to recover. If you find that you are at the point of exhaustion, drop to the floor and do 25 crunches in between circuits as a chance to catch your breath. Don't attempt this, or ANY high-intensity-interval workout more than three times a week, or you will overtrain/injure yourself/burn out!