High Intensity Interval Training. I've put my clients through this (and Plyos, see my plyometric work out under “Not So Humble Work Outs.”) long before it was "in vogue."
If you want a work out that gives you quick results in a short period of time, this is the one for you! The duration is short, anywhere from 20 to 45 minutes. Combine HIIT with the Humble Core work out routine 3 times weekly (not consecutive days) and you'll see results!
HIIT increases total work performed at higher intensity resulting in:
*faster improvements in VO2 max (your lungs work better because of oxygen rich blood circulation)
*greater adaptation of Type II muscle fibers (used in sprinting, jumping, throwing)
*increased weight loss
*increased EPOC (the after burn you benefit from up to 2 hours after work out)
*Expend more calories at rest
*Burn more belly fat
Ok, so the idea is to increase the intensity, decrease the work interval with a longer rest period. Keep it simple, allow 48 hours rest between HIIT sessions, and modify as necessary for fitness level.
As always, if you have health issues, are deconditioned, have not worked out in awhile or lead a sedentary life check with your doctor before starting any exercise program.
Here are a couple of routines using ascending & descending pyramid intervals. Take this at your own pace. Modify when necessary for your fitness level. This can also be done at your local football stadium, IF the bleachers are tall and steep. NO short, wimpy stadium bleachers for you!
ASCENDING PYRAMID
*Run 1 flight of stairs:Rest 30 seconds
*5 pushups:Rest 30 seconds
*Run 2 flights of stairs: Rest 60 seconds
*10 pushups: Rest 60 seconds
*Run 3 flights of stairs: Rest 90 seconds
*15 pushups:rest 2:00 minutes
DESCENDING PYRAMID
*Run 3 flights of stairs: Rest 90 seconds
*15 pushups:rest 90 seconds
*Run 2 flights of stairs: Rest 60 seconds
*10 pushups: Rest 60 seconds
*Run 1 flight of stairs:Rest 30 seconds
*5 pushups:Rest 2:00 minutes
This is one cycle (both ascending and descending)
You can stop at one cycle or continue on by repeating this cycle up to 4 times.
Good luck, have fun and stay safe while doing this work out.
Until next time......
GOOD HEALTH TO ALL!!
HIIT increases total work performed at higher intensity resulting in:
*faster improvements in VO2 max (your lungs work better because of oxygen rich blood circulation)
*greater adaptation of Type II muscle fibers (used in sprinting, jumping, throwing)
*increased weight loss
*increased EPOC (the after burn you benefit from up to 2 hours after work out)
*Expend more calories at rest
*Burn more belly fat
Ok, so the idea is to increase the intensity, decrease the work interval with a longer rest period. Keep it simple, allow 48 hours rest between HIIT sessions, and modify as necessary for fitness level.
As always, if you have health issues, are deconditioned, have not worked out in awhile or lead a sedentary life check with your doctor before starting any exercise program.
Here are a couple of routines using ascending & descending pyramid intervals. Take this at your own pace. Modify when necessary for your fitness level. This can also be done at your local football stadium, IF the bleachers are tall and steep. NO short, wimpy stadium bleachers for you!
ASCENDING PYRAMID
*Run 1 flight of stairs:Rest 30 seconds
*5 pushups:Rest 30 seconds
*Run 2 flights of stairs: Rest 60 seconds
*10 pushups: Rest 60 seconds
*Run 3 flights of stairs: Rest 90 seconds
*15 pushups:rest 2:00 minutes
DESCENDING PYRAMID
*Run 3 flights of stairs: Rest 90 seconds
*15 pushups:rest 90 seconds
*Run 2 flights of stairs: Rest 60 seconds
*10 pushups: Rest 60 seconds
*Run 1 flight of stairs:Rest 30 seconds
*5 pushups:Rest 2:00 minutes
This is one cycle (both ascending and descending)
You can stop at one cycle or continue on by repeating this cycle up to 4 times.
Good luck, have fun and stay safe while doing this work out.
Until next time......
GOOD HEALTH TO ALL!!
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