HIIT: Melt Fat With High Intensity Interval Workouts
By Amy Boyce
5/5
()
About this ebook
Think working out has to be hard? Think again! HIIT workouts appear to do the impossible by helping you to burn more calories than a 40-minute run in a quarter of that time! Better yet, they also build muscle, improve athletic performance and give you more energy.
Ready to get started with the most highly effective and efficient workouts on the planet?Along the way, we’ll discover that there’s a lot more to HIIT than just the basic alternating speeds; we’ll learn some advanced techniques like cardio acceleration, fartlek training, speed drills, concurrent training, metcon, tabata, finishers and more.
Read more from Amy Boyce
Pilates for Beginers: What You Should Know About Pilates Rating: 3 out of 5 stars3/5A Complete Guide To Becoming A Nurse's Assistant Rating: 0 out of 5 stars0 ratingsMuscle Woman: A Female Guide to Building Lean Muscle Mass Rating: 4 out of 5 stars4/5Bulk Up! An Easy Guide to Building Muscle Mass Rating: 5 out of 5 stars5/5Brain Games: Fun Games to Train and Test your Mind, Memory, Attention and Language Skills Rating: 0 out of 5 stars0 ratingsPilates For Seniors Rating: 0 out of 5 stars0 ratingsSports Medicine: How To Become A Successful Sports Medicine Professional Rating: 5 out of 5 stars5/5Crossfit: An Ultimate Guide to Crossfit Rating: 2 out of 5 stars2/5Bodyweight Training: Bodyweight Exercises for Extraordinary Strength Rating: 3 out of 5 stars3/5Rapid Weight Loss with HIIT (High Intensity Interval Training) Rating: 0 out of 5 stars0 ratingsWomen on Weights: The Ideal Weight Training Guide for Women Rating: 3 out of 5 stars3/5Functional Strength: Build Stength with Crossfit, Kettlebells, and More! Rating: 0 out of 5 stars0 ratingsWeight Lifting Training: Improving your Overall Health Through Weight Lifting Rating: 0 out of 5 stars0 ratingsMuscle Building Workouts: Build Muscle and Mass for Better Health Rating: 5 out of 5 stars5/5Kettlebell Workout Routines: Effective Kettlebell Training Rating: 4 out of 5 stars4/5Burn Calories and Build Lean Muscle With Kettlebells Rating: 0 out of 5 stars0 ratingsGroup Fitness Training: Getting Fit with Group Exercise Rating: 0 out of 5 stars0 ratingsAfter School Fun Activities: Helping Kids and Teens Grow Healthy and Successful Rating: 5 out of 5 stars5/5DIY Crafts: Easy Crafts To Make For The Whole Family Rating: 2 out of 5 stars2/5Natural Home Remedies for Treating UTI Rating: 0 out of 5 stars0 ratingsUltimate Bodybuilding Guide: How to Achieve the Body that you’ve Always Wanted Rating: 0 out of 5 stars0 ratingsPhysical Fitness: The Benefits of Fitness Exercises to Your Overall Health Rating: 5 out of 5 stars5/5Hypnosis and Hypnotism: Discover Its Wonders and Power Rating: 0 out of 5 stars0 ratingsThe Wonders of Pilates: Reasons Why You Should Start Pilates Rating: 3 out of 5 stars3/5Human Metabolism: The Best Ways to Increase your Metabolism and Lose Weight Rating: 4 out of 5 stars4/5Body Langauge: How to Effectively Understand the Use of Body Language Rating: 0 out of 5 stars0 ratingsDiscover Instant and Natural Ways To Relieve Arthritis Pain Rating: 0 out of 5 stars0 ratingsKeeping Fit with A Busy Schedule Rating: 0 out of 5 stars0 ratingsLove and Relationships: Best ways to Improve Your Love Life Rating: 5 out of 5 stars5/5
Related to HIIT
Related ebooks
The Top 50 HIIT Workouts That Guarantee Fat Loss Rating: 0 out of 5 stars0 ratingsHIIT Your Limit: High-Intensity Interval Training for Fat Loss, Cardio, and Full Body Health Rating: 5 out of 5 stars5/5Strength Training for Women Rating: 4 out of 5 stars4/5High Intensity Interval Training: Your 30 Day Challenge Rating: 3 out of 5 stars3/5Weight Lifting For Women: The Strong Woman -The Perfect Workout Plan For Women To Build A Strong Female Body With Strength Training Rating: 0 out of 5 stars0 ratingsJump Rope Workouts: Cardio fitness for increased stamina, lean muscle building and fat burning Rating: 5 out of 5 stars5/5High Intensity Interval Training For Women - Burn Fat And Build Muscle With Time Saving HIIT Workouts Rating: 5 out of 5 stars5/5Bodyweight Training: Bodyweight Exercises for Extraordinary Strength Rating: 3 out of 5 stars3/5Strength Training Secrets: The Best Tips and Strategies to Getting Stronger Rating: 3 out of 5 stars3/5Bodybuilding for Women: How to Build a Lean, Strong and Fit Female Body by Home Workout Rating: 0 out of 5 stars0 ratingsBeginners Guide to HIIT Workouts High Intensity Interval Training Rating: 2 out of 5 stars2/5HIIT Workout For Beginners - How To Use HIIT Workouts To Burn Fat And Improve Performance Rating: 0 out of 5 stars0 ratingsWeight Lifting Training: Improving your Overall Health Through Weight Lifting Rating: 0 out of 5 stars0 ratingsBody Weight Training: Get Bigger, Faster and Stronger with Calisthenics Rating: 3 out of 5 stars3/5The Abdominal Exercises Bible: Ab Exercises For Core Strength and a Flat Belly Rating: 0 out of 5 stars0 ratingsHow to Build Muscle the No Nonsense Way Rating: 5 out of 5 stars5/5Build Muscle Without Weights: The Complete Book Of Dynamic Self-Resistance Isotonic Exercises Rating: 5 out of 5 stars5/5Workout: 33 Best Science-Based Workout Hacks Rating: 4 out of 5 stars4/5Bodybuilding for Women: How to Build a Lean, Strong, and Fit Body by Home Workout Rating: 0 out of 5 stars0 ratingsBodyweight Training: How to Use Calisthenics to Become Fitter and Stronger Rating: 0 out of 5 stars0 ratingsHigh Intensity Interval Training for Beginners Rating: 0 out of 5 stars0 ratingsThe Bodyweight Exercise Bible: Bodyweight Workout Routines For Men And Women Rating: 2 out of 5 stars2/57 Minutes to Fit: 50 Anytime, Anywhere Interval Workouts Rating: 4 out of 5 stars4/5HIIT it Hard Rating: 0 out of 5 stars0 ratingsMuscle Building: Beginners Handbook - Proven Step By Step Guide To Get The Body You Always Dreamed About Rating: 4 out of 5 stars4/5The Pop-up Gym: How to Keep Fit Wherever You Are Rating: 0 out of 5 stars0 ratings
Exercise & Fitness For You
The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight Rating: 5 out of 5 stars5/5Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5Weight Lifting Is a Waste of Time: So Is Cardio, and There’s a Better Way to Have the Body You Want Rating: 3 out of 5 stars3/5Polishing the Mirror: How to Live from Your Spiritual Heart Rating: 5 out of 5 stars5/5Tight Hip Twisted Core: The Key To Unresolved Pain Rating: 4 out of 5 stars4/5Muscle for Life: Get Lean, Strong, and Healthy at Any Age! Rating: 4 out of 5 stars4/5Tai Chi for Beginners and the 24 Forms Rating: 0 out of 5 stars0 ratingsThe Yoga Beginner's Bible Rating: 4 out of 5 stars4/5The Calisthenics Codex: Fifty Exercises for Functional Fitness Rating: 4 out of 5 stars4/5The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body Rating: 4 out of 5 stars4/5The Power of Now by Eckhart Tolle: Summary and Analysis Rating: 5 out of 5 stars5/5Wheels of Life: A User's Guide to the Chakra System Rating: 4 out of 5 stars4/5Super Joints: Russian Longevity Secrets for Pain-Free Movement, Rating: 5 out of 5 stars5/5Gary Taubes' Why We Get Fat: And What to Do About It Summary Rating: 4 out of 5 stars4/5Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week Rating: 4 out of 5 stars4/5Hard to Kill: Master the Mindset to Maximize Your Years Rating: 5 out of 5 stars5/5Convict Conditioning: How to Bust Free of All Weakness—Using the Lost Secrets of Supreme Survival Strength Rating: 4 out of 5 stars4/5Resistance Band Workouts: 50 Exercises for Strength Training at Home or On the Go Rating: 4 out of 5 stars4/5The Yamas & Niyamas: Exploring Yoga's Ethical Practice Rating: 5 out of 5 stars5/5Instant Health: The Shaolin Qigong Workout For Longevity Rating: 5 out of 5 stars5/5Felon Fitness: How to Get a Hard Body Without Doing Hard Time Rating: 5 out of 5 stars5/5Enter The Kettlebell!: Strength Secret of the Soviet Supermen Rating: 4 out of 5 stars4/5Strength Training for Seniors: Increase your Balance, Stability, and Stamina to Rewind the Aging Process Rating: 5 out of 5 stars5/5365 Ways to Feel Better: Self-Care Ideas for Embodied Wellbeing Rating: 5 out of 5 stars5/5Anatomy of Strength and Conditioning: A Trainer's Guide to Building Strength and Stamina Rating: 4 out of 5 stars4/5
Reviews for HIIT
2 ratings0 reviews
Book preview
HIIT - Amy Boyce
Chapter 1: Cardio Training, Then and Now
If you want to build muscle, then you need to cause muscle damage and metabolic stress. By lifting weights, you can cause a build-up of damage and this will provide precisely the stimulation you need to trigger muscle growth during rest.
To lose fat, improve your fitness and get better health though, you need to use cardiovascular training.
Cardiovascular training is any type of training that involves exerting yourself for an extended period of time. Very often this will mean running long distances, with jogging being perhaps the most popular form of cardio training. Not far behind though are swimming, cycling, skipping, rowing and others.
Traditionally, this kind of cardiovascular training has been ‘steady state’. That means that you put on your running shoes, you step out of the door and you run for about 40-60 minutes. It’s steady state because you are maintaining a steady level of exertion throughout the course of the exercise. In this case you are jogging at a set pace and then maintaining that pace.
For a long time, this was thought to be the very best way to burn the maximum number of calories and to improve fitness – and there was good theory behind why this should be the case. Specifically, it was thought that there was an optimal ‘fat burning zone’ and that this could be found at roughly 70% of your maximum heartrate.
This makes sense in theory, seeing as faster than 70% of your MHR would put you past your ‘anaerobic threshold’. In other words, you would be running so fast, that you wouldn’t be able to rely on your aerobic energy system for fuel: you simply couldn’t burn fat quickly enough and so you would be forced to rely on energy stored in your muscles as ATP and