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The Three Best HIIT Routines for the Gym

Posted on July 24 2017

 

 

The goal of any high intensity interval training is to increase your caloric expenditure via increasing EPOC and keeping your heart rate fairly high throughout doing undulating rest periods between multiple exercises in an interval type fashion. This is different than a high intensity training routine where your solely focused on a higher intensity level simply during one set. This is somewhat similar to heart rate based training and will help you lose weight fast. The nice thing about the type of high intensity interval training I prescribe for my clients is that its focus is on building muscle via progressive overload first and foremost. This means you will utilize compound movements that will put more overall stress on your body and therefore, cause you to work harder. These types of workouts are ones I generally recommend for the general population that are simply trying to lose body fat while becoming more active. This is not something a high level competitive athlete should do. This is however tremendous to introduce individuals to pushing their limits within the gym and expending the calories they need to reach their goals. HIIT training saves time, increases caloric expenditure, increase cardiovascular health, increases EPOC, have the potential to up-regulate IGF-1 (not to a concern able degree in my opinion however), can increase coordination, and can be a fun alternative to the traditional weight training or cardiovascular routine (1, 2, 3.) My personal three favorite HIIT routines for fat loss vary depending on the client’s needs but can be broken down as follows:

The first HIIT routine employs a giant set style set up. Begin by setting up all the equipment needed for this routine and then begin. This HIIT routine implements 20’s as it is a very challenging rep range to work within. The goal is to utilize a weight you know you can get for 30 reps easily in order to complete all 4 rotations. 1 rotation means you moved through all

the below exercises once.

HIIT Workout #1

Squat x 20 reps

No break

Bench x 20 reps

No break

Deadlift x 20 reps

No break

Row x 20 reps

No break

Pull ups x 20 reps

Rest for 30 seconds then repeat

 

The second HIIT routine employs supersets. This means you will complete two exercises back to back, take a short break, then repeat until all sets are done. As you can tell. This involves more isolation type work compared to the above method which entails all compound movements. The goal is to utilize a weight you know you can get for 15 reps easily in order to complete all the sets required.

 

HIIT Workout #2

Leg Extension x 12-15 reps supersetted with Leg Curls x 6-10 reps (3 total sets with 20 second break in between sets)

Wide Grip Pulldown x 12-15 reps supersetted with Cable Row x 6-10 reps (3 total sets with 20 second break in between sets)

Dumbbell Shoulder Press x 12-15 reps supersetted with Dumbbell Lateral Raise x 6-10 reps (3 total sets with 20 second break in between sets)

Alternating Dumbbell Curls x 12-15 reps supersetted with Alternating Hammer Curls x 6-10 reps (3 total sets with 20 second break in between sets)

Tricep Rope Pressdown x 12-15 reps supersetted with Close Grip Dumbbell Bench Press x 6-10 reps (3 total sets with 20 second break in between sets)

Hanging Leg Raise x 12-15 reps supersetted with Cable Rope Crunches x 6-10 reps (3 total sets with 20 second break in between sets)

 

The third and final HIIT routine employs extremely high intensity sets in an interval type fashion with cardiovascular work. This will expend an exceeding high amount of calories. This will employ wind gate type sprints with more EPOC specific work.

 

HIIT Workout #3

Squats x 1 widow maker set taking the set to complete failure straight into 45s of low intensity cycling straight into a 10-15s all out sprint on the highest resistance level you can handle.

REST AS LONG AS NEEDED TO RECOVER

Deadlift x 1 widow maker set taking the set to complete failure straight into 45s of low intensity cycling straight into a 10-15s all out sprint on the highest resistance level you can handle.

REST AS LONG AS NEEDED TO RECOVER

Pull-ups x 1 widow maker set taking the set to complete failure straight into 45s of low intensity cycling straight into a 10-15s all out sprint on the highest resistance level you can handle.

REST AS LONG AS NEEDED TO RECOVER

Pushups x 1 widow maker set taking the set to complete failure straight into 45s of low intensity cycling straight into a 10-15s all out sprint on the highest resistance level you can handle.

REST AS LONG AS NEEDED TO RECOVER

Dips x 1 widow maker set taking the set to complete failure straight into 45s of low intensity cycling straight into a 10-15s all out sprint on the highest resistance level you can handle.

REST AS LONG AS NEEDED TO RECOVER

Ab crunches x 1 widow maker set taking the set to complete failure straight into 45s of low intensity cycling straight into a 10-15s all out sprint on the highest resistance level you can handle.

REST AS LONG AS NEEDED TO RECOVER

Alex Kikel

MS, PES, CPT, Speed and Explosion Specialist Level II

Owner of www.theprepcoach.com

References

 

  1. Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. Todd A. Astorino, Ryan P. Allen, Daniel W. Roberson, Matt Jurancich. J Strength Cond Res. 2012 (https://www.ncbi.nlm.nih.gov/pubmed/22201691)
  2. High-Intensity Intermittent Exercise and Fat Loss. Boutcher, S. H. (2011).. Journal of Obesity, 2011 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/)
  3. High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Martin Buchheit, Paul B. Laursen. Sports Med. 2013 (https://www.ncbi.nlm.nih.gov/pubmed/23539308)