High Intensity Interval Training: Burn Fat Faster with 60-Plus High-Impact Exercises (Idiot's Guides)

HIIT, or High-Intensity Interval Training, is a new workout trend that involves short, intense bursts of exercise following by periods of lower-intensity exercise or rest. The science behind HIIT is that through these intense bursts of activity, the body burns more calories in a shorter period of time than traditional exercise routines that take longer and provide less fat-burning benefits. Although HIIT may just sound like another trend, there's considerable science that says the benefits are real, and it's considered to be one of the most efficient and effective ways to get in top physical condition and burn more fat in less time. Idiot's Guides: High Intensity Interval Training is a full color, visual guide that is packed with over 80 exercises, structured routines, and fun yet intense programs that can be done anywhere, and at any time. Step-by-step, readers will learn how to do exercises the right way and reach a new level of fitness and reap fitness benefits that other, more traditional workouts can't offer. Contents iv 6 PART 1 GETTING STARTED WITH HIIT 3 15 What Is HIIT? 4 16 How HIIT Works 5 17 HIIT Benefits 6 18 What You Need 8 20 Optional Extras 9 21 Fitness Assessment 10 22 Body Fat Percentage 10 22 Goals 13 25 Diet and Nutrition 14 26 Recovery 16 28 PART 2 DYNAMIC WARM-UP 19 31 Inner Thigh Mobility 20 32 Peel with Reach 21 33 Hip Flexor Release to Walking Lunge 22 34 Calf and Ankle Mobility 23 35 Upper Back Rotation 24 36 Kneeling Push-Up 25 37 PART 3 LEVEL 1 ROUTINES 27 39 Fast Fives 28 40 Three-Peat 30 42 HIIT or Quit 32 44 Squat Thrust Challenge 33 45 HIIT It Again 34 46 Plank Challenge 34 46 Cardio Burn 35 47 Hot for HIIT 36 48 Target: Arms 37 49 Leg Hell 1 0 38 50 Core Killer 38 50 No Limits 41 53 Cut to the Core 42 54 Fat Burner 43 55 Enduro 44 56 Every Second Counts 47 59 Trifecta 47 59 Sore or Sorry? 48 60 Core Chaos 48 60 Total Body Blast 50 62 Jacked 52 64 Stacked 52 64 Toned Arms 53 65 Strong Legs 53 65 Triple Play 54 66 Champion Cardio 56 68 Target: Abs 56 68 No Grind, No Glory 57 69 Push-Up Intervals 57 69 Level 1: 3-Day Challenge 58 70 Level 1: 7-Day Challenge 59 71 PART 4 LEVEL 2 ROUTINES 61 73 No Excuses 62 74 Leg Hell 2 0 63 75 Firm and Burn 65 77 Hi-Low 66 78 Double Cross 66 78 Jump for It 67 79 Get Low 67 79 Fit Frenzy 68 80 Hard Core 70 82 Booty Blast 70 82 Metabolic Mayhem 71 83 Sprint for HIIT 72 84 Total Body Burn 73 85 Plyo-Cardio 75 87 Maximus 76 88 HIIT-Man 76 88 TTS 77 89 Banish Fat 79 91 Suck HIIT Up! 80 92 Train Insane 80 92 Ready to Sweat 81 93 Superhero Circuit 82 94 Tuck Jump Challenge 83 95 Tough Love 84 96 Push It 85 97 Armored Abs 86 98 Quad Killer 87 99 Peel Out 87 99 Make HIIT Burn 88 100 Killing HIIT 89 101 The Beast 90 102 You Can Do HIIT! 91 103 Level 2: 3-Day Challenge 92 104 Level 2: 7-Day Challenge 93 105 Level 2: 14-Day Challenge 94 106 Level 2: 28-Day Challenge 96 108 PART 5 LEVEL 3 ROUTINES 99 111 Level Up 100 112 High Five 101 113 Hard Charger 103 115 Full Throttle 103 115 Power Hour 1 104 116 Heavy HIIT-er 106 118 Leg Hell 3 0 107 119 Power Hour 2 108 120 Conquer 111 123 Posture Perfect 111 123 Killer Cardio 112 124 Challenge = Change 113 125 Redline 113 125 Define Yourself 114 126 Be Agile 115 127 Power Hour 3 116 128 Drop Sets 119 131 Sweat and Smile 119 131 Power Hour 4 120 132 Achiever 122 134 Feel the Burn 122 134 By Design 123 135 Dedicated 123 135 Power Hour 5 124 136 Every Second Counts 126 138 Under Construction 126 138 Power Hour 6 128 140 Work It 130 142 Get Results 131 143 One Step Closer 132 144 Get Fit 132 144 Sweat, Smile, Repeat 133 145 Level 3: 3-Day Challenge 134 146 Level 3: 7-Day Challenge 135 147 Level 3: 14-Day Challenge 136 148 Level 3: 28-Day Challenge 138 150 PART 6 CARDIO EXERCISES 141 153 Squat Thrust 142 154 High Knees 144 156 Mountain Climber 145 157 Sprint 146 158 Jumping Jack 147 159 Burpee 148 160 Tuck Jump 150 162 Grasshopper 151 163 Cross-Country Seal 152 164 X-Jack 153 165 Single Leg Burpee 154 166 Tuck Jump Burpee 156 168 Lizard Hop 158 170 Star 159 171 Plus Jump 160 172 PART 7 UPPER-BODY EXERCISES 163 175 Kneeling Push-Up 164 176 Triceps Dip 165 177 Shoulder Press Jack 166 178 Side Press 167 179 Inchworm 168 180 Push-Up 170 182 Military Push-Up 171 183 Pike Push-Up 172 184 Spiderman 173 185 Side Plank Push-Up 174 186 Plyo Push-Up 175 187 Sphinx 176 188 Reverse Push-Up 177 189 Dragon Walk 178 190 Plyo Trio 180 192 PART 8 CORE EXERCISES 183 195 Plank 184 196 Bicycle Crunch 185 197 Pike 186 198 Side Plank 187 199 Circles 188 200 Diagonal Mountain Climber 190 202 V-Up 191 203 Double-Cross Reach 192 204 Flutter-Up 194 206 In-and-Out Abs 195 207 Russian Twist 196 208 V-Up Doubles 198 210 Sprinter Sit-Up 200 212 Up and Over 202 214 1-2 Push 203 215 PART 9 LOWER-BODY EXERCISES 205 217 Squat 206 217 Reverse Lunge 207 219 Lateral Lunge 208 220 Pelvic Peel 209 221 T-Stand 210 222 Squat Jump 211 223 Pedal 212 224 Skater Jump 213 225 T-Stand Kick 214 226 Pigeon Peel 216 228 Butterfly Peel 217 229 Squat Pedal 218 230 In and Outs 220 232 Single Leg Peel 221 233 Lateral Lift 222 234 Log Hop T-Stand 224 236 INDEX 226 238 Are you looking to burn fat and get lean and strong, and do it all in less time? HIIT, or High-Intensity Interval Training, involves workouts with short bursts of high-intensity, heart-pumping exercise followed by short periods of rest. This dynamic, fat-burning training strategy has been proven to strengthen the whole body and improve cardiovascular health, and the workouts take less time compared to traditional training methods. From the official trainer to the Indianapolis Colts cheerleaders comes Idiot's Guides: High-Intensity Interval Training, a comprehensive guide to HIIT, featuring beautiful, full-color photos and detailed step-by-step instructions. Here's what you'll find inside: • Over 60 step-by-step exercises and beautiful photography to help you train smarter and faster • 90 structured workout routines to target every area of your body and ensure that you never grow bored with your workouts • 10 comprehensive training programs that can be done anywhere and anytime to help you transform your health and train your entire body • Detailed, visual instruction from a professional that's organized by level of fitness, so it's suitable for the beginner or the pro Get ready to break a serious sweat as you train your way to a leaner, stronger, calorie-burning body! High-intensity Interval Training (or Hiit) Is A New Workout Trend That Involves Short, Intense Bursts Of Exercise, Followed By Periods Of Lower-intensity Exercise Or Rest. In Turn, The Body Burns More Calories In A Shorter Period Of Time Than Traditional Exercise Routines. Idiot's Guides: High-intensity Interval Training Is A Full-color, Step-by-step Guide That Is Packed With Over 80 Exercises, Structured Routines, And Intense Programs That Can Be Done Anywhere, Anytime. -- A full-color, step-by-step guide with over 80 exercises, structured routines, and intense programs that can be done anywhere, anytime, following the typical HIIT workouts of bursts of cardio mixed with resistance-based exercises