HIIT was originally developed 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. 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. 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. 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. Think about it: You do a set with all-out effort, rest, then do another set, rest, and repeat.
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HIIT was originally developed 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. 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.
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. 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. Think about it: You do a set with all-out effort, rest, then do another set, rest, and repeat.
Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT. With GVT, aka 10x10, you do 10 sets of 10 reps on a given exercise. Hundreds, as the name implies, involves doing rep sets. Sounds the same as GVT, right? Not exactly. HIIT is incorporated via the rest periods between those 10 sets. Hundreds of Benefits While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive. Even though the weights you use will need to be light, your muscles will still get the signal to grow.
But you may also be surprised by the muscle growth you experience in areas like your arms and legs. After all, one of the best ways to optimize muscle growth is by making a given weight harder. The stress your muscles receive is what influences muscle growth. It pushes muscle fatigue to new levels, which stimulates the production and build-up of biochemical waste products.
These waste products, of course, are not a complete waste, since they stimulate the release of hormones such as growth hormone GH , which not only boosts muscle size but also encourages fat burning.
Another obvious benefit of doing reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning — a big advantage if you play sports. In this case, the next time you train that muscle group, decrease the starting weight by pounds. The week before you start the HIIT program, work these exercises into your training to get a gauge on appropriate weights.
This will help build more muscle power and strength, despite using such light weight. On Sets , keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for seconds. This helps establish a strong mind-muscle connection, which is critical for muscle size, shape and separation. During Weeks , when rest periods are down to 20 seconds or less, your goal is to simply complete the reps. As for weight on these exercise, go light.
After 10x10 on dead-curl-presses, swings or cleans, the workout is over. Dead-Curl-Press The exercise is a true whole-body exercise as it works the quads, hams, glutes, back, biceps, forearms, triceps, shoulders traps, and even chest.
I created it as an alternative for the clean and jerk. You really need one-on-one attention to properly execute cleans. That is why I rarely discuss them or include them in my programs. Another problem with cleans is the lack of proper equipment. To really be able to do cleans, especially the clean and jerk, you need the proper barbell and weight plates. The Olympic bar that is used for the clean and jerk and the snatch is not the same Olympic bar you will find in a squat rack, power rack, or the bench press station.
Olympic bars that are used for Olympic lifts have specialized bearings that allow for a much faster spin of the bar. This is critical for proper technique. You also need bumper plates and a platform to safely and properly execute a clean and jerk. You cannot drop a barbell with standard cast weight plates on the carpet or even the padded area of your gym. Yes, you can carefully lower the bar back to the floor, however, this can lead to tendonitis issues for many due to the overhand grip on the bar.
These issues are yet another reason why the dead-curl press makes a great alternative. Dead-Curl-Press How To: To do the dead-curl-press, place a loaded barbell on the floor in front of your feet. Stand over the bar with a hip-width to shoulder-width stance. Squat down and grab the bar with an underhand grip.
This is the start position, and with the exception of your grip, should be similar to the start of a regular deadlift. Your legs should be just above parallel with the floor and your torso should be bent forward at about a degree angle to the floor with your lower back arched. Press explosively through your heels to extend at the hips and knees to lift the bar off the floor to a fully upright position.
This should now look like the start of a standard barbell curl. Immediately curl the bar up toward your shoulders with the help of the momentum you generated from the deadlift. Then from the top position of the curl, immediately press the barbell overhand with the reverse-grip you have on the barbell. This should resemble a push press where you use your legs to dip down a bit and push the weight up, as you follow up by pressing your arms to almost full extension.
Immediately reverse the motions until you return the bar back to the floor and then immediately go into the next rep. Perform as many reps as prescribed, or for the prescribed amount of time. Because it uses the full body, it is perfect for these forms of "cardio," as it maximizes the calories burned during the workout and the calories and fat burned long after the workout is over.
It is not a great strength and power exercise. This is due to the fact that the weight that you are limited to on the curling portion of the lift is not nearly enough weight to be a challenge on the deadlift portion or even the shoulder press portion of the lift.
While you certainly can use it for strength and power development, you better option is to use power cleans, cleans, or true clean and jerks, as long as you have the proper instruction and equipment.
Swings will be showing up as the last thing you do in Workouts 2 and 5 through the entire six-week program. The fact that they also strengthen the posterior chain muscles—hamstrings, glutes, lower back, among them—and provide great carryover to big lifts like squats and deadlifts is just an added bonus.
Kettlebell Swing How-To: Stand with a shoulder-width stance, holding a kettlebell between your legs with both hands, using an overhand grip.
Keeping your back flat and your head up, squat down and allow the kettlebell to lower between your legs. Immediately drive your heels through the floor to explosively extend at the hips and knees to stand upright as the kettlebell swings up and in front of you to about face height.
Once the kettlebell reaches its max height, let gravity bring it back down as you go right into the squat position again and immediately reverse the direction to swing the kettlebell back up. Continue swinging the kettlebell in this manner until all reps for the set are complete.
Note that the momentum of the kettlebell is NOT generated by the arms. The hands simply hold onto the kettlebell so that the arms can control its path.
The momentum should be generated by the explosive extensions of the hips and knees, which is performed by the hamstrings, glutes and quads. Think of really pushing your pelvis forward as you extend up. This will drive the kettlebell forward and the arms will keep it moving in an arc. With kettlebell swings, you really need to see them demonstrated to learn proper technique. You probably know cleans better as a barbell exercise. I picked the dumbbell version of it for HIIT mostly because I see this as a slightly safer variation for high reps.
Basically, cleans are another full-body exercise in the same general category as kettlebell swings and dead-curl-presses. This makes them great for fat-burning and conditioning while also stimulating many muscles to help boost metabolism and overall endurance, especially when doing reps. Squat down to start in the same position as you would when doing a dumbbell deadlift: dumbbells touching the floor right outside your feet. Extend at the hips and knees to stand straight up. Lower the dumbbells back to the start position, then repeat.
For all of these exercises, rest periods will stay at 60 seconds between sets through the entire six weeks. Use one of the below options to get all the work done in however many days you have available — 5, 4, or 3 days a week. Train those two muscle groups only once per week. For example, if you decided shoulders and biceps can use lower volume during this program, skip the Day 6 workout every week. Then, add the biceps and forearm exercises to Days 2 and 5, following triceps. That makes four workouts per week.
No problem. You can still get great results, and you have two options. This first option the better of the two, in my opinion simply involves stretching the program out over 12 weeks instead of the prescribed six weeks. But with my programs, even the least effective version delivers great results. Six days a week for six weeks — 6x6. For this abbreviated version, do Workouts 1, 2, and 3 in Week 1; Workouts 10, 11, and 12 in Week 2; Workouts 13, 14, and 15 in Week 3; Workouts 22, 23, and 24 in Week 4; Workouts 25, 26, and 27 in Week 5; and finally, Workouts 34, 35, and 36 in Week 6.
Still a very solid, and effective, program.
Fast Track Your Fat Loss with HIIT 100
Stick to the following workouts for a full six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon. HIIT was originally developed 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. 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 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.
Jim Stoppani's Whole-Body Hundreds Routine
Not a member? Sign up now! Hit the gym hard, then let the fat-burning begin. I enjoyed the variety of intensity techniques, the tempo and speed sets, and the focus on big lifts. Not only did I get visual results, but my strength also went up, too. HIIT was great for that!
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