Build Your Own HIIT Workout

What is a HIIT workout?

HIIT stand for High Intensity Interval Training. This is my favorite style of training because it is highly effective for building lean muscle mass while losing fat. This type of workout alternates between quick intense bursts of energy and quick rest periods. HIIT workouts can be modified in countless ways, however, I prefer to combine weight-bearing exercises and cardio to create a quick and thorough full-body workout.

Why does it work?

HIIT training raises your metabolism! Simply put, every time your push your body to its 100% max, you are causing your body to go into an anabolic state by depleting your “free oxygen”. Because your body isn’t able to get oxygen to the muscles quick enough, it supplements that oxygen with lactic acid. The combination of depleting your oxygen and nutrient levels, lactic production, and tearing of muscle fibers puts your body in recovery mode even after it returns to homeostasis. After your HIIT workout is over, your body will be burning extra calories for the next 24-48 hours as it replenishes its nutrients and repairs its muscle fibers.

Create Your Own HIIT Workout!

When creating a full-body HIIT workout, the goal is to work in short circuits. Pick three exercises: one upper body, one lower body, and one cardio. These three exercises make your first circuit, repeat them in order three times. Aim to complete three to five circuits for an effective workout. Remember… the key is to put 100% effort into the cardio to maximize results.

Upper Body (8-12 Reps Each Side)	Lower Body (8-12 Reps)	Cardio (30 Seconds)
Dumbbell Shoulder Press	Close-Stance Dumbbell Squat	Burpees
Dumbbell Flys	Sumo-Squat	Jump Rope
Laying Dumbbell Chest Press	Side Lunges	High Knees
Bicep Curls	Step Front/Step Back Lunges	20 Second Sprints
Overhead Tricep Extensions	Donkey Kicks	Mountain Climbers
Dumbbell Rows	Wall-Sit (30-45 seconds)	Jumping Jacks
Dumbbell Front Raises	Dumbbell Dead Lift	Speed-Skaters

Example:

• Circuit #1 (Repeat 3 times)
  • Dumbbell Row (8-12 repetitions)
  • Sumo-Squat (8-12 repetitions)
  • High Knees (100% Intensity) (30 seconds)
• Circuit #2 (Repeat 3 times)
  • Bicep Curls (8-12 repetitions)
  • Wall-Sit (30-45 second hold)
  • Jump Rope (100% Intensity) (30 seconds)
• Circuit #3 (Repeat 3 times)
  • Dumbbell Front Raises (8-12 repetitions)
  • Close-Stance Dumbbell Squat (8-12 repetitions)
  • Burpees (100% Intensity) (30 seconds)