HIIT – The Anaerobic Version………..or Part 5 of the "Why Can't I Lose This Fat" saga

For those of you that need to catch up, here is  Part 1, Part 2Part 3 and Part 4

And now that you’re all caught up, on with Part 5.

HIIT – High Intensity Interval Training

So, what is the big deal about HIIT?

High Intensity Interval Training will:

  • Increase your metabolism for up to 36 hours
  • Burn maximum fat in minimum time
  • Increase strength
  • Increase muscular endurance
  • Give you lean, firm muscles
  • Improve your anaerobic endurance
  • Shorten your workout times
  • Increase your free time, and
  • Guarantee world peace in our lifetime

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HIIT Theory

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If you are interested in the theory behind HIIT training, check out this earlier post.

For now, here are the basics.

  • With HIIT, you try to perform as many reps as possible within a set time period
  • Each HIIT super-set is made up of many HIIT mini-sets of a single exercise
  • Within each HIIT mini-set, you try to perform as many reps as possible
  • I usually start beginners with a 10 minute super-set. That super-set is made up of 10 second mini-sets and 60 second rest periods.
  • This means that each mini-set and rest period = 70 seconds, and
  • That during the 10 minute super-set, the trainee will perform 9 mini sets, and
  • Will work for 90 seconds and rest for 510 seconds

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For this article, I will outline a beginner workout. In my next post, I will outline HIIT workouts for intermediate and advanced trainees.

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Beginner Workout

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Choose this workout if you have never tried HIIT before.
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This is a 6 week program, designed to prepare you for the intermediate workout.

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Schedule

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Week 1: (1) 20 minute HIIT workout – (consisting of 2 x 10 min. HIIT super-sets)

Week 2: (2) 20 minute HIIT workouts

Week 3: (3) 20 minute HIIT workouts

Week 4: (1) 30 minute HIIT workout and (2) 20 minute HIIT workouts

Week 5: (2) 30 minute HIIT workouts and (1) 20 minute HIIT workouts

Week 6: (3) 30 minute HIIT workouts
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The Exercises

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With any beginner HIIT program, I like to keep the exercises simple.

As such, you will be performing only (2) exercises per workout.

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Workout 1

Squat

Push-Up

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Workout 2

1 Leg Deadlift

Bodyweight Row – at home – substitute your kitchen table for the power rack

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Workout 3

Thruster

Chin-Up / Pulldown

Option 1: Home-Gym Pulldown with a Band

Option 2: Commercial Gym Pulldown

Option 3: Chin-Ups

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SAMPLE HIIT WORKOUT

WEEK – WORKOUT

EXERCISE

RESISTANCE

SUPER-SET TIME

MINI-SET TIME

REST TIME

TOTAL MINI-SETS

1-1

SQUAT

BODY-WEIGHT

10 MIN.

10 SEC

60 SEC

9

1-1

PUSH-UP

B/W

10 MIN.

10 SEC

60 SEC

9

2-1

SQUAT

B/W

10 MIN.

10 SEC

60 SEC

9

2-1

PUSH-UP

B/W

10 MIN.

10 SEC

60 SEC

9

2-2

1 LEG DEADLIFT

B/W

10 MIN.

10 SEC

60 SEC

9

2-2

ROW

B/W

10 MIN.

10 SEC

60 SEC

9

3-1

SQUAT

B/W

10 MIN.

10 SEC

60 SEC

9

3-1

PUSH-UP

B/W

10 MIN.

10 SEC

60 SEC

9

3-2

1 LEG DEADLIFT

B/W

10 MIN.

10 SEC

60 SEC

9

3-2

ROW

B/W

10 MIN.

10 SEC

60 SEC

9

3-3

THRUSTERS

B/W + 20 LBS

10 MIN.

10 SEC

60 SEC

9

3-3

CHIN-UP

B/W

10 MIN.

10 SEC

60 SEC

9

4-1

SQUAT

B/W

15 MIN.

10 SEC

60 SEC

13

4-1

PUSH-UP

B/W

15 MIN.

10 SEC

60 SEC

13

4-2

1 LEG DEADLIFT

B/W

10 MIN.

10 SEC

60 SEC

9

4-2

ROW

B/W

10 MIN.

10 SEC

60 SEC

9

4-3

THRUSTERS

B/W + 20 LBS

10 MIN.

10 SEC

60 SEC

9

4-3

CHIN-UP

B/W

10 MIN.

10 SEC

60 SEC

9

5-1

SQUAT

B/W

15 MIN.

10 SEC

60 SEC

13

5-1

PUSH-UP

B/W

15 MIN.

10 SEC

60 SEC

13

5-2

1 LEG DEADLIFT

B/W

15 MIN.

10 SEC

60 SEC

13

5-2

ROW

B/W

15 MIN.

10 SEC

60 SEC

13

5-3

THRUSTERS

B/W + 20 LBS

10 MIN.

10 SEC

60 SEC

9

5-3

CHIN-UP

B/W

10 MIN.

10 SEC

60 SEC

9

6-1

SQUAT

B/W

15 MIN.

10 SEC

60 SEC

13

6-1

PUSH-UP

B/W

15 MIN.

10 SEC

60 SEC

13

6-2

1 LEG DEADLIFT

B/W

15 MIN.

10 SEC

60 SEC

13

6-2

ROW

B/W

15 MIN.

10 SEC

60 SEC

13

6-3

THRUSTERS

B/W + 20 LBS

15 MIN.

10 SEC

60 SEC

13

6-3

CHIN-UP

B/W

15 MIN.

10 SEC

60 SEC

13

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Here is a pdf copy of the sample workout – sample-hiit-workout

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Good luck; and if you have any questions, do not hesitate to comment.

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Thanks in Advance.

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