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Today we are going to go over high intensity interval training.
You have more than likely heard of HIIT because it’s being used in a lot of workout programs these days for fat loss. This is because the smarter trainers know that you get results faster without the need for slow, boring cardio.
HIIT involves any type of sprint exercise that lasts for anywhere between 0 and 90 seconds. Anything longer than two minutes can get into what is known as aerobic training.
Usually, however, intervals are in the 15-30 or even 45 second range. This means you go hard for this period of time and follow that with a rest period that is very easy.
Keep in mind, one of the biggest mistakes people make when doing their interval training is they don’t drop the intensity down low enough during the recovery period.
For example, if you are running at 10mph during the hard phase of your interval and then only drop it down to 8mph during the “easy” portion, then you are really just doing cardio, and not HIIT.
So, start out with a 5 minute warm-up and then jump into the HIIT, doing a pace you can maintain for 30-45 seconds. After, bring it down to a very easy recovery pace.
Now, it doesn’t matter if you are running at 10 or 12 mph – always bring the intensity down to a 3.5 intensity level to allow your body to properly recover. Repeat this six times, followed by a 5 minute cool down and that’s it.
So there is an interval training workout that will give you better fat loss results faster than long, slow, boring cardio, while also making you fitter for every day activities.
Craig Ballantyne from Turbulence Training and TTMembers shows us how to burn fat effectively with interval training.
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Duration : 0:2:34
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The interval training portion of your workouts is very important for fat loss. Not only has research shown that long, slow cardio doesnt work that well for fat burning, but studies also show that interval training works better to help you lose belly fat.
Unfortunately, just saying the words interval training can spare people, plus some trainers make interval training far too complicated for people who have never done interval training in the past.
The great news is that interval training can be done by everyone, even beginners, provided you have them exercise at the right level of intensity for their fitness level.
Generally, I recommend people use the stationary bike for their interval training workout simply because it is easy to transition between hard an easy and you don’t have to worry about falling off the treadmill or advanced sprinting. Also, you’ll need an extra warm-up with sprinting intervals.
In this example I am going to use the treadmill and I recommend doing your interval training immediately following your strength training. However, if you aren’t fit enough, then you can do interval training or cardio training on your off days instead. Just be sure to have 1 full day of rest. For your intervals, you will want to train 3 days/week.
Below I am going to detail 3 interval training workouts from the beginner preparation phase.
Workout A
Start with a 5 minute warm up, exercising at a slightly harder than what you’d do for a regular cardio pace. For example, if you normally do 3.5 mph, then do 3.7 mph for 3 minutes.
This would be at a subjective 7/10 intensity level. So if your regular cardio was at a 6/10, then think about that intensity and then go a little bit higher. This will allow you to exercise harder than you normally would if you went for 30 minutes straight.
After 3 minutes at a 7/10 intensity it is important to bring it down to a nice, easy 3/10 intensity for your recovery. At this pace you will remain for 2 minutes and it will allow you to work extra hard when you bring it back up to the 7/10 intensity.
Do this for a total of 3 total intervals of hard and easy, counting as one. Finish with a 5 minute cool down. This interval training workout will last a little over 20 minutes.
Workout B
This interval training workout is a little more difficult than workout A. Complete your warm up and then do 90 seconds at an 8/10 intensity. This would almost tire you out after 90 seconds at this pace, and then follow with a 2 minute recovery at a 3/10 intensity. Complete for a total of 5-6 intervals, followed by a 5 minute cool down, lasting a total of 20-25 minutes.
Workout C
This is a high intensity cardio workout. To complete workout C, you will perform 20 minutes of straight cardio at a 6-6.5/10 intensity. So this would be something that tires you out after 20 minutes and something you couldn’t do for 25 minutes. Again, begin with a 5 minute warm up, 20
minutes of cardio, and follow that with 5 minutes of cool down.
Do each of those workouts once per week at the end of your resistance training workouts and youll burn fat fast.
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.turbulencetraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
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Duration : 0:5:54
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Duration : 0:0:29
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For this workout you are going to start out with a Reverse Lunge exercise. With dumbbells in both hands and feet shoulder-width apart, step back onto the ball of your foot, drop your knee straight down, and use your stationary leg to pull yourself back up. You will be working your glutes and hamstrings of the lead leg throughout this exercise. Do all reps for one side and then switch.
The second exercise will use the Ab wheel to target your abdominals. However, instead of rolling straight out, you will go on a diagonal. So you will go out in one direction, back in, and then out toward the opposite side. If you have never done this exercise before, than only do one or two sets the first time as your abs will be in a lot of pain the following day.
If you don’t happen to have an ab wheel, then you can easily substitute this exercise with a stability ball. So, place your hands outstretched on the ball in front, and then roll out, and back in.
In the second superset of this workout, you will pair a 1-Leg Bench Squat with the Dumbbell Romanian Deadlift. To get in position, stand on top of a bench at the very end and drop one leg off the bench, lowering yourself down, and then come back up. You want to try and push your hip back as much as you can as you squat down. This exercise will work your quad a little bit more than some of the other 1-leg exercises as well as require excellent balance. Do all reps for one side and then switch legs.
For the deadlift, you want to bend your knees slightly and position the dumbbells in front of your thighs. Next, push your hips back as much as you can and keep your back flat and chest up. You will feel a strong stretch in your hamstrings and be sure to squeeze both them and your glutes to come back up.
In the final superset of this workout you will do Dumbbell Swings and Dumbbell Rear Deltoid Raises. If you have a kettlebell than you can use that in place of the dumbbell for this first exercise.
Grab the DB with both hands, drop in down between your legs and drive up to chest level. All the power will be generated from your hips while your arms are just there for the ride.
Immediately following all your swings, you will go into the rear deltoid raise. You will want to bend forward as far as you safely can while keeping your back flat and then raise the dumbbells up and out to the side. Be sure to control the dumbbells as you bring them back down to the start position.
That’s it for the weight portion, now you’re ready for the bodyweight circuit. This can be used in place of regular interval training.
You will begin with a Y-Squat. So, with feet shoulder-width apart and hands up in a Y position, push your hips back and squat down to parallel and back up. Make sure you keep your shoulder blades together and your hands raised throughout.
The next exercise in this circuit is a difficult one, the Spiderman Push up. From a regular push up position, as you go down, bring your knee up to your elbow and back out. Alternate sides.
From there, you will move into Chin-ups, lowering for three seconds and then raising for one. For this exercise, do as many chin-ups as you can. With an underhand grip and starting from a dead hang, pull your chest up to the bar and lower down for three.
After you’ve gone to failure with the chin-ups you’ll find a bench to do Bulgarian Split Squats. So, place one foot behind you up on the bench and drop your hips straight down, using your front leg to do all the work. Do all reps for one side and then switch legs.
The last exercise of this bodyweight circuit is Mountain Climbers. For this exercise, go down into a regular push up position and then alternate bringing one knee up to your chest. You want to keep your hips down and your abs braced throughout the exercise.
Repeat that circuit up to three times, take a minute rest and that’s it for this workout.
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
Duration : 0:6:23
CLICK HERE FOR A FREE WORKOUT!!
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This is the 2K9 Fusion Fat Loss workout. This is the updated version of the 2K6 program, so you’ll discover new exercises and new ways of doing things.
You’ll start out with a total body warm up using only your bodyweight and really focusing on the hips. This will eliminate a lot of the pain from your lower body as well as allow you to perform the exercises much more easily.
The first exercise in the warm-up will be running in place for 20 repetitions in total.
Next up is an exercise called the Duck Under. So, from a standing position, step out, push your hips back and slide across while ducking under.
After that exercise you’ll do Step Overs. So imagine you are stepping over something and bring your knee up in front and then outward over a tall invisible object. Then bring your other leg up and over as well, then go back the other way.
So you’re really trying to loosen up your hips in a whole bunch of different directions.
Next up is a dynamic flexibility exercise for the hamstrings called Leg Swings. So, hold onto something for support, and then swing your leg in front and behind you. Start out nice and slow as you don’t want to stretch the hamstring too much on the first couple swings, and then slowly increase the range of motion with each swing. Do 20 repetitions on one side and then 20 on the other.
Then you’re going to go into an exercise called the Pull Down Push up. So, spread your fingers out and get in the push up position, as you go down, tuck your elbows in and squeeze your shoulder blades together. As you come down act as if you’re pulling yourself down and then pop up. Really try to focus on bringing your shoulder blades together as you go down in the push up.
You’ll finish off the warm up with a Prisoner Lunge. So, place your hands behind your head and step out and drop down, then drive back up.
Rest for one minute, and then go through the circuit one more time and then you’ll find your hips are nice and loose and ready for the workout.
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
Duration : 0:3:19