HIIT MAX WORKOUTS | 1

TRaining:
A solid workout
plan is an integral
part of any fItness
journey.

By combining this program’s HIIT MAX 1. EPOC (Excess Post-Exercise Oxygen

workouts along its accompanying
Nutrition Prescription plan, you will
see noticeable improvements in your
mood, energy levels, and physique.
THE SCIENCE BEHIND HIIT MAX
The “HIIT” in HIIT MAX stands for
High-Intensity Interval Training.
By performing this program’s
high-intensity interval workouts
followed by the low-intensity
training (called Zone 1), you
quickly lose fat and gain muscle.
While people often struggle to
gain definition with traditional
cardio routines, HIIT MAX gives
you 7 phenomenal fitness and
fat-burning benefits unavailable
in almost any other program.
Consumption)
EPOC increases the body’s metabolism
and continues to burn additional
calories up to 48 hours after your HIIT
MAX workouts – even when you’re
not actively exercising.
2. Fat-Incinerating Hormone Release
HIIT MAX workouts dramatically
increase the body’s release of fat-
incinerating hormones, including
growth hormone, catecholamine, and
epinephrine. These hormones enhance
the body’s ability to release stored fat,
both intramuscularly (within muscle
tissue) and subcutaneously (beneath
the skin in the belly, thighs, hips, etc.).
3. Extremely Time Efficient
HIIT MAX is extremely time efficient
because each workout ranges between
only 15 – 19.5 minutes long. Compared
to traditional cardio or other routines,

HIIT MAX WORKOUTS | 2

which range from 45 – 90 minutes,
HIIT MAX easily saves you 30 - 75
minutes for every single workout.
4. Do It Anywhere
With minimal equipment and
machines, HIIT MAX workouts can be
completed anywhere—in your home,
at the park, on vacation—without the
hassle of or dependence on the gym.
5. Improved VO2 Max
VO2 Max (maximal oxygen
consumption) is the body’s maximum
capacity to transfer and make use
of oxygen in the bloodstream and
muscles, all while doing incremental
exercises. It reflects a person’s level
of physical fitness, and world-class
athletes strive to achieve the highest
numbers possible. HIIT MAX workouts
increase VO2 Max much faster than
other workouts and traditional cardio.
6. Aerobic and Anaerobic Systems
Conditioning
HIIT MAX workouts consist of a
high-intensity routine (working the
anaerobic system) followed by a
low-intensity, or Zone 1, routine
(working the aerobic system). By
conditioning both the anaerobic
and aerobic systems, the body
burns both glucose and fat, resulting
in faster weight loss, and muscle
toning.
7. Metabolism’s Inability to Adapt
The human body is built for survival. It
quickly adapts to any repetitive activity
in order to use energy more efficiently.
This results in burning fewer calories,
where you generally experience a
“fat-loss plateau.” With this in mind,
HIIT MAX created a wide variety of
unpredictable workouts that achieve
continuous, optimal fat-burning.
HIIT MAX WORKOUTS | 3
HIIT MAX PHASES
These HIIT workouts were specifically put
together for maximum results. There are
4 phases, each lasting 2 weeks. At each
successive phase, you should experience a
slightly different metabolic effect.

WORK/REST SCENARIO
The work/rest scenarios were designed to
become progressively harder in each new
phase with the goal of quickly getting your
body lean and toned.

In order to do this, we constantly vary the

routine to create a different stimulus response.
The more successful we are at doing this, the
faster the rate of change.

In just 8 weeks, we will get you into the best

shape of your life!

BEFORE YOU BEGIN

The most effective fitness program must be
based upon 3 foundational principles: (i)
form, (ii) consistency, and (iii) intensity.

i. FORM
Proper form is required to avoid injury and
achieve the fastest results, so I included a step-

HIIT MAX WORKOUTS | 4

by-step Exercise Library. I encourage
you to go through this to ensure you
are doing the movements correctly.
As intensity increases, form usually
suffers a bit. Nevertheless, make sure
you are mindful of proper form and
correct your movements whenever
possible.
Think of it like this. We don’t always
pick up a bag of dog food or a child
with the proper form because we adapt
to imperfect form in everyday life, so
naturally we will do the same during
training.
That doesn’t mean get sloppy. That
means be aware and correct it.
ii. CONSISTENCY
Once you achieve proper form, then
“consistency” is the next piece. They
CARDIO:
If you are doing other cardio-based
training, substitute these HIIT MAX
workouts in their place. Too much
cardio can do more harm than good.
go hand-in-hand. We are looking for
consistently solid form.
iii. INTENSITY
This is where training gets fun. After
you accomplish proper form and
consistency, you can turn up the
intensity a notch or two.
WEIGHT TRAINING:
If you are currently on a weight-
training program, continue with it
and simply add HIIT MAX. The HIIT
MAX workouts are short enough that
you can quickly complete them after
training with weight.
ALWAYS strength train with weights
prior to any aerobic-based training.
If you are using a weight-training
protocol. you may leave out the Zone 1
work included the HIIT MAX program.
HIIT MAX WORKOUTS | 5
Final word:
To really see the effects of any training
program, you must incorporate a solid nutrition
prescription. The same applies to HIIT MAX.
Without positive reinforcement from a balanced
diet, you can count on minimal results.

I say this not to discourage you, but rather

to be real with you and encourage you to
follow both the HIIT MAX workouts and the
powerful Nutrition Prescription provided with
this program.

In doing so, you are certain to lose body fat,

build lean muscle, and see a more attractive
physique within just a matter of weeks.

If you are serious about your body’s

transformation, then I am positive you will
see the results you want by following the HIIT
MAX workouts and Nutrition Prescription.

With that in mind. I would love to hear from you.

You can find me on Instagram@morellifit. I am

always answering questions and comments
on my page.

To your success,

Michael Morelli Jr.

Your Dedicated Coach

HIIT MAX WORKOUTS | 6

PHASE 1 EXERCISE REPS/TIME
WEEKS 1-2 Jump Squat 15 sec.
1:4 Work | Rest Bird Dog 1 min.

MON
(15 sec. work for
every 60 sec. of rest, Jump Knee Touch 15 sec.
or a 1:4 ratio)
Rest 1 min.
On Mon, Wed, Fri,
repeat 6x for a
total of 15 minutes. Zone 1 Training
TUE

30 min.
- Don’t forget to (Bike, Swim, Walk, Jog, Hike, Row)
add in HIIT ABS -

Power Jack 15 sec.

Rest 1 min.
WED

Mountain Climber 15 sec.

Alternating Lunges 1 min.

Zone 1 Training
THUR

30 min.
(Bike, Swim, Walk, Jog, Hike, Row)

Box Jump 15 sec.

Renegade Row 1 min.

FRI

Jump Lunge 15 sec.

Rest 1 min.

FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at

the end of this guide, or click here to view video instructions.

HIIT MAX WORKOUTS | 7

PHASE 2 EXERCISE REPS/TIME
WEEKS 3-4
PushUp T 30 sec.
1:2 Work | Rest
Jumping Jack 1 min.

MON
(30 sec. work for
every 60 sec. of rest, Jump Knee Touch 30 sec.
or a 1:2 ratio)
On Mon, Wed, Fri, Rest 1 min.
repeat 6x for a
total of 18 minutes.
Zone 1 Training
TUE

- Don’t forget to 30 min.

(Bike, Swim, Walk, Jog, Hike, Row)
add in HIIT ABS -

Thrusters 30 sec.

Rest 1 min.
WED

Jumping Lunge 30 sec.

Rest 1 min.

Zone 1 Training
THUR

30 min.
(Bike, Swim, Walk, Jog, Hike, Row)

Snatch 30 sec.

Rest 1 min.
FRI

Mountain Climber 30 sec.

Jump Rope 1 min.

FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at

the end of this guide, or click here to view video instructions.

HIIT MAX WORKOUTS | 8

PHASE 3 EXERCISE REPS/TIME
WEEKS 5-6
Jump Knee Touch 30 sec.
1:1 Work | Rest
Rest 30 sec.

MON
(30 sec. work for
every 30 sec. of rest, Burpee 30 sec.
or a 1:1 ratio)
On Mon, Wed, Fri, Rest 30 sec.
repeat 9x for a
total of 18 minutes.
Zone 1 Training
TUE

- Don’t forget to 30 min.

(Bike, Swim, Walk, Jog, Hike, Row)
add in HIIT ABS -

Thrusters 30 sec.

Rest 30 sec.
WED

Jumping Lunge 30 sec.

Rest 30 sec.

Zone 1 Training
THUR

30 min.
(Bike, Swim, Walk, Jog, Hike, Row)

Snatch 30 sec.

Rest 30 sec.
FRI

Box Jump 30 sec.

Rest 30 sec.

FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at

the end of this guide, or click here to view video instructions.

HIIT MAX WORKOUTS | 9

PHASE 4 EXERCISE REPS/TIME
WEEKS 7-8
Jump Knee Touch 30 sec.
2:1 Work | Rest
Rest 15 sec.

MON
(30 sec. work for
every 15 sec. of rest, Thrusters 30 sec.
or a 2:1 ratio)
On Mon, Wed, Fri, Rest 15 sec.
repeat 13x for a
total of 19.5 minutes.
Zone 1 Training
TUE

- Don’t forget to 30 min.

(Bike, Swim, Walk, Jog, Hike, Row)
add in HIIT ABS -

Burpees 30 sec.

Rest 15 sec.
WED

Jumping Lunge 30 sec.

Rest 15 sec.

Zone 1 Training
THUR

30 min.
(Bike, Swim, Walk, Jog, Hike, Row)

Snatch 30 sec.

Rest 15 sec.
FRI

Power Jack 30 sec.

Rest 15 sec.

FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at

the end of this guide, or click here to view video instructions.

HIIT MAX WORKOUTS | 10

 exercise
INDEX
Click here to view video instructions.

JUMP SQUAT BIRD DOG

Start standing up straight with your feet
shoulder width apart and your arms by
your side.
Bend your knees and squat until your
legs reach a 90 degree angel.
Straighten your legs quickly while you
reach your arms above your head.
Jump off of the ground, return to a
squat upon landing.
Kneel on the floor, place your hands flat
on the ground and keep your back straight.
Straighten your right leg and raise it
off of the ground while you raise and
straighten your left arm.
Keep your back straight and
abdominals tight while doing, return to
original position and then do the same
with your left leg and right arm.

Repeat until you are done with your set. Repeat, switching sides, until you
complete the set.

BOX JUMP
In order to do this exercise you will
need to place an exercise box in front
of you.

Stand in front of your box, bent your knees

and use your arms for power as you jump
to place your feet on top of the box.

Hop back down onto the floor, back in

front of the box, and repeat until you
complete the set.
HIIT MAX WORKOUTS | 11

JUMP KNEE TOUCH
Stand straight with your feet
shoulder width apart.
Bend your knees and jump off
of the ground. Tuck your knees
towards your chest and touch
the top of them with your palms.
Come down from this jump with
your knees slightly bent and
repeat until you complete the set.
RENEGADE ROW
In order to do this exercise, you
will need two dumbbells, weight
depending on your ability.
Go into a pushup position, placing
your hands around the dumbbells
opposed to flat on the floor.
ALTERNATING LUNGES
Stand up straight with your feet shoulder
width apart.
Step your right leg out directly in front of
you and lunge until your left knee is a couple
inches above the ground. Making sure to
keep your hips square and that your right
knee does not extend over your right foot.
Return to starting position and repeat with left leg.
JUMP LUNGE
This move is done the same as the traditional
lunge except you will jump into the lunge as
opposed to lowering into the slowly.
Starting with your feet shoulder width apart, jump
and land in a lunge position with your right leg bent
and your left knee a few inches above the ground.
Hold this position for a few seconds. Jump out of
the lunge, switching your legs in the air and landing
with your left leg bent, right knee a few inches above
the ground. Repeat until you complete the set.
Staying in the pushup position, raise your right
hand off of the ground, bending your elbow to a
90 degree angle and raising your arm until your
hand is level with your chest.
Return to original pushup position and repeat
with your left hand.
HIIT MAX WORKOUTS | 12
 THRUSTERS
Stand with your feet shoulder
width apart and your arms
bent below your ears, holding
dumbbells of your choice.
Go into a deep squat, reaching a 90 degree
angle while keeping your hands in place.
As you squat up, raise your arms straight above
your head.
Return down to squat position, bringing your
arms back down and repeat until set is complete.

SNATCH
Grab a dumbbell with an overhand grip. Stand with your feet slightly wider than
shoulder-width apart, and drive your heels into the floor.

Bend at your hips and knees to squat down until the weight is centered between your
feet and your arm straight. Your lower back should be slightly arched.

In a single movement, try to throw the dumbbell at the ceiling without letting go of it.
Keep the dumbbell as close to your body as possible.

Halfway up your body, start rotating your hand and allow your forearm to rotate
up and back from the momentum of the lift. At the top of the movement your arm is
straight and your palm is facing forward. Pull your body under the weight and push
your hips forward.

MOUNTAIN CLIMBER
Start out in a push-up position, with your hands
shoulder width apart and your back straight.

Quickly bend your right knee and raise it

towards your shoulders, tapping your foot on
the ground when your knee is at your elbow.

Return to starting position and quickly move

your left leg to your shoulders.

Make sure not to pause between legs and to

move quickly but keep your posture.
HIIT MAX WORKOUTS | 13
PUSHUP T
Start out in a pushup position, hands
shoulder width apart and your back
straight.
Lower your body down into a pushup.
Raise your body up and then turn,
raising your right arm up over your
head so that your body looks like a T.
Your arm should stay straight as it raises
off the ground, hips turning with both
feet still on the floor.
Return to pushup position and repeat
with your left arm.
PUSH PRESS
Start out with your feet shoulder width
apart, hold dumbbell weights of your
choice. Arms should be bent so that
the weights rest at shoulder level, right
under your ears.
Bend into a squat, straighten your arms
above your head as you stand.
Return down to a squat lowering your
arms back to your shoulders.
Repeat until you complete the set.

BURPEE
Start standing up straight with your feet shoulder width apart and your hands by
your side.

Bend down and place your hand flat on the ground.

Jump your feet out so that your body is now in a pushup position.

Return to bent squat position and use your knees to jump off of the ground.

Return to original position and repeat until you complete the set, making sure not to
take any time to rest between reps.

HIIT MAX WORKOUTS | 14

HIIT Max Training Guide
By Michael Morelli Jr.

Consult your physician and get permission before starting any exercise program
or altering your diet. The programs and information expressed within this book
are not medical advice, but for educational purposes only. This program is
designed for healthy individuals over the age of 18.

If you are taking any medications, you must talk to your physician before
starting any exercise program, including Six-Pack Finishers. If you experience
any lightheadedness, dizziness, or shortness of breath while exercising, stop the
movement and consult a physician.

The author is not responsible in any manner whatsoever for any injury or
health condition that may occur through following the programs and opinions
expressed herein. Dietary information is presented for informational purposes
only and may not be appropriate for all individuals.

The editors and publishers advise readers to take full responsibility for their
safety and know their limits. The ideas represent the author’s opinions and are
solely for informational and educational purposes.

No part of this book may be used or reproduced in any manner whatsoever

without written permission except in the case of brief quotations utilized in
articles and reviews.

HIIT MAX WORKOUTS | 15

JOIN A
SUPPORTIVE
COMMUNITY
I hate the health scams, I hate the BS,
and I want to do something about it.
My mission in life is to spread the
message of healthy eating and living.
I’m committed to being an example,
and I want you to join me.
I offer a free newsletter with over
30,000 active subscribers.
»» Click here to sign up.
Also, you can stay connected via my
blog, YouTube Channel, or Instagram.
»» Blog
»» YouTube
»» Instagram
Let me help you – stay in contact with
me and tell me how you’re doing. I
would love to hear from you, and help
you on your journey.
So, please keep in touch.
To Your Success and Health,
Michael Morelli Jr.
Your Dedicated Coach
HIIT MAX WORKOUTS | 16
HIIT MAX WORKOUTS | 17