30 Day Smash HIIT
About this Course
What is HIIT? High Intensity Interval Training is a well rounded style of workout that provide an efficient way to build muscle, strength, endurance, and increase overall work capacity in a short period of time.
In order to classify truly as HIIT, individuals need to work into the range of 85% of their Maximum Heart Rate for the duration of the workout.
Suitable for everybody! Fast, effective workouts that use various timings of high intensity work periods and rest intervals to rev up your metabolism, burn fat, and build muscle. In this program, all workouts can be done without any equipment, or can be modified for low impact, or have options for progressing the movement and increasing intensity.
You will be introduced to the major types of HIIT so you can have the knowledge to make your own HIIT Workouts in the future.
Benefits
HIIT has numerous health benefits including burning fat while maintaining muscle mass. Training with HIIT also increases your VO2max (or, the body’s efficiency at using oxygen), lactate threshold and other indicators of performance.
Workouts can be done at any time of the day, but I recommend having at least a small snack ~45-60 mins before completing a HIIT workout.
Using the recommended App (Interval Timer etc.) or a timer of your own follow the timing instructions that go along with each workout. Progression and modification examples are given for the full first week of workouts. For each exercise there is a video demonstration with the higher intensity version of the exercise demonstrated first followed by an example of a low-impact modification. Hit play and let it go!
This well rounded program provides an efficient way to build muscle, strength, endurance, and overall work capacity. HIIT is very time efficient, meaning that you complete a high volume of training in a short time. HIIT is highly effective, we touch on all major components of training & keeping your heart rate up so you will be burning calories (=FAT LOSS)
Better Workout Accountability - no time to take extra rest or skip out on that last set because the timer will keep going, you’d have to physically click quit on the workout to not complete it.
Lets get started!
Pre-Requisites
No pre-requisites are required.
Consult your doctor or a health professional before starting this exercise program.
Course Modules
Getting Started
"Where do I begin? How do I begin?"
We've all been there. Starting anything new can be difficult and daunting. Or maybe you're looking to pick your fitness routine back up, and you need some help getting back on track and into a healthy lifestyle. Either way, it's all about making small changes and bringing informed actions to your intentions - which is exactly how we are going to get started in this module!
Week 1 Workouts
What do my workouts look like?
-Click the exercise name for a link to the video
EMOM (Every Minute on the Minute)
Each exercise is performed at the start of a minute (ie. at time 0:00)
Once the prescribed number of reps is completed, the participant can rest for the remainder of the minute
Starting the next exercise/rep set on the start of the next minute
EMOM Full Body HIIT
20 Minutes: 5 Exercises, 3 Rounds, 2 Minutes Rest Between Rounds
Jump Squats (Speed Squats) x 15
Low Impact: Speed Squats
Progression: Hold a dumbbell in a goblet hold
Push-Ups x 12
Low Impact: Modified push-ups from knees
Progression: Elevate feet
Burpees x 10
Low impact: Broken Down Burpee
Progression: Hands-off push-up at bottom
Low impact: Reverse lunge with pulse
Progression: Hold dumbbells
Low impact: Step feet up to hands instead of “running” knees
Progression: increase speed, ensure shoulders are over wrists