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HIIT can be done almost anywhere with any piece of equipment—or without any equipment at all! Although it can be, HIIT does not have to be done on gym cardio equipment. The possibilities are virtually limitless. You can use it with a jump rope, with weights, with resistance bands, with your own body weight… Tabata training is even a form of HIIT.

The following program can take you from HIIT beginner to HIIT superstar in 8 short weeks.

The suggested time of each phase is just that—suggested. If you need to spend more than two weeks at a particular phase before moving up, go for it. Ditto if a phase seems too easy and you want to jump right up to the next phase.

Increase the intensity by adjusting your body position to increase or decrease the resistance. Remember, you want resistance because resistance builds muscle, and muscle burns calories! The more muscle you have, the more calories you will burn.

 

PHASE 1 (1:4): WEEKS 1-2

•15 seconds: High-intensity exercise

•60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 15-second high-intensity blast. 

Total time: 14 minutes

 

PHASE 2 (1:2): WEEKS 3-4

•30 seconds: High-intensity exercise

•60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 30-second high-intensity blast. 

Total time: 17 minutes

 

PHASE 3 (1:1): WEEKS 5-6

•30 seconds: High-intensity exercise

•30 seconds: Rest or low-intensity exercise

Repeat another 11 times, followed by a final 30-second high-intensity blast. 

Total time: 18.5 minutes

 

PHASE 4 (2:1): WEEK 7-8

•30 seconds: High-intensity exercise

•15 seconds: Rest or low-intensity exercise

Repeat another 25 times, followed by a final 30-second high-intensity blast. 

Total time: 20 minutes

 

THE HUMAN TRAINER SUSPENSION GYM HIIT

Try this powerful HIIT workout done with The Human Trainer

 

 Low — Jog 

 High — Foot Cradle Mountain Climbers 

 Low — Jog 

 High — Foot Cradle Pushup Knee Tuck Combo 

 Low — Jog 

 High — Squat & Row 

 Low — Jog 

 High — Chest Press (Wide Stance) 

 Low — Jog 

 High — Alternating 1 Leg Squat 

 Low — Jog 

 High — Reverse Flies 

 

#TheHumanTrainerX50 Are you Ready?

COMING SOON >>>

X 50 - 2.2

 

 

 

Article by bodybuilding.com

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