CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com 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 …
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25 Comments
Awesome!! , my regular workouts(cardio/resistance) are just not challenging anymore and I am hoping this is what will take me off the plateu I am on.. can HIT be done more than 3 times a week? I want to lose the last 3 inches in about 3months,and the increased cardio and resistance I have been doing for the last 6 weeks,no results(1/4 inch loss w/balanced diet) I do not want to drop my caloritic intake to below 1200. any reccomendations for resistance HIT?
Thanks much
LFC
I use many different methods to work out, but, HIIT has to be the most effective for me. I have a hereditary neurological disorder that effects my periphiral nervous system, if I work out every day it just makes my weaker. With the HIIT workout, I train 2-3 times a week for 10-30minutes and definitely see gains in strength, endurance and body composition, and it gives my body time to recover. The biggest benefit for me is I can really challenge myself each time I train, a challenge makes it fun.
Thanks for this very clear explanation. Really appreciate it.
@ fat-crusher . com there is a great video that shows how to lose weight
How can I figure out my body fat % ?
@alfapapanovie I agree.
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yea im considerd fat or whatever when im 6 foot 240 and have only 5% fay on me…what the fuck is that?!?!
how about some fking demostrations u fking talk and fking yap for so long that its fking boring u dom fuck
HIIT is awesome and it works! but why cant we go to a store and they just chisel abs in our body.. only if it was that easyy *sigh*
Very true. Theres a term in the fitness industry to make sense out of BMI measurements. Over weight vs over fat. People who would be labled over weight are athletes who are considered ‘fat’ or ‘obese’ who clearly aren’t. Ala 220lb 5’10 muscular RB. This is to counter the in accuracy of BMI. It’s very flawed, and asumes we all have the same body type.
By doing this i can burn fat faster…??
is this true..??
no rests in between sets
20 second sprint,
20 sledge hammer tyre hits on each side,
20 medicine ball slams.
——–one set X3
20 second sprint,
20 kettle bell lifts
20 chin ups
——- SET X3
20 second sprint,
x20, 25 kg dead lifts
40 rope slams,
———SET x3
Nine sprints and sets, sprint on high speed, take up incline after each three sets, try to do it under ten 12 minutes,
If you feel like a champ do the whole thing through a snorkel
Jcommins- Bmi tests are really very standard and dont make allowance for a muscular person who will register as overweight. A much better indicator is a body fat test. You can get a fairly accurate one at your local gym using either calipers or the ones that send a small current through your body.
how long is the recovery period?
about 6weeks then change to something else for 6weeks
steppers are poor compared to a treadmill…fact!
The BMI only takes into account your weight, and height. It does not factor the muscle to fat ratio, according the BMI, most people you see who are ripped muscle wise, are probably considered obese or overweight according the BMI. For your height, I believe 200-230 would be a good weight, depending on your fat percentage. So in other words, don’t follow the BMI. Good luck.
how many times a day did you do them?
Hi. Im 6-0 and 235. I’m muscular but also fat with a gut. In fact, my bmi says I’m obese. I’m working to get down to 200, and I’m working on it because I’m getting older and I’m concerned about my health. But the BMI lists say my “normal range” tops out at 185, which means I’d have to lose 50 pounds. I haven’t weighed 185 since college, and I was skinny then. Can anyone tell me if these BMI are standardized, or do them fluctuate depending upon the individual? Any help would be appreciated.
try interval training on the stepper. it is a killer.
i box and i cut from 18% bodyfat to 12%.
this is TRUE WHAT he says try nonstop stuff
what i did for training is jump rope steps and suicides.
simply a diet can do by drinking water milk and fruits.