HIIT Harder for Rapid Gains

Test your limits with this advanced, high intensity interval training routine.

Nathan Mikeska, CPT

Schedules are one of the main reasons why adults don’t exercise, but new research suggests that high intensity interval training (HIIT) can be a time saving alternative to endurance training. HIIT means doing a number of short bursts of intense exercises with short recovery breaks in between. Along with being more time efficient, HIIT is also a safe alternative to traditional types of long-term exercise.

Get HIIT

Several research studies including Canada’s McMaster University indicate that HIIT stimulates many of the same cellular pathways that are responsible for the beneficial effects associated with endurance training and increase skeletal muscle oxidative capacity (how efficiently muscles use oxygen). “No time to exercise” is not an excuse now that HIIT can be tailored for people of all ages and fitness levels.

This full body HIIT workout is designed for advanced fitness levels. The exercises are challenging and also trigger multiple muscle groups. Give yourself 5 seconds to transition to the next exercise. I use a timer interval app I’ve downloaded on my phone. No matter who you are, one of the most important parts of establishing an exercise routine is finding something enjoyable and maintainable.

The HIIT Workout

1.) 30-second Box Jumps

2.) 30-second Kettlebell Swings

3.) 30-second Clean/Jerk Press (dumbbells)

4.) 30-second Burpees

5.) 30-second Dips

45-second break - Repeat 3 X

1.) 30-second Mountain Climbers

2.) 30-second Squat Plyo Jumps

3.) 30-second Flutter Kicks

4.) 30-second Push-Ups

5.) 30-second Lunge with Bicep Curl

30-second break - Repeat 3 X

*muscleandfitness.com