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HIIT Can Get You Summer Ready

By Posted on 1 2 m read

If you are tired of spending hours on a workout machine then H.I.I.T is for you. H.I.I.T stands for (high intensity interval training). Your workouts will be more effective and you will see much faster fat loss results. Why do you thinks track and field sprinters are so lean? Because they run intervals. Short bursts of of powerful speed that is followed by recovery.

I recommend following a HIIT program for 3 weeks with a 1 week break. During the 1 week integrate steady state cardio to give your body a rest and recovery phase. By this I mean 20 to 60 minutes of continual cardio at a steady pace. This will not only help you recover but it will allow your body to adapt. If we are constantly doing the same exercises over and over your body will never show adaptation or change.

Make sure along with H.I.I.T you are following a strength training program. This will allow you to achieve maximum fat loss results. The more toned you are and the  lean muscle your have the more calories you burn and in turn will help  you lose fat.

The following are some examples of H.I.I.T training for the elliptical, treadmill, stairclimber and bike.

Elliptical 

Warm up 5 minutes

Warm up at Level 2

1 minutes

Level 4

1 minutes hard

Level 8

2 minutes

Level 4

2 minutes hard

Level 8

1 minutes

Level 4

1 minutes hard

Level 9

2 minutes

Level 4

2 minutes hard

Level 8

1 minutes

Level 4

1 minutes hard

Level 9

2 minutes

Level 4

2 minutes hard

Level 8

3 minutesJog

Level 5

1 minute hard

Level 4

2 minutes

Level 8

2 minutes hard

Level 4

4 minutes

Level 5

5 minutes

Cool down – easy pace and resistance

Treadmill

(choose your own speeds)

Warm Up Easy Walk 5 minutes

Sprint 1 minute

incline 2.0

Jog 2 minutes

Sprint 1 minute

incline 2.0

Jog 3 minutes

Sprint 1 minute

incline 2.0

Jog  minutes

Sprint 1 minute

incline 2.0

Jog 5 minutes

Sprint 1 minute

incline 2.0

Cool Down 5 minutes

TOTAL: 30 minutes

 

Stairclimber

Warm up 2 minutes

Level of your choice

5 minutes stepping on every step

Hard Level

5 minutes stepping on every other step

Medium Level

5 minutes stepping on every step

Hard Level

5 minutes stepping on every other step

Medium Level

Cool Down 5

Level of your choice

TOTAL: 20 minutes

Bike

Pedal 5 minutes Warm Up

(Choose your own resistance)

Pedal 1 minutes

Medium Level

Sprint 1 minutes

Medium Level

Pedal 1 minutes

Hard Level

Sprint 2 minutes

Hard Level

Pedal 1 minutes

Medium Level

Sprint 3 minutes

Medium Level

Pedal 1 minutes

Hard Level

Sprint 2 minutes

Hard Level

Pedal 3 minutes

Medium level

Cool Down 5 minutes

(Choose your own resistance)

TOTAL: 25 minutes

Follow Alicia on twitter: http://www.twitter.com/trainitright
XOXO
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