HIIT

Training Programme: High Intensity Interval Training, 2 Weeks (Member)

Workout.TrainingProgramme1Introduction

  • This is a an intense training programme that targets the whole body.
  • The programme runs for two weeks. Alternate four times for a two-month training period.
  • Body weight exercises make up the programme.
  • Tabatas are extensively used (see explanation below).
  • The cardio effect is magnified through the use of Tabatas.
  • Good luck!

Download

Click to download the programme and start an intense period: Download Area (Member).

Explanation

Tabatas:

  • 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
  • Rest 1 min after every full Tabata => total time per exercise of 5 min.
  • Find a pace that could be maintained throughout all eight sets, but only with great difficulty.

Workout: Full Body Cardio #HIIT

Workout.ExcerciseDictIntroduction

  • This is a full body routine that includes running and a few body weight exercises.
  • Tabatas are used (see explanation below).
  • It’s tough – good luck!

Exercises

  • Jog, 400 meters, rest 2 minutes
  • Tabata Pushups
  • Sprint, 400 m, rest 2 min
  • Tabata Bicycles
  • Sprint, 400 m, rest 2 min
  • Tabata Iron Mikes
  • Jog, 400 m

Explanation

Tabatas:

  • 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
  • Rest 1 min after every full Tabata => total time per exercise of 5 min.
  • Find a pace that could be maintained throughout all eight sets, but only with great difficulty.

Workout: Lower Body Tabatas

IntroductionWorkout.ExcerciseDict

  • Tabatas
  • Set, minimum 5

Exercises

  • Side Lunges w 2 sec pause at bottom
  • Iron Mikes
  • Box Jumps
  • Bulgarian Split Squat w 2 sec pause at bottom
  • Side Jumps
  • Alternating 1-Legged Squats
  • Knee Taps
  • Alternating Back Lunges w 2 sec pause at bottom

Explanation

Tabatas:

  • 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
  • Rest 1 min after every full Tabata => total time per exercise of 5 min.
  • Find a pace that could be maintained throughout all eight sets, but only with great difficulty.

Workout: Full Body Tabatas

IntroductionWorkout.ExcerciseDict

  • Tabatas
  • Single, min 4 exercises
  • Full Body

Exercises

  • 8-count Bodybuilders
  • Jumping Jacks
  • Mountain Climbers
  • Toyotas
  • Swimmers
  • Burpees
  • Bear Crawl

Explanation

Tabatas:

  • 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
  • Rest 1 min after every full Tabata => total time per exercise of 5 min.
  • Find a pace that could be maintained throughout all eight sets, but only with great difficulty.

Workout: Upper Body PT

Introduction

  • Tabatas
  • Set, minimum 5

Exercises

  • Pushup Mix (normal, wide, close, Spiderman, rotational)
  • Pullup Mix (normal, wide, narrow, reverse)
  • Arm Rotation, horizontal/vertical
  • Seated Dips
  • Shove Off Mix (normal, wide, narrow)
  • Chinups
  • Military Press
  • Dive Bombers

Explanation

Tabatas:

  • 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
  • Rest 1 min after every full Tabata => total time per exercise of 5 min.
  • Find a pace that could be maintained throughout all eight sets, but only with great difficulty.

Workout: Full Body Tabatas

Introduction

  • Tabatas
  • Single, min 4 exercises
  • Full Body

Exercises

  • 8-count Bodybuilders
  • Jumping Jacks
  • Mountain Climbers
  • Toyotas
  • Swimmers
  • Burpees
  • Bear Crawl

Explanation

Tabatas:

  • 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
  • Rest 1 min after every full Tabata => total time per exercise of 5 min.
  • Find a pace that could be maintained throughout all eight sets, but only with great difficulty.