I love HIIT and incorporate into every routine I do daily. Si every Friday i will post a HIIT routine that will cover whole body workouts or target muscle groups. You will always receive extra motivation on Fridays with HIIT, because HIIT is the most extensive category that literally combines cardio and strength training at the same time. I will be as detailed as possible with pictures and video.
Week 1.
When starting out HIIT routines, are the hardest most pain in the ass way of getting fit. I like that i feel that way about it, because it lets me know exactly what i need to work on. The sore muscles from the vigorous strength training, mixed with the collapsing feeling of the intense cardio, so perfectly interwoven that promotes healthy muscle growth, 48 hour fat burn and a chance to breathe easier tomorrow.
I Love HIIt and Hate It in the same breathe. Why? HIIT is the only workout that will always make you tired and push you as hard as you can go in a safe and productive way. I never have to worry about hurting myself with too much weight and i always can take a quick water break to let my lungs relax. I know that everytime i do HIIT I feel stronger, quicker and leaner afterwards. On top of that its easier for me to monitor my improvement when my weekly HIIT routine is finished. Compare results as you go along on a week by week basis, using when you were getting fatigued as your ruler. You'll notice quickly how much stamina your gaining, You'll see that you are doing pushups with ease and knocking out more crunches in a 30 second period that you didnt think you would ever do before. Then you start stepping up your workouts by adding weights, sprinting in place, adding balancing moves, and doing them everyday.
Motivation is key to getting in shape and HIIT is the easiest way to monitor. Remember to always document your results on a day to day basis, and even a move to move basis. Like last monday you were able to do 10 pushups in 30 seconds. Now this monday you did 15 pushups in 30 seconds. I always suggest to write down the moves you will do and keep track of how you many you do right after each workout. Keep the pen and paper right next to you, so you can write down how many you did quickly on your break. You might not feel like your improving sometimes, so this method gurantees that you will see results and be able to goal set on a reasonable basis.
I suggest at least 3 HIIT workouts a week to get started. Go for 30 minutes total, 30 second intervals with 10 seconds rest in between. That leaves 45 workouts that you can do. 23 30 second sprinting and cardio and 22 muscle targeted workouts.
WEEK 1: UPPER BODY HIIT
1. 30 seconds of pushups - 10 seconds rest - 30 seconds of jogging in place
2. 30 sec. of crunches - 10 sec rest. - 30 sec. of jumping jacks
3. 30 sec. of wide pushups - 10 sec rest - 30 sec. of mountain climbers
4. 30 sec. of diamond pushups - 10 sec rest - 30 sec of jump rope
5. 30 sec of V-ups - 10 sec. rest - 30 sec of jog in place
6. 30 sec. plank - 10 sec rest - 30 sec jumping jacks
7. 30 sec curls - 10 sec rest - 30 sec mountain climbers
8. 30 sec bench press - 10 sec rest - 30 sec jump rope
9. 30 sec crunch toe touch - 10 sec rest - 30 sec jog in place
10. 30 sec in and outs - 10 sec rest - 30 sec jumping jacks
Then repeat for 2 more round. That could be a great upper body HiiT routine. Week 1 baby get at it!!!
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