SHRED FAT QUICK WITH THESE 5 HIIT WORKOUTS

| By Jill Dunn
SHRED FAT QUICK WITH THESE 5 HIIT WORKOUTS

SHRED FAT QUICK WITH THESE 5 HIIT WORKOUTS

Nobody wants to spend hours in the gym doing cardio. HIIT is a great way to hammer out a quick cardio session, burn a ton of calories, increase your metabolism and even build muscle! And the best part is, it can be done outdoors with minimal equipment and its FUN!

HIIT (High Intensity Interval Training) is a form of cardio that alternates periods of short intense intervals with lower intensity recovery periods. During high intensity intervals, you should push your heart rate as high as you can safely take it. Generally, that's about 80-90% of your maximum heart rate. (This is your anaerobic zone.) During the lower intensity recovery intervals, your heart rate should be between 60-70% of your maximum heart rate.  (This is your aerobic zone.) Maximum Heart Rate (MHR) can be calculated by subtracting your age from 220.

Benefits of HIIT:
  • Burn more calories in a shorter amount of time.
  • Increases athletic ability. HIIT has been shown to improve VO2 max faster than long duration cardio.
  • Elevates levels of HGH. Human Growth Hormone is important for bone strength, metabolism, muscle preservation and also has anti-aging effects.
  • Increases metabolism and fat burning.  Creates an “after burn” effect by increasing your resting metabolic rate. This is caused by excess post exercise oxygen consumption (EPOC).  After you complete your workout, your oxygen consumption and calorie burning remain elevated long after, causing you to burn more calories throughout the day.
  • Unlike longer cardio sessions, HIIT allows dieters to preserve hard earned muscle while dropping fat and can actually help build muscle in some instances.
  • Can be done anywhere with minimal equipment.


Here are 5 quick and efficient HIIT workouts that will burn fat and build muscle in less than 30 minutes!

Treadmill HIIT

Warm Up: Jog 5 Minutes
INTERVAL SPEED DURATION
High Intensity Sprint 1 Minute
Low Intensity Walk 1 Minute
*Complete 20 Minutes of Intervals*
Cool Down: Walk 5 Minutes

 

BASIC TRACK HIIT

Warm Up: Jog 1 lap
INTERVAL SPEED DURATION LAP
Low Intensity Walk Curve 1
High Intensity Sprint Straight 1
Low Intensity Walk Curve 1
High Intensity Spring Straight 1
Cool Down: Walk 1 lap

 

ADVANCED TRACK HIIT WITH ADDED PLYOS

Warm Up: Jog 1 lap
INTERVAL SPEED/EXCERCISE DURATION LAP
Low Intensity Walk Curve 1
High Intensity Sprint Straight 1
High Intensity 30 Jumping Jacks   1
Low Intensity Walk Curve 1
High Intensity Spring Straight 1
High Intensity 20 Jump Squats   1
Low Intensity Walk Curve 2
High Intensity Sprint Straight 2
High Intensity 20 Burpees   2
Low Intensity Walk Curve 2
High Intensity Spring Straight 2
High Intensity 20 Lunge Jumps   2
Cool Down: Walk 1 lap

 

Battle Ropes

BATTLE ROPES 4 ROUNDS
BATTLE ROPE ALTERNATING WAVES 30 SECONDS
BATTLE ROPE DOUBLE WAVE 30 SECONDS
REST 30 SECONDS
BATTLE ROPE IN AND OUT WAVES 30 SECONDS
BATTLE ROPE SIDE TO SIDE WAVES 30 SECONDS
REST 30 SECONDS
BATTLE ROPE SIDE TO SIDE SKATER WAVES 30 SECONDS
BATTLE ROPE DOUBLE WAVE WITH JUMP SQUAT 30 SECONDS
REST 60 SECONDS
REPEAT  

 

PLYO/AB CIRCUIT

PLYO/AB CIRCUIT 4 ROUNDS
JUMP SQUATS 30 SECONDS
BURPEES 30 SECONDS
SPLIT LUNGE JUMPS 30 SECONDS
V-UPS 30 SECONDS
LATERAL BOUND 30 SECONDS
BICYCLE CRUNCHES 30 SECONDS
SQUAT IN AND OUT 30 SECONDS
MOUNTAIN CLIMBERS 30 SECONDS
REST 60 SECONDS
REPEAT  

 

Combine this workout with ENCINERATE thermogenic 20-30 minutes before, and sip on some ENDURE BCAA Amino Acids during for the ultimate fat ENCINERATE and muscle recovery stack!

Author:
Jill Dunn
IFBB FIGURE PRO
CPT, Fitness & Nutrition Coach
Competition Prep Coach
eFlow Nutrition Athlete
IG: @JillDunnFit
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