Friday, September 25, 2009

HITT


HIIT- High Intensity Interval Training
If you are tired of spending hours on a treadmill HIIT is for you. Your workouts will be more effective and you will see much faster fat loss results I promise you. Ask the Rock. Dwayne Johnson. When he trained at the Steve Nash gym this is what he did for his cardio. I saw this with my own eyes.
 
Anyway...HIIT program fo 3 weeks (this is my recommendation but you can find others online that are probably more long term) if you choose this one after 3 weeks take a break and do some long tempo workouts to give your body a rest and recovery phase.
 
Do these workouts either between sets of exercises and/or following your workout. On an RPE scale i.e Rate of Perceived Exertion, which is simply a scale 1-10 the high intensity workouts should be between 6-9. The low intensity workouts should be between 1-2.
 
WEEK 1
7 minute HIIT + COOL DOWN
 
1 min high intensity
30s low/rest intensity
1 min high intensity
30s low/rest intensity
1 min high intensity
30s low/rest intensity
1 min high intensty
30s low intensity
1 min high intensity
COOL DOWN 1 MIN
 
WEEK 2
10 minute HIIT + COOL DOWN
 
1 min high intensity
30s low/rest intensity
1 min high intensity
30s low/rest intensity
1 min high intensity
30s low/rest intensity
1 min high intensty
30s low intensity
1 min high intensity
30s low/rest intensity
1 min high intensity
30s low/rest intensity
1 min high intensity
COOL DOWN 1 MIN
 
WEEK 3
10.5 minute HITT + COOL DOWN
 
90s high intensity
45s low/rest intensity
90s high intensity
45s low/rest intensity
90s high intensity
45s low/rest intensity
90s high intensty
45s low intensity
90s high intensity
 
WEEK 4
11 minute HIIT + COOL DOWN
 
2 min high intensity
1 min low/rest intensity
2 min high intensity
1 mn low/rest intensity
2 min high intensity
1 min low/rest intensity
2 min high intensty
COOL DOWN 1 MIN
 
 


Windows Live helps you keep up with all your friends, in one place.

No comments:

Post a Comment