Ramp Up Your Fat Burning…

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 High Intensity Interval Training (HIIT)

Why?

– Save Time

– Fire Up Your Metabolism

– Continue To Burn Calories After Your Session

– Preserve Lean Muscle Tissue

Get your ‘HIIT’ right with this simple plan!….

Choose one or several simple exercises where you can safely push yourself hard! (think low skill movement)

for example:

Rowing
Boxing
Bike
Treadmill / Sprints
X – Trainer
Battle Ropes
Sled / Prowler
Bodyweight (e.g. Burpees…. errrrrr)

Choose a ratio (Work:Rest):

1:1, 1:2, 1:3

We recommend that a beginner use 1:1 or 1:2

A more advanced trainer can also use 1:1 or 1:2 but should be able to generate enough intensity on a 1:3 ratio to ‘Need’ the recovery to perform the following rep.

Choose a work time between 30-60 seconds and then use the ratio to work out the rest time

Then establish how many reps it will take for a session of 12-20 minutes (total session time)

This can be a single session on its own or tagged onto the back of a resistance training session…

Make sure each ‘working’ portion is HARD GRAFT!… (you may experience a drop off in performance its up to you to find the right intensity to complete the reps within the set)

Simple and effective!!!!

TRY THIS…Example Session:

5 minute warm up and dynamic stretch

30:60 x 12

30 seconds as fast as you can on a Rowing Machine
60 seconds active recovery (by active we mean walk around whilst catching your breath)

30 seconds as fast as you can on a Bike
60 seconds active recovery

30 seconds Burpees
60 seconds recovery

Repeat this circuit 3 times

Session done in Under 20 minutes!!!

BOSH!!!!

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About the Author Russ

I specialise in taking busy guys from being out of shape to being in very good shape. Founder Director of RM Fitness and have been a professional coach for 14 years.

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