HIIT 100S PDF

Transform yourself into Jim Stoppani by following 6 weeks HIIT Workout Plan and get the amazing results. It’s likely that you are very familiar with high. Description. HIIT Workout combined with Weights for Volume For s select weight equal to 50% of what you could normally do for 10 reps. If you cant . HIIT s: Carve Up Your Physique in 6 Weeks Get a fat-burning blitz .. If you want to lose weight, forget cardio and try these HIIT training workouts instead!.

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German volume training GVT and Hundreds training. During Weekswhen rest periods are down to 20 seconds or less, your goal is to simply complete the reps. Barbell Bench Press – Medium Grip. Cable Lying Triceps Extension. And if you’re reading this magazine, chances are you don’t desire the physique of a marathoner. The week before you start the HIIT s program, work these exercises into your training to get a gauge on appropriate weights.

Hundreds, as 100x name implies, involves doing rep sets. Hiig Sets 010s, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. The two forms of training are technically different, but late in the HIIT s program, when you’re resting only 10 or 20 seconds between sets of 10, there’s little to distinguish them as far as the toll they take on your body.

You’ll start with just 60 seconds 100 sets at the beginning of the program and progressively drop rest periods by 10 seconds over six weeks until you have no rest and are doing reps straight through. This “I’m trying to lose weight, so I’m just doing cardio” attitude has become epidemic, as people waste countless hours on ellipticals, treadmills, and stationary 1000s, with very little to show for it.

If you can’t complete all 10 reps before the eighth set, drop the weight by pounds. The following workouts are simple to follow, just not very easy to do.

Six Week Shred: Torch Fat With HIIT s

But all you have to do is shorten rest periods and you’re doing a kind of HIIT that burns fat. When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that hikt literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you’re an endurance athlete.

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In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt hkit storage. With GVT, aka 10×10, you do 10 sets of 10 reps on a given exercise. If we had a dollar for every well-intentioned person who’s centered his or her fat-burning efforts around low- to moderate-intensity cardio sessions, we could make Fort Knox our summer retreat.

If you can’t complete 10 reps during or after the eighth set, finish all 10 sets doing as many reps as possible for each. This will help build more muscle power and strength, despite using such light weight. When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training. The results they’re after, of course, are washboard abs and an overall leaner physique, which is best accomplished through high-intensity lifting at appreciable volumes.

HIIT was originally developed by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies see “HIIT Findings”.

The major reason HIIT works so well for dropping body fat is due to the greater calorie burn or EPOC—excess post-exercise oxygen consumption that’s maintained after the workout is over. Don’t worry about rep speed or control; just get the reps done with the best form possible while your muscles are on hiit.

A lot of these studies found that subjects performing HIIT burned significantly more body fat—and in less time—than those who did steady-state cardio programs. Cable Rope Overhead Triceps Extension.

Rest between all sets hiiit the HIIT s exercise is limited to one minute to maximize fat burning. You’re probably familiar with high-intensity interval training HIIT. With Hundreds, you’ll do 10 sets of 10 reps for one exercise per muscle group. This helps establish a strong mind-muscle connection, which is critical for muscle size, shape, and separation.

Six Week Shred: Torch Fat With HIIT 100s

If any of hijt HIIT s exercises are new to you, you’ll need to spend some time figuring out how much weight you can do for 10 reps. Three sets of one or two more exercises and you’ll be done with that muscle group for the day. On HIIT s sets during Weekswhen rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible.

While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive. If you can’t do 10 sets of 10 reps with one minute of rest, don’t reduce the rest each week. Stick to the following workouts for a giit six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon.

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Sounds the same as GVT, right? Don’t worry about going too heavy. Even if you’re not an athlete, this benefit will ring loud and clear in your workouts. Of course, after doing 10 sets of 10 reps, you’ll no longer be able to complete 10 full reps with your 10RM weight—probably more like reps. Then, the next week start reducing the rest period.

This pushes muscle fatigue to new levels, which stimulates the release of muscle-building hormones. HIIT is incorporated via the rest periods between those 10 sets. Bent Over Barbell Row. The next time you train that muscle group, decrease the starting weight by pounds.

Even though the weights you use will need to be light, your muscles 1000s still get the signal to grow. HIIT s make a very light weight brutally difficult to move.

Another obvious benefit of doing reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning—a big advantage if you play sports.

When you go back to your regular regimen, where you’re resting a couple of minutes between sets, your muscle recovery will be quicker, thus allowing you to get more reps with the same weight on successive sets and delivering a greater stimulus. For example, if you don’t know what your 10RM is on the bench press, do bench as the first 100s in your chest workout, aiming for a weight that allows you to complete exactly 10 reps, then follow with your typical chest routine.

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In other words, you burn more calories and more body fat while you’re sitting around doing nothing. After all, weight training itself is a form of HIIT—you do a set with all-out effort, rest, then do another set, rest, and repeat.

For each major muscle group, after following the HIIT s protocol on your first exercise, you’ll do three more sets to failure of the same exercise using your rep max 10RM.

Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT.

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