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10 Great Body Sculpting HIIT Workouts

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The HIIT (High-Intensity Interval Training) is the newest workout trend. Check out these 10 HIIT workouts and maximize your results in minimal time.

Getting a lean, sculpted body used to mean long hours of boring cardio. How often have we seen people in pursuit of that sleek, cut look killing themselves on the treadmill, bike, stair climber, or elliptical machine? Well, here is some good news: those days are gone! High-Intensity Interval Training (HIIT) is now the way to go to maximize your results in minimal time.

HIIT is a recent, research-backed fitness trend proven to produce results. HIIT fires up metabolic rate by focusing on brief high to low-intensity fluctuations. The goal is to elevate heart rate to 85 to 95% of maximum.  Exercise science studies have shown that these rapid variations can burn fat up to 50% more efficiently than old-school low to moderate intensity aerobic training.

The goal of HIIT is to elevate heart rate to 85 - 95% of maximum for a quick spurt, then fall back to a short burst of low-intensity (50%) or rest. Alternating intensity extremes in this manner has been shown to keep metabolism elevated longer after exercise, thus burning fat over a greater time frame.

HIIT can incorporate resistance training movements and traditional aerobic exercises with equal effectiveness. A duration of 30 minutes or less per workout session can help you achieve dramatic results.

Each of the following ten HIIT workouts will challenge you and help you reach your body composition goals.

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1.     Basic Old-school

One round: jumping jacks for 30 seconds; jump rope for 30 seconds; jog in place for 30 seconds. Rest one minute between rounds. Do as many rounds as possible in 20 minutes.

2.     Extreme Old-school

One round: Burpees for 30 seconds; crabwalk 30 seconds; mountain climbers for 30 seconds; bear crawl for 30 seconds. Rest one minute between rounds. Perform six to eight rounds.

3.     At-Home Bodyweight

One round: air squat for five reps; dips for five reps; step-ups for five reps; push-ups for five reps; plank for 30 seconds. Rest 60 to 75 seconds between rounds. Finish as many rounds as possible in 25 minutes.

4.     Gym-based Bodyweight

One round: pull-ups for six reps; walking lunge for six reps; inverted row for six reps; pistol squat for six reps; hanging leg raise for six reps. Rest one minute between rounds. Repeat for six to nine rounds.

5.     Gym-based Cardio

One round: treadmill sprint for 30 seconds followed by a 30-second rest; stationary bike sprint for 30 seconds followed by a 30-second rest; elliptical sprint for 30 seconds followed by a 30-second rest; rowing machine sprint or 30 seconds. Rest one minute between rounds. Repeat for five to six rounds.

6.     Sprints at the track

One round: Sprint 15 yards and walk back; Sprint 30 yards and walk back; Sprint 45 yards and walk back; Sprint 60 yards and walk back. Rest 60 to 90 seconds between rounds. Finish the maximum number of rounds possible in 20 to 25 minutes.

7.     Max Strength

One round: power clean for six reps; farmer walk for 30 seconds; front squat for six reps; dumbbell overhead press for six reps. Rest 60 to 90 seconds between rounds. Complete the maximum number of rounds possible in 20-25 minutes.

8.     Extreme Power and Strength Challenge

One round: snatch for five reps; dead lift for five reps; barbell push press for five reps; Bulgarian split squat for 5 reps. Rest 60 to 90 seconds between rounds. Complete as many rounds as possible in 20 minutes.

9.     Kettlebell Challenge

One round: Turkish get-up for five reps; double arm swing for five reps; goblet squat for five reps; double arm lunge press for five reps. Rest 60 to 90 seconds between rounds. Do as many rounds as possible in 20 minutes.

10.  Sled work

One round: push a weighted sled for 30 seconds; pull a weighted sled for 30 seconds; Sprint for 30 yards. Rest 60 to 75 seconds between rounds. Complete six to ten rounds.

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Training Guidelines:

  • Start with a basic workout for a duration of ten to 15 minutes for the first two to four weeks if you are new to HIIT. Progress to more challenging exercises as tolerated. Use your results to determine how and when to vary your routine.
  • Work to rest ratios can be set at 1:2 to 3:1, depending on your fitness level. As conditioning improves, you can alter your workout by increasing work intensity or decreasing rest duration.
  • Start your session with a five to ten-minute dynamic warm-up and finish with five to ten minutes of cool down stretching.
  • Limit your bouts of HIIT to no more than five per week.
  • If you choose to pair HIIT and strength training on the same day, do HIIT last.

 

HIIT provides a time-efficient yet challenging option to help you reach your fitness goals. HIIT also has the potential to push you beyond what you ever thought you could achieve.

Jeff Redekopp

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