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Here s what we re going to be covering i m personally going to show you some of my favorite strength and conditioning hiit workouts that will have you pouring out sweat and blood before the 20 minutes is over.
Intense hiit workout plan. The work to rest ratio can vary from 1 1 for example 30 seconds on 30 seconds off to 1 4 or more and the rounds can be just a few or 15 or more. A study from australia reported that females following a 20 minute interval training program consisting of 8 second sprints followed by 12 second recovery periods lost six times more body fat than the group who followed a 40 minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate. This is the reason why the full body hiit workout circuit has a ratio of 2 1. Hiit workouts consist of alternating between bursts of high intensity exercise and low intensity exercise usually with a ratio of 20 to 30 seconds of intense exercise followed by 15 to 30 seconds of rest or less intense exercise.
This type of training is called high intensity interval training or hiit. Hundreds as the name implies involves doing 100 rep sets. Brief all out work periods separated by rest periods that you wish were just a little longer. With gvt aka 10 10 you do 10 sets of 10 reps on a given exercise.
Vinyasa hiit workout interval 2. German volume training gvt and hundreds training. Do this entire interval three times. By combining these killer moves into one routine you get a homemade hiit workout that burns calories and fires up your muscles.
Hiit stands for high intensity interval training which refers to the short bursts of intense exercise alternated with low intensity recovery periods that make up the protocol. Have partner throw ball to you roll down. In this routine you will have to work out for 2 minutes straight at a moderate intensity and then push yourself to a higher intensity workout for one minute. For this hiit 100s program i ve combined hiit not only with weights but also with two very popular intense and effective weight training techniques.
The essential framework of high intensity interval training is always the same. Target your core with these compound abdominal exercises using a medicine ball. 10 reps first round 15 reps second round and 20 reps third round take 15 seconds of rest between sets. And if you re able to actually bust out that level of intensity five six or seven days per week you re likely.
In today s episode of hiit workouts i m going to be giving you the perfect 20 minute hiit workout plan.
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