Science of HIIT: Understand the Anatomy and Physiology to Transform Your Body (DK Science of)

**Train your way to a leaner, stronger body in half the time or less!** Get ready to break a serious sweat with this scientific guide to HIIT training! Discover everything you need to know to achieve the best results from your HIIT workouts by understanding the muscle action needed to perfect each exercise. **Inside the pages of this fitness book, you’ll explore the physiology of more than 90 essential HIIT exercises! It is packed with:** • Specially commissioned CGI artworks depicting all the main HIIT resistance exercises — from burpees to plank jacks — and variations that add or reduce the challenge. • CGI artwork features color-coding to highlight how the muscles, ligaments and joints engage, stretch and relax to perform each exercise. • Training programs, tailored to different abilities and goals, provide suggested workouts with a progressive increase in challenges over weeks and months. • Easy-to-follow infographics help explain the hard science behind why HIIT training is so efficient, and what beneficial physical adaptations it can bring. High-intensity interval training is a fantastic way to lose weight and get strong by performing very short bursts of targeted exercise. Recent scientific research shows that HIIT is the most efficient form of exercise for raising fitness levels and increasing cardio-respiratory health. Science of HIIT reveals the facts to help you optimize the benefits of HITT to your body and mind. The clear CGI artwork details the mechanics of each exercise, correct body posture, the muscles involved and how they engage to perform movements. You’ll also learn the knowledge and tools needed to be able to create your own bespoke workouts. This HIIT guide will completely transform your performance and help you smash your goals! DK Publishing’s Science of series helps readers discover the research and scientific theories behind exercise and sport. It’s perfect for training at home or the gym. Other sport science books in this series include __Science of Yoga__ and __Science of Strength Training__. CONTENTS 4 Introduction 6 PHYSIOLOGY OF HIIT 9 The benefits of HIIT 10 10 Powering your HIIT workout 12 12 Improving your cardio fitness 14 14 The HIIT “afterburn” 16 16 How muscles work 18 18 How HIIT promotes muscle growth 20 20 Muscular anatomy 22 22 HIIT training and the brain 24 24 Feeding your HIIT 26 26 HIIT EXERCISES 29 Introduction to the exercises 30 Terminology guide 32 CORE EXERCISES 35 High plank to low plank 36 Variations 38 Swim plank 40 Mountain climber 42 Variations 44 Bear plank 46 Variations 48 Sit-up 50 Crunch 52 Variations 54 Transverse abdominal ball crunch 56 V-up 58 Variations 60 UPPER BODY EXERCISES 63 Push-up 64 Variations 66 Overhead triceps extension 68 Variations 70 Dumbbell biceps curl 72 Variations 74 Dumbbell front raise 76 Variations 78 Dumbbell lateral raise 80 Military shoulder press 82 Variations 84 Dumbbell rear deltoid fly 86 Variations 88 Dumbbell bench press 90 Dumbbell chest fly 90 LOWER BODY EXERCISES 95 Squat 96 Variations 98 Right and left split squat 100 Variations 102 Crab walk 104 Alternating snatch 106 Alternating lateral lunge 108 Variations 110 Calf raise 112 Step-up with dumbbells 114 Alternating toe tap 116 Single-leg deadlift 118 Glute bridge 120 Variations 122 PLYOMETRIC EXERCISES 125 Skater 126 High knee 128 Variations 130 Squat jump 132 Variations 134 Tuck jump 136 Box jump 138 Single-leg forward jump 140 Football up and down 142 Burpee 146 Bear crawl 150 TOTAL BODY EXERCISES 153 Jack press 154 Push-up and squat 156 Push-up and tuck jump 160 Bear plank and push-up 164 High plank, ankle tap, and push-up 168 B boy power kicks 172 Military press and overhead triceps extension 174 Bent-over row and hammer curl 178 Rear deltoid fly and triceps kickback 180 Sumo squat and hammer concentration curl 184 HIIT TRAINING 187 Getting started 188 Planning your training 190 Following and creating your own routine 192 Weekly training planner 194 Warming up and cooling down 196 Workout routines 198 Beginner 199 Intermediate 202 Advanced 206 Glossary 210 Index 214 Bibliography 222 Acknowledgments 223 About the author 224 Train your way to a leaner, stronger body in half the time or less! Get ready to break a serious sweat with this scientific guide to HIIT training! Discover everything you need to know to achieve the best results from your HIIT workouts by understanding the muscle action needed to perfect each exercise. Inside the pages of this fitness book, you’ll explore the physiology of more than 90 essential HIIT exercises! It is packed with: • Specially commissioned CGI artworks depicting all the main HIIT resistance exercises — from burpees to plank jacks — and variations that add or reduce the challenge. • CGI artwork features color-coding to highlight how the muscles, ligaments and joints engage, stretch and relax to perform each exercise. • Training programs, tailored to different abilities and goals, provide suggested workouts with a progressive increase in challenges over weeks and months. • Easy-to-follow infographics help explain the hard science behind why HIIT training is so efficient, and what beneficial physical adaptations it can bring. High-intensity interval training is a fantastic way to lose weight and get strong by performing very short bursts of targeted exercise. Recent scientific research shows that HIIT is the most efficient form of exercise for raising fitness levels and increasing cardio-respiratory health. Science of HIIT reveals the facts to help you optimize the benefits of HITT to your body and mind. The clear CGI artwork details the mechanics of each exercise, correct body posture, the muscles involved and how they engage to perform movements. You’ll also learn the knowledge and tools needed to be able to create your own bespoke workouts. This HIIT guide will completely transform your performance and help you smash your goals! DK Publishing’s Science of series helps readers discover the research and scientific theories behind exercise and sport. It’s perfect for training at home or the gym. Other sport science books in this series include Science of Yoga and Science of Strength Training .