High Intensity Interval Training (HIIT) started off as a simple concept where you alternate between periods of high and low intensity exercise. But, as you know the human body is an extremely adaptable machine.
And the human mind is friggin creative. So HIIT has really evolved into a form of training where you use bodyweight, kettlebell, and dumbbell movements to shock your body into more fat loss and more muscle gain.
One of the easiest ways to set up an interval workout is to choose one Kettlebell movement, one Bodyweight movement, and one Cardio movement. If you do not have Kettlebells, then you can use Dumbbells or any other weighted object.
Or, simply use two bodyweight exercises followed by a cardio movement. Make sure you can perform the cardio movement at a high intensity level. I’ve used sledgehammer swings. You can purchase a sledgehammer for $30.
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Once you’ve chosen your movements, simply perform the movements all-out for 15 seconds. The way I have my movements set up, each round lasts 60 seconds. Plus 30 seconds of rest, is 90 seconds per round.
10 rounds would take you just 15 minutes! Compare that to an hour on the treadmill, and you’ll realize that you’re getting more work done in just 1/4th of the time! However, don’t try to do 10 rounds all at once.
Aim for 5 rounds. If you feel you can do one more, then one more. Keep going until you really feel that you can’t do one more round. If you were able to perform all 10 rounds in your first attempt, then try and make the workout harder for next week.
For example, you can:
- Perform more rounds
- Extend the intervals to 20 seconds
- Switch to a more difficult movement
- Lower rest periods
However, make sure you do not use the same workout for more than 4 weeks. Keep switching things up for continual progress!
10 rounds of:
- Two-Hand Kettlebell Swings, 15 seconds
- Pushups, 15 seconds
- Sledgehammer Swings, 15 seconds each hand
- Rest 30 seconds
In the spirit of pushing the boundaries of interval training, I’ve come up with 6 of my own HIIT workouts using majority bodyweight movements. There’s only one workout that involves a Kettlebell. You can easily substitute this exercise using a dumbbell or any lower body bodyweight exercise.
I’ve put them all together in a brand new manual: Intervals from Hell
These are really hard core workouts, and will push even the toughest trainee! However, there’s only one way you can grab them…I’m including them as a bonus to another training program called “Fighter Workouts for Fat Loss”
So here’s how you can get Intervals from Hell:
- Step One: Purchase Fighter Workouts for Fat Loss using the link below.
- Step Two: Forward your receipt number to firstname.lastname@example.org
I’ll send you your workouts VIA Email.
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