Top 10 HIIT Workouts

By Joe Donnelly

I could sit here and bore you with a textbook definition of high-intensity interval training and evenly abiding awards of data. However, if you are anything like me you would find another rehearsal essay to browse before I finish the sentence. In short, high-intensity interval training or HIIT is a series of short-lived bursts of peak strength followed by a short period of recovery. I have viewed countless fitness professionals affix expected HIIT workouts when in reality it is not HIIT- it is more MIIT( moderate-intensity interim educate ). Yes, I performed that utterance up. The key words here are MAXIMUM INTENSITY, a concept that seems to be foreign to even the most respected fitness professionals out there today. HIIT training IS drawing or propagandizing a sled at maximum intensity for eight to 10 seconds followed by a 25 – to 30 -second rest period. HIIT training is NOT feeing on a treadmill for 45 seconds then resting for 90 seconds.

Allow me to give you an example so you can better understand the theme of maximum intensity. Usain Bolt is unequivocally the greatest sprinter of all time, holding both the world countries records in the 100 -meter and 200 -meter dash. Usain Bolt has openly has spoken about the policy used in sprinting, and anyone who thinks it is just an all-out sprint, especially in the 200 rhythms, is dead wrong. He was of the view that even at his best mode, he could hit a maximum speed after about four seconds and maintain for at Most another six to eight seconds before he began to tire. Now if Usain Bolt can tire out at 12 seconds at maximum vigour, why do we surmise our expected maximum strength can last-place for 20 -plus seconds?

The answer is a lack of fundamental understanding of what peak strength is and how much intensity you must exert. I can grab any person in the gym and we can go sprint on a treadmill at 15 mph. Now that 15 mph may be at the top end of his accelerate, and he may need to exert 95 percent of his maximum ferocity to achieve the desired speed in our sprint. This is great, and exactly the concept you want to embrace. Now, let’s say my top speed is around 20 mph. Well, I would be drastically underestimating my peak ferocity feeing at 15 mph.

The point of all of this is don’t go by someone else’s book of what maximum strength is advisable to, and don’t define it by some arbitrary hurry limit set on a treadmill. It does not matter if you are 20 year olds or 50 years old. We all have our own elevation of peak strength. You simply push your mas to that restriction for the short time as referred to above, then recover during periods of two to three times of the max interval really performed.

Why HIIT Became Popular

Now that we understand what it is, and how to perform it properly, let’s try to understand why it is such a hot topic. In my opinion, HIIT became such a buzzword for the three following purposes:

1. HIIT exercisings/ cardio have been shown to burn more calories and compose more fatty loss than regular LISS cardio( low-intensity, continuous district ). It is no secret that the majority of members of top competitive competitors in the world are now doing 10 to 12 instants of HIIT cardio each day when they want to get their body solid ranks very low, versus the hour they might have done in the past.

2. HIIT training has been shown to increase metabolic charge, which is the foundation for losing body obesity. More and more data is showing that low-calorie foods combined with excess LISS cardio actually lessens metabolic capability- the technological call is metabolic adaptation aka metabolic mar.

3. The body begins to adapt to traditional cardio in about seven to 10 days and the fat-burning component starts to become endangered. There is not one shred of empirical evidence that shows the body be adapted to HIIT training and this is why HIIT is a better tool for solid loss and maintaining lean muscle mass.

Our life today is as chaotic as ever, with the immediate transference of information. We are constantly on the go, confined to our cell phones, iPads, etc. Gone are the days of having two hours free in the gym to instruct. Knowing this, it is just not realistic to try to carve our two hours in each day to fit in an hour of heavines training and an hour of cardio. It is much more feasible to remove that hour of traditional cardio and oust it with 12 to 15 minutes of HIIT training, peculiarly when the benefits of HIIT will long outstrip the traditional methods and move us closer to our goals.

Controlled Maximum Intensity

As a former NFL player, you could call me biased in my opinion, but it is pretty difficult to argue that NFL football players are not the finest athletes on the planet. There is no group of challengers anywhere who can match their size, forte, rush, explosion and agility. We’re talking about mortals like Vernon Davis of the 49 ers, who can bench press 500 -plus pounds, squat 600 -plus and run a 4.38 40 -yard dash at 255 pounds and 6 percent torso overweight. Then there’s Adrian Peterson, who benches 450 -plus, squats 550 -plus and runs a 4.2 40 -yard dash at 235 pounds with God simply knows how little person fat. I could go on and on appointing the freaks of the NFL. The stage is that the one and only type of cardiovascular work NFL players do is HIIT training.

When the goal is to maximize fat loss, while remaining within or gaining lean muscle and working to increase peak performance, HIIT is the beckon of the future. It is a science of CONTROLLED MAXIMUM INTENSITY. From my personal standpoint, I am able to maintain a lean torso mass of 240 pounds at 5 to 6 percent form fatty year-round on the single information that the only cardio I do is HIIT work. I do not count or cut calories; I ingest sensibly and train all-out, intention of story. I am canadian athletes , not a men’s Figure competitor. I am not interested in a fluctuating bodyweight and person obesity. I am far too busy to go to the gym twice a date and garbage an hour walking on a treadmill.

HIIT is not for everyone, and it might not be for you. Nonetheless, if you are still reading, then you might have enough iron will and determination to take your training to a new level- to recreate the once meager restrictions you had set upon yourself and genuinely step out of your convenience zone and start living, rather than dying a gradual demise. You exclusively get one shot at this life; make it count! No justifies , no miss!

The Workouts

Here are my top 10 indoor/ outdoor HIIT workouts( intermediate and advanced) from http :// joedonnellyfitness.com /


Group 1 😛 TAGEND

25 jumping jacks 25 standing diddly-squats 25 high-pitched knees standing in place (4 rectifies , no respite)

Group 2: forty-five seconds fast start line Lowering to floor and do 25 crunches Roll over and do 20 push-ups

( 5 names)

Group 3 😛 TAGEND

20 burpees 40-feet marching pounces On all fours, do 25 mountain climbers

( 4 laids)


2 minute warm-up at elevation 5

1 minute level 10 30 seconds level 7 1 minute level 11 30 seconds level 8 1 minute level 13 30 seconds level 9 1 minute level 14 30 seconds level 10 30 seconds level 15 1 minute level 10 30 seconds level 14 1 minute level 9 30 seconds level 13 1 minute level 8 30 seconds level 12 1 minute level 7 30 seconds level 11 3 time cool-down level 5


Rowing Machine 3 hour 50 percent sequence for warm-up 1 minute peak intensity, one minute moderate 2 minute max, 2 instant moderate 1 minute max, 90 seconds moderate 90 seconds max, 1 minute moderate


1. With movement lasso, do double slants( 2 twistings per mount) for 12 to 15 seconds, then single rotate per startle for 45 seconds for 10 reps.

2. Plate or sled thrusts. Lay a 45 -pound plate flat on anchor. Place hands on plateful, have a sprinter stance with butt in the air, and drive the plate 2.5 hoofs, spin around and is coming( 45 -second rest, 8 reps ).

Do this in completion three times through.


Treadmill turned off, use handlebars to brace yourself with thought down and back flat. Sprint as hard as you can using leg drive to manually move the treadmill region for 15 to 20 seconds. Rest 30 seconds. This is one rep.( 20 reps)


1. 25 defines of bleacher walkings/ controls( active warm-up)

2. 12 x 100 ground sprints( 45 seconds remain between sprints)

3. 10 x 75 yard sprints( 30 seconds remain between sprints)

4. 10 x 50 garden sprints( 15 seconds between sprints)

5. Lunge 15 grounds, then run to midfield. Lunge 15 more, jog to other end line. This is one rep. Repeat for a total of 6 reps.

6. 50 rectifies of bleacher gait/ streams( cool-down)


1. 30 pitches of bleacher goes/ guides. Bouncing a step, try to jog last-place half when you break a sweat( active warm-up ).

2. Start by lying on back, legs straight-from-the-shoulder in the air, and touch toes for 20 reps, contracting abdominals each time. Then sprint across the width of the field and back. This thing is one rep. 10 reps total.

3. Still running the width of the field, add your option of 20 mountain climbers on all fours, or 30 put hunkers. Then run across and back. 10 reps total.

4. On the goal line, raced the length of the football field and back. Total of 200 yards. One-minute rest and a total of 6 reps.

5. Cool down with 50 initiates of bleacher passes/ walks.


1. 10 x 40 -yard sprints.( Sprint 80%, run back at 40%) The run back is your rest.

2. Hill sprints( 40 -5 0 gardens in portion, steepest incline you can find, sprint at max effort, walk down ), 20 reps. As you get more fatigued, your speed will decrease. Remember, it’s not about hurried; it’s about MAX effort on each rep.

3. 20 x 25 -yard sprints. Rapid fire. These are shorter sprints, so 15 seconds rest max between reps.

4. 4 x 200 -yard gassers. Sprint 100 gardens, touch the line, then return. Two instants rest between gassers.


1. 30 defines of bleachers( stairs) for warm-up( run up, running around ).

2. 15 push-ups, sprint 40 grounds( 10 names , no respite ).

3. 30 mountain climbers, sprint 20 yards, touch the line, sprint back (8 reps , no residue ).

4. 50 put squattings, pounce 25 gardens, lope 50 grounds (8 determines ). The sprint is your rest.

5. 20 leg raises with hip thrust, sprint 50 grounds, slow jog back (8 reps, the slow jog is the rest ).

6. 90 -second plank, sprint 100 yards( the board is your rest, 6 reps ).


1st Quarter

* On the steepest hill you can find, about 30 -4 0 yards in section, do max sprint( 6-9 seconds) slow jog down( 20 seconds, this is your rest period ). Do a total of 10 ceaseless reps and 4 planneds. No rest other than slow jog down. 10 reps equals 1 determined.

* 45 -second break after each make of ten reps. So 4×10= 40 deep-seateds of mounds!

2nd Quarter

* 16 x 100 -yard sprints, 30 seconds rest between each rep( no sprint back, stand tall and breathe deep ).

3rd Quarter

* 50 -yard shuttle moves( sprint 25 yards, sprint back ). This is one rep. 10 seconds rest, 10 reps.

* 30 -yard shuttle moves,( sprint 15 yards, sprint back ). This is one rep. 10 seconds between reps, 10 reps.

4th Quarter

* Sprint to exceed of hill, sprint down, sprint back to top, sprint down. This is one rep.

* 25 seconds rest between reps, 10 reps.

For more with Joe Donnelly, see http :// joedonnellyfitness.com /

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