Better results in less time. What's not to love about high-intensity interval training? Melt fat fast with this scientifically proven program! Drake Waiting Up Lyrics here. High intensity interval training (HIIT training) has become a staple of performance for many athletes and fitness enthusiasts, alike. One of the main re. No matter if your goal is fat loss, muscle gain, or athletic performance, high-intensity interval training can help you nail it. Here are complete workout programs. 8 amazing fat-burning intervals. During a HIIT workout. DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more.

If we had a dollar for every well-intentioned person who’s centered his or her fat-burning efforts around low- to moderate-intensity cardio sessions, we could make Fort Knox our summer retreat. This “I’m trying to lose weight, so I’m just doing cardio” attitude has become epidemic, as people waste countless hours on ellipticals, tread-mills, and stationary bikes, with very little to show for it. The results they’re after, of course, are and an overall leaner physique, which is best accomplished through at appreciable volumes. For those of you who aren’t familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity (walking at a moderate pace) or complete rest.

This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity, such as walking on a treadmill at 60–70% of their max heart rate. HIIT was originally de- veloped by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies (see “HIIT Findings”). A lot of these studies found that subjects performing HIIT burned significantly more body fat—and in less time—than those who did steady-state cardio programs. The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (or EPOC—excess post-exercise oxygen consumption) that’s maintained after the workout is over. In other words, you burn more calories and more body fat while you’re sitting around doing nothing. In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage. VOLUME 100 When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training.

After all, weight training itself is a form of HIIT—you do a set with all-out effort, rest, then do another set, rest, and repeat. Serving Food Games Bush. Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT. But all you have to do is shorten rest periods and you’re doing a kind of HIIT that burns fat. For this HIIT 100s program, I’ve combined HIIT not only with weights but also with two very popular, intense, and effective weight- training techniques: German volume training (GVT) and Hundreds training.

With GVT, aka 10x10, you do 10 sets of 10 reps on a given exercise. Hundreds, as the name implies, involves doing 100-rep sets. With Hundreds, you’ll do 10 sets of 10 reps for one exercise per muscle group. Sounds the same as GVT, right? HIIT is incorporated via the rest periods between those 10 sets.