Want to get shredded? Adding in these HIIT protocols to your training will aid in losing fat & uncovering that coveted 6-pack. Of course, your nutrition needs to be on point first. Give these a try when you are ready to ramp up your intensity & really get results!
1. High Intensity Interval Training Cardio
This simple, yet effective protocol can be done on any piece of cardio equipment of outside in the form of running. Pick a machine, warm-up for a couple of minutes and then go all out for 30-60 seconds, followed by 1-2min of active rest. Repeat for 20-30 min.
Example:
Treadmill HIIT
5.5 Jog 2 min
8.5-12.0 Run 1 min
Repeat 9 more times, cool down & stetch.
2. HIIT with weights
Using a barbell, complete a circuit of 5 exercises for 10-15 reps without setting the barbell down. Rest 2 min & repeat 2 or 3 more times
Example:
Barbell Complex
Military Press 12 reps
Front Squat 12 reps
Barbell Row
Romanian Deadlift 12 reps
Upright Row 12 reps
Rest 2 min, repeat circuit 2 more times
3. Tabata Training
Tabata is a 4-minute workout regimen where you perform an exercise full out for 20 seconds followed by 10 seconds of rest. Repeat for a total of 8 rounds, rest for 1 minute and then do the whole 4 minutes again 3 more times. In 20 minutes, you will burn 200-350 calories!! You can do the same exercise over & over or mix it up.
Example:
20 seconds of each exercise/ 10 seconds rest
Jump Rope
Burpees
Mountain Climbers
Jump Lunges
Kettlebell Swings
Push-Ups
Box Jumps
Squat Jumps
Rest 1 min
Repeat 3 more times
Add these protocols into your current cardio regime 1-3 times per week and you will increase your metabolism & burn more fat. Combine this with a great nutrition plan and weight training to be shredded for summer!