Fitness Friday

Another week another workout…

Last week we focused on the TABATA- strength workout.

This week is all about the HIIT or High Intensity Interval Training. In HIIT’s, the duration of all-out activity is very short in ratio to the recovery. While it sounds nice, you must bust your butt during that work period or the workout will be a waste and you will not see results. You will also need a heart rate monitor or a machine that reads your heart rate in order to increase accuracy.

The Rules…

• These workouts are designed for beginners who are interested in losing tons of weight and getting super-fit and ripped.
• For beginners, I am going to assume that you are performing 2 strength training workouts per week(  ie: the workouts in last week’s post)
• I will outline 3 HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
• My recommendation: Do all 3 workouts if you can in the fitness level that fits you best.
• Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Beginner Workouts

Workout #1

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #2

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
• Cool-down – 10 mins at a perceived intensity 50% of your maximum intensity.

Intermediate Workouts

• These workouts are designed for intermediates who have outgrown the beginner workouts and are still interested in losing tons of weight and getting super-fit and ripped.

Workout #1

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 5 minutes of sprints – 10 sec. sprint with a 50 second rest
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec. sprint with a 50 second rest
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec. sprint with a 50 second rest
• 5 to 30 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #2

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #3

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
• 5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
• 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Advanced Workouts

• These workouts are designed for advanced trainees who have outgrown the intermediate workouts and who are almost super-fit and ripped.

Workout #1

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 4 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
• 5 to 30 minutes cardio at 60% of max intensity OR (185 – your age) Heartbeats per Minute

Workout #2

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
• 10 minutes cardio at 50% of max intensity
• 4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
• 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 10 minutes of sprints – alternate 10/15/20 sec sprints
• 5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 10 minutes of sprints- alternate 10/15/20 sec sprints
• 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

I want to hear your feedback on this stuff. Do you like it? Do you hate it? Is it helpful. What else do you want to learn about? These posts are all about helping you, so I want to know what you think!