HIIT Workout

Author Rod Ferris B.A. CPA, CPAFLAFitness Level IntermediateType Muscular Definition
Days in Plan 4 Days Rest Between Sets:
1:00-1:30 minutes
Duration20 Min per session
This HIIT workout is an excellent way for men and women to burn as much as 9 times the amount of fat than regular training. You can perform HIIT (high intensity interval training) on any type of cardio equipment but we will use the common elliptical (elitical) machine and the treadmill.

You also need to use the hiit calculator to find out what your heart rate should be at during a hiit training workout. This is usually calculated by a percentage of your maximum heart rate. This hiit workout program should be performed 4 times a week in conjunction with a strength training program. You can find plenty of workout programs in this section.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 10 Min Intensity: 95%
Notes:Start this hiit training program by completing 4 sessions of 30 seconds of hard exercise followed by 90 seconds of relaxing.
Day 2 - Cardio
Rowing Ergometer Exercise Picture 1. Rowing Ergometer
Duration: 10 Min Intensity: 90%
Notes:Try 5 sessions of 20 seconds of hard rowing followed by 60 seconds of rest.
Day 3 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 10 Min Intensity: 90%
Notes:Try 5 sessions of hiit. Exercise hard for 10 seconds and then rest for 45 seconds. Repeat for 5.
Day 4 - Cardio
Squash Exercise Picture 1. Squash
Duration: 60 Min Intensity: 85%
Notes:Squash is constantly stopping and starting which is a great way to burn fat and burn calories. Try cross training every week, it will keep you motivated and you wont get sick of the time on the elliptical machine.

With this log you will be able to print off as many sheets as required to track this workout.

HIIT Basics

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