To cardio or not to cardio?
That is the age-old mystery roaming around the water cooler at your commercial gym. Unless you’re someone who loves running on a treadmill for hours or joins marathons for fun, you might have difficulty seeing cardio workouts that don’t take a day to complete.
While the popularity of high-intensity interval training (HIIT) might have reached new tops in the past few years, it’s far from an original thought.
Finnish runner Hannes Kolehmainen levelled up his training for the Olympics with interval sessions. And he was rewarded for his efforts in the form of a gold medal during the cross-country, 5,000m, 10,000m events.
These days the term HIIT is used to represent a relatively broad range of training programs. Hence, it’s not always clear what is beyond the basics of work, rest, and repeat.
While there’s nothing wrong with the description, it’s not close to giving the full picture of what a HIIT session is.
Thankfully, that doesn’t imply you have to pound out hours of steady-state work to get your fat-burning sweat on.
Why? Because of HIIT, better known as high-intensity interval training.
Yes, it’s the trendiest catchphrase in the boutique fitness space, and these days, it’s overused far too often. But when done correctly, HIIT is your saving cardio grace.
A good HIIT workout can give you many benefits than regular cardio. This includes burning body fat, increasing your heart rate, pushing you to sweat, and improving lung capacity within a short period.
This makes HIIT especially useful for those of us who can’t spend all day in the gym.
Below, you’ll find all the information you need on how to include HIIT into your regular workout schedule. You’ll also learn how it can benefit you no matter what your goals are.
Here’s a table of contents to help you navigate easily throughout this whole article:
- What is HIIT?
- The Key to HIIT
- The Benefits of HIIT Workouts
- Types of HIIT Workouts
- 10 HIIT Workouts To Try
- 3-Week HIIT Workout Plan
- The “Afterburn” Effect
- When to avoid High-Intensity Workout Training?
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First Things First: What is HIIT?
HIIT workout is a combination of short bursts of intense exercise and rest or a lower-intensity activity. At fitness studios and online, these workouts often combine aerobic and resistance training.
Most of the interval workouts researchers have studied focuses on aerobic exercises. This means interval training is based on a more specific routine than what’s emerging in most gyms, videos, and magazines.
And the researchers’ interpretation matters. That’s because when talking about benefits, we need to be particular about the kinds of workouts that science was based on.
When researchers talk about HIIT, they’re pointing to workouts that alternate hard-charging intervals and rest.
During high-charging intervals, a person’s heart rate can reach at least 80 percent of its highest capacity.
The Key to HIIT
While “hard work, short rests” is the principle of HIIT, there are five key variables that can alter the nature of your HIIT workout massively.
The initial two are your work and rest durations.
Working for 40 seconds and resting for 20 seconds is significantly distinctive from resting for 40 seconds and working for 20 seconds. Longer work sessions are better for developing endurance, and shorter ones are better for power.
Then there’s the intensity of the work sessions. With HIIT, you need to be driving hard to benefit the most from it. It’s also important to try and keep a consistent level of discipline across the work periods.
That indicates that it’s not just about going all-out because you won’t be able to support it across the workout.
The fourth variable is the type of rest you do. Are you stopping completely or involving in active recoveries, like pedaling moderately on an exercise bike? The latter can help wash out lactic acid ahead of your next work session.
Lastly, there’s the total volume or how many periods you do. It’s easy to do too much with HIIT, which ends up being of no real benefit. That’s because, by the end of the workout, you’re not able to maintain the intensity.
As a rule, begin with low volume and go as hard as you can. When it seems easy, add a round or two, but cut the rating of perceived exertion (RPE) a bit.
There aren’t any challenging and fast practices for HIIT when it comes to the nature of exercise you do. It can be executed with cycling, bodyweight moves, running, or weights as long as you’re able to do it at a high intensity.
That makes some disciplines more fitting than others.
Knocking out efforts on an exercise bike is more likely to be less risky than trying to do heavy barbell squats at an intense pace.
You can cycle within a circuit of several exercises for your HIIT session or stick to one or two for all your reps.
The latter makes it easy to hit your time targets because you don’t have to shift exercise equipment during your rest periods. But doing a circuit with a variety of moves means you can hit more muscle groups during your workout.
The key to making HIIT work is intensity.
You can’t coast through your work sessions when doing HIIT. The rules are designed to give you opportunities to go hard, so you need to grab the advantage of those changes.
That indicates working hard, but it doesn’t mean to give all your 100 percent with the intensity. If you’re new to this kind of exercise, don’t go all out all at once.
Instead of 15 to 30-second intervals of execution at near-100 percent intensity, opt for intervals of one to three minutes at closer to 80 percent of maximum effort. And then follow this with five minutes of lower intensity exercise. This can help with weight loss if you’re sedentary.
It’s common among people in the fitness community to use HIIT and “interval training” interchangeably. But proper HIIT demands you to be explosive and intense during your work session.
However, basic interval training is what you see most on the group fitness scene, sans the high-intensity workout.
The Benefits of HIIT Workouts
Fat Loss
Let’s begin with the calories you’ll burn, which are many. Mind you; your body may keep on burning fats even a few hours after you’re done.
This happens as part of the excess post-exercise oxygen consumption (EPOC) result.
What happens is that your body burns more calories while returning to its resting state after a workout. The EPOC effect increases with the intensity of the exercise you do, which is why HIIT is such an efficient fat burner.
Fast Metabolic Rate
Some researchers have discovered that HIIT boosts metabolism for hours after exercise.
Also called EPOC, it is a measurably enhanced rate of oxygen intake following vigorous activity.
There are also logistical advantages to HIIT, like the fact your workout takes less time so you can fit it into a lunch break. And while it’s remarkably hard work, the short, sharp challenge of HIIT ensures you’ll never get bored with your training.
Overall Health
HIIT is not just a mechanism to use to lean out. It can enhance your overall health, too.
A summary of 50 different studies found that HIIT lessens blood sugar levels. Further analysis shows that it can decrease resting heart rate and blood pressure in overweight and obese people.
HIIT also increases your VO2 max, which is the volume of oxygen your body can use and indicates cardio fitness. This is why any cycling training program or running worth its salt has some form of interval training in it.
Building your VO2 max is the core to working harder for longer, helping you log a 5K personal best, for example.
Types of HIIT Workouts
Beginner: Timmons Method
Created by a team at Loughborough University, this one’s entry-level.
Do 20 seconds of all-out work, followed by two minutes of active recovery (walking/freewheeling will do) or complete rest. Repeat three times, and you’re done.
Intermediate: 10-20
Also known as “reverse Tabata,” this doubles the rest and decreases the work intervals to shift the focus to anaerobic fitness.
Use it if you intend for power production or don’t have the fitness for an all-out Tabata. Warm-up for ten minutes, then do six to eight rounds.
Advanced: 10-20-30
In this program, you’ll do five “blocks” of work, made up of 30 seconds at 30% intensity, 20 seconds at 60%, and ten seconds all-out.
Result? Lots of volumes at controllable intensity.
Extreme: TABATA
The most popular HIIT protocol is excellent for increasing VO2 max as long as you do it right.
It’s twenty seconds of all-out work, followed by ten seconds of rest, repeated eight times. This program helps enhance endurance by as much as 30 minutes of steady-state cardio.
The key is keeping the intensity high.
10 HIIT Workouts to Try
Kettlebell Workout
The Louisiana University conducted a study that compared kettlebell swings, cleans, and deadlifts with a sprint training program.
They discovered that the maximum heart rate was only somewhat higher in the sprints, while calorie expenditure was more significant with the bells.
Rest for 30 seconds in the end, then repeat for three to five rounds.
- Alternating swing (30sec) Like the regular swing but alternating arms at the top portion of the lift.
- Clean and jerk (15sec left arm, 15sec right arm) Finish each 15-second work section by pressing the kettlebell over your head.
- Goblet squat (30sec) Hold the kettlebell close to your chest and maintain your back straight.
All-Out Bike Workout
There’s a reason why many people exercise with bikes: going all-out on the pedals isn’t too technical, injury risk is low, and you can ruin yourself. For maximum efforts, which stimulate every accessible muscle fiber, the bike is an excellent choice.
When looking to develop the fitness levels of Premier League footballers in pre-season, strength and conditioning trainers at the country’s top clubs have a particular favorite in the Tabata protocol. It’s used up to four times a week and generally done on an exercise bike.
You can obtain the same rewards by following the plan: 20 seconds sprint cycle, ten seconds rest or slower cycle, repeat for eight rounds.
Battle Ropes Workout
In a research held at the College of New Jersey, it was discovered that battle ropes beat 13 other exercises for energy expenditure. It has also produced the highest average heart rate.
The rules: 15 seconds of single-arm waves, 15 seconds of double-arm waves, 60 seconds rest, repeat eight times.
Burpee
In the same research facility in New Jersey, studies show that burpees beat four other bodyweight moves and every free weight exercise for VO2 response.
If you’re short on time and lack space, use this protocol instead: 30 seconds all-out, then four minutes of rest, done four to six times.
Sprint Workouts
“Production training” exercises develop your capacity to work at the highest effort with short rest. They are ultra-short but super-hard exercise intervals mixed with long rests for a workout that’ll build your power.
Use them when you’re following a 500m row or preparing for a boxing bout.
Mountain slider
Work: 15sec
Rest: 1min 30sec
Rounds: 6
Begin in a press-up position with your feet on a pair of small towels or Valslides, then take one knee and then the other up to your chest as fast as possible. Think of it like a crawling sprint.
Thruster
Work: 15sec
Rest: 1min 15sec
Rounds: 6
Holding a light pair of dumbbells at shoulder height or a light barbell on your shoulders, drop down into a squat. As you stand up, push the weight overhead, then lower straight into the next rep.
Jump lunge
Work: 20sec
Rest: 10sec
Explode off the ground and alternate legs in the air on each rep. Rest for ten seconds, then go straight into exercise 2.
High knees
Work: 20sec
Rest: 10sec
Jog in place, bringing your knees as high as you can. Maintain the intensity high throughout, then rest for ten seconds.
Jump squat
Work: 20sec
Rest: 30sec
Drop into a squat and then explode off the floor, landing as softly as possible. Rest for 30 seconds before you start the next round.
The 3-Week Workout Plan
WEEK 1
WORKOUT 1 (MONDAY): CHEST, BACK, ABS
| Exercise | Weight | Sets/Reps | Rest |
| Bench Press | 50% 10RM | 10/10 | 60s |
| Bench Press | 10RM (From Test) | 3 / Failure | 60s |
| Dumbbell Incline Press | 10RM | 3 / Failure | 60s |
| Cable Crossover | 15RM | 3 / Failure | 60s |
| Wide-Grip Pulldown | 50% 10RM | 10/10 | 60s |
| Wide-Grip Pulldown | 10RM (From Test) | 3 / Failure | 60s |
| Barbell Bentover Row | 10RM | 3 / Failure | 60s |
| Straight-Arm Pulldown | 15RM | 3 / Failure | 60s |
| Reverse Crunch | Body weight^ | 10/10 | 60s |
| Crunch | Body weight^ | 10/10 | 60s |
| Dead/Curl/Press | Light dumbbells | 10/10 | 60s |
WORKOUT 2 (TUESDAY): LEGS, TRICEPS, CALVES
| Exercise | Weight | Sets/Reps | Rest |
| Squat | 50% 10RM | 10/10 | 60s |
| Squat | 10RM (From Test) | 3 / Failure | 60s |
| Leg Press | 10RM | 3 / Failure | 60s |
| Leg Extension | 15RM | 3 / Failure | 60s |
| Leg Curl | 15RM | 3 / Failure | 60s |
| Triceps Pressdown | 50% 10RM | 10/10 | 60s |
| Triceps Pressdown | 10RM (From Test) | 3 / Failure | 60s |
| Lying Triceps Extension | 15RM | 3 / Failure | 60s |
| Standing Calf Raise | 50% 10RM | 10/10 | 60s |
| Standing Calf Raise | 10RM (From Test) | 3 / Failure | 60s |
| Seated Calf Raise | 15RM | 3 / Failure | 60s |
| Kettlebell Swing | Light Kettlebell | 10/10 | 60s |
WORKOUT 3 (WEDNESDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
| Exercise | Weight | Sets/Reps | Rest |
| Dumbbell Shoulder Press | 50% 10RM | 10/10 | 60s |
| Dumbbell Shoulder Press | 10RM (From Test) | 3 / Failure | 60s |
| Dumbbell Lateral Raise | 10RM | 3 / Failure | 60s |
| Dumbbell Rear-Delt Raise | 15RM | 3 / Failure | 60s |
| Dumbbell Shrug | 50% 10RM | 10/10 | 60s |
| Dumbbell Shrug | 10RM (From Test) | 3 / Failure | 60s |
| Dumbbell Curl | 50% 10RM | 10/10 | 60s |
| Dumbbell Curl | 10RM (From Test) | 3 / Failure | 60s |
| Incline Dumbbell Curl | 15RM | 3 / Failure | 60s |
| Barbell Wrist Curl | 50% 10RM | 10/10 | 60s |
| Barbell Wrist Curl | 10RM (From Test) | 3 / Failure | 60s |
| Dumbbell Clean | 50% 10RM | 10/10 | 60s |
WORKOUT 4 (THURSDAY): CHEST, BACK, ABS
| Exercise | Weight | Sets/Reps | Rest |
| Bench Press | 50% 10RM | 10/10 | 50s |
| Bench Press | 10RM (From Test) | 3 / Failure | 60s |
| Reverse-Grip Incline Bench Press | 10RM | 3 / Failure | 60s |
| Incline Dumbbell Flye | 15RM | 3 / Failure | 60s |
| Wide-Grip Pulldown | 50% 10RM | 10/10 | 50s |
| Wide-Grip Pulldown | 10RM (From Test) | 3 / Failure | 60s |
| One-arm Dumbbell Bentover Row | 10RM | 3 / Failure | 60s |
| Reverse-Grip Pulldown | 15RM | 3 / Failure | 60s |
| Reverse Crunch | Body weight^ | 10/10 | 50s |
| Crunch | Body weight^ | 10/10 | 50s |
| Dead/Curl/Press | Light dumbbells | 10/10 | 50s |
WORKOUT 5 (FRIDAY): LEGS, TRICEPS, CALVES
| Exercise | Weight | Sets/Reps | Rest |
| Squat | 50% 10RM | 10/10 | 50s |
| Squat | 10RM (From Test) | 3 / Failure | 60s |
| Dumbbell Lunge | 10RM | 3 / Failure | 60s |
| Leg Extension | 15RM | 3 / Failure | 60s |
| Romanian Deadlift | 15RM | 3 / Failure | 60s |
| Triceps Pressdown | 50% 10RM | 10/10 | 50s |
| Triceps Pressdown | 10RM (From Test) | 3 / Failure | 60s |
| Cable Overhead Triceps Extension | 15RM | 3 / Failure | 60s |
| Standing Calf Raise | 50% 10RM | 10/10 | 50s |
| Standing Calf Raise | 10RM (From Test) | 3 / Failure | 60s |
| Seated Calf Raise | 15RM | 3 / Failure | 60s |
| Kettlebell Swing | Light Kettlebell | 10/10 | 50s |
WORKOUT 6 (SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
| Exercise | Weight | Sets/Reps | Rest |
| Dumbbell Shoulder Press | 50% 10RM | 10/10 | 50s |
| Dumbbell Shoulder Press | 10RM (From Test) | 3 / Failure | 60s |
| One-arm Cable Lateral Raise | 10RM | 3 / Failure | 60s |
| Machine Rear-Delt Flye | 15RM | 3 / Failure | 60s |
| Dumbbell Shrug | 50% 10RM | 10/10 | 50s |
| Dumbbell Shrug | 10RM (From Test) | 3 / Failure | 60s |
| Dumbbell Curl | 50% 10RM | 10/10 | 50s |
| Dumbbell Curl | 10RM (From Test) | 3 / Failure | 60s |
| Behind-the-Back Cable Curl | 15RM | 3 / Failure | 60s |
| Barbell Wrist Curl | 50% 10RM | 10/10 | 50s |
| Barbell Wrist Curl | 10RM (From Test) | 3 / Failure | 60s |
| Dumbbell Clean | 50% 10RM | 10/10 | 50s |
WEEK 2
WORKOUT 1 (MONDAY): CHEST, BACK, ABS
| Exercise | Weight | Sets/Reps | Rest |
| Bench Press | 50% 10RM | 10/10 | 40s |
| Bench Press | 10RM (From Test) | 3 / Failure | 60s |
| Dumbbell Incline Press | 10RM | 3 / Failure | 60s |
| Cable Crossover | 15RM | 3 / Failure | 60s |
| Wide-Grip Pulldown | 50% 10RM | 10/10 | 40s |
| Wide-Grip Pulldown | 10RM (From Test) | 3 / Failure | 60s |
| Barbell Bentover Row | 10RM | 3 / Failure | 60s |
| Straight-Arm Pulldown | 15RM | 3 / Failure | 60s |
| Reverse Crunch | Body weight^ | 10/10 | 40s |
| Crunch | Body weight^ | 10/10 | 40s |
| Dead/Curl/Press | Light dumbbells | 10/10 | 40s |
WORKOUT 2 (TUESDAY): LEGS, TRICEPS, CALVES
| EXERCISE | WEIGHT | SETS/REPS | REST |
| Squat | 50% 10 RM | 10/10 | 30 sec. |
| Squat | 10 RM (from test) | 3*/to failure | 60 sec. |
| Leg Press | 12 RM | 3/to failure | 60 sec. |
| Leg Extension | 20 RM | 3/to failure | 60 sec. |
| Leg Curl | 20 RM | 3/to failure | 60 sec. |
| Triceps Pressdown | 50% 10RM | 10/10 | 30 sec. |
| Triceps Pressdown | 10 RM (from test) | 3*/to failure | 60 sec. |
| Lying Triceps Extension | 20 RM | 3/to failure | 60 sec. |
| Standing Calf Raise | 50% 10 RM | 10/10 | 30 sec. |
| Standing Calf Raise | 10 RM (from test) | 3*/to failure | 60 sec. |
| Seated Calf Raise | 20 RM | 3/to failure | 60 sec. |
| Kettlebell Swing | light kettlebell# | 10/10 | 30 sec. |
WORKOUT 3 (WEDNESDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
| EXERCISE | WEIGHT | SETS/REPS | REST |
| Dumbbell Shoulder Press | 50% 10 RM | 10/10 | 20 sec. |
| Dumbbell Shoulder Press | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell lateral Raise | 12 RM | 3/to failure | 60 sec. |
| Dumbbell Rear Delt Raise | 20 RM | 3/to failure | 60 sec. |
| Dumbbell Shrug | 50% 10 RM (from test) | 10/10 | 30 sec. |
| Dumbbell Shrug | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell Curl | 50% 10 RM | 10/10 | 30 sec. |
| Dumbbell Curl | 10 RM (from test) | 3/to failure | 60 sec. |
| Incline Dumbbell Curl | 20 RM | 3/to failure | 60 sec. |
| Barbell Wrist Curl | 50% 10 RM | 10/10 | 30 sec. |
| Barbell Wrist Curl | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell Cleans | 50% 10 RM | 10/10 | 30 sec. |
WORKOUT 4 (THURSDAY): CHEST, BACK, ABS
| EXERCISE | WEIGHT | SETS/REPS | REST |
| Bench Press | 50% 10 RM | 10/10 | 30 sec. |
| Bench Press | 10 RM (from test) | 3*/to failure | 60 sec. |
| Reverse Grip Incline Press | 12 RM | 3/to failure | 60 sec. |
| Incline Dumbbell Flye | 20 RM | 3/to failure | 60 sec. |
| Wide-Grip Pulldown | 50% 10 RM | 10/10 | 30 sec. |
| Wide-Grip Pulldown | 10 RM (from test) | 3*/to failure | 30 sec. |
| One Arm Bent Over Row | 12 RM | 3/to failure | 60 sec. |
| Reverse Grip Pulldown | 20 RM | 3/to failure | 60 sec. |
| Reverse Crunch | body weight^ | 10/10 | 30 sec. |
| Crunch | body weight^ | 10/10 | 30 sec. |
| Dead/Curl/Press | light dumbbells | 10/10 | 30 sec. |
WORKOUT 5 (FRIDAY): LEGS, TRICEPS, CALVES
| EXERCISE | WEIGHT | SETS/REPS | REST |
| Squat | 50% 10 RM | 10/10 | 30 sec. |
| Squat | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell Lunge | 12 RM | 3/to failure | 60 sec. |
| Leg Extension | 20 RM | 3/to failure | 60 sec. |
| Romanian Deadlift | 20 RM | 3/to failure | 30 sec. |
| Triceps Pressdown | 50% 10 RM | 10/10 | 60 sec. |
| Triceps Pressdown | 10 RM (from test) | 3*/to failure | 60 sec. |
| Cable Overhead Tri-Ext | 20 RM | 3/to failure | 60 sec. |
| Standing Calf Raise | 50% 10 RM | 10/10 | 30 sec. |
| Standing Calf Raise | 10 RM (from test) | 3*/to failure | 60 sec. |
| Seated Calf Raise | 20 RM | 3/to failure | 30 sec. |
| Kettlebell Swing | light kettlebell# | 10/10 | 20 sec. |
WORKOUT 6 (SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
| EXERCISE | WEIGHT | SETS/REPS | REST |
| Dumbbell Shoulder Press | 50% 10 RM | 10/10 | 30 sec. |
| Dumbbell Shoulder Press | 10 RM (from test) | 3*/to failure | 60 sec. |
| One-Arm Cable Lateral Raise | 12 RM | 3/to failure | 60 sec. |
| Machine Rear Delt Flye | 20 RM | 3/to failure | 60 sec. |
| Dumbbell Shrug | 50% 10 RM | 10/10 | 30 sec. |
| Dumbbell Shrug | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell Curl | 50% 10 RM | 10/10 | 30 sec. |
| Dumbbell Curl | 10 RM (from test) | 3/to failure | 60 sec. |
| Behind-the-Back Cable Curl | 20RM | 3/to failure | 60 sec. |
| Barbell Wrist Curl | 50% 10 RM | 10/10 | 30 sec. |
| Barbell Wrist Curl | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell Cleans | 50% 10 RM | 10/10 | 20 sec. |
WEEK 3
WORKOUT 1 (MONDAY): CHEST, BACK, ABS
| EXERCISE | WEIGHT | SETS/REPS | REST |
| Bench Press | 50% 10 RM | 10/10 | 0 sec. |
| Bench Press | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell Incline Press | 15 RM | 3/to failure | 60 sec. |
| Cable Crossover | 30 RM | 3/to failure | 60 sec. |
| Wide-Grip Pulldown | 50% 10 RM | 10/10 | 0 sec. |
| Wide-Grip Pulldown | 10 RM (from test) | 3*/to failure | 60 sec. |
| Barbell Bent-Over Row | 15 RM | 3/to failure | 60 sec. |
| Straight-Arm Pulldown | 30 RM | 3/to failure | 60 sec. |
| Reverse Crunch | body weight^ | 10/10 | 0 sec. |
| Crunch | body weight^ | 10/10 | 0 sec. |
| Dead/Curl/Press | light dumbbells | 10/10 | 0 sec. |
WORKOUT 2 (TUESDAY): LEGS, TRICEPS, CALVES
| EXERCISE | WEIGHT | SETS/REPS | REST |
| Squat | 50% 10 RM | 10/10 | 0 sec. |
| Squat | 10 RM (from test) | 3*/to failure | 60 sec. |
| Leg Press | 15 RM | 3/to failure | 60 sec. |
| Leg Extension | 30 RM | 3/to failure | 60 sec. |
| Leg Curl | 30 RM | 3/to failure | 60 sec. |
| Triceps Pressdown | 50% 10RM | 10/10 | 0 sec. |
| Triceps Pressdown | 10 RM (from test) | 3*/to failure | 60 sec. |
| Lying Triceps Extension | 30 RM | 3/to failure | 60 sec. |
| Standing Calf Raise | 50% 10 RM | 10/10 | 0 sec. |
| Standing Calf Raise | 10 RM (from test) | 3*/to failure | 60 sec. |
| Seated Calf Raise | 30 RM | 3/to failure | 60 sec. |
| Kettlebell Swing | light kettlebell# | 10/10 | 0 sec. |
WORKOUT 3 (WEDNESDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
| EXERCISE | WEIGHT | SETS/REPS | REST |
| Dumbbell Shoulder Press | 50% 10 RM | 10/10 | 0 sec. |
| Dumbbell Shoulder Press | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell lateral Raise | 15 RM | 3/to failure | 60 sec. |
| Dumbbell Rear Delt Raise | 30 RM | 3/to failure | 60 sec. |
| Dumbbell Shrug | 50% 10 RM (from test) | 10/10 | 0 sec. |
| Dumbbell Shrug | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell Curl | 50% 10 RM | 10/10 | 0 sec. |
| Dumbbell Curl | 10 RM (from test) | 3/to failure | 60 sec. |
| Incline Dumbbell Curl | 30 RM | 3/to failure | 60 sec. |
| Barbell Wrist Curl | 50% 10 RM | 10/10 | 0 sec. |
| Barbell Wrist Curl | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell Cleans | 50% 10 RM | 10/10 | 0 sec. |
WORKOUT 4 (THURSDAY): CHEST, BACK, ABS
| EXERCISE | WEIGHT | SETS/REPS | REST |
| Bench Press | 50% 10 RM | 10/10 | 0 sec. |
| Bench Press | 10 RM (from test) | 3*/to failure | 60 sec. |
| Reverse Grip Incline Press | 15 RM | 3/to failure | 60 sec. |
| Incline Dumbbell Flye | 30 RM | 3/to failure | 60 sec. |
| Wide-Grip Pulldown | 50% 10 RM | 10/10 | 0 sec. |
| Wide-Grip Pulldown | 10 RM (from test) | 3*/to failure | 30 sec. |
| One Arm Bent Over Row | 15 RM | 3/to failure | 30 sec. |
| Reverse Grip Pulldown | 30 RM | 3/to failure | 60 sec. |
| Reverse Crunch | body weight^ | 10/10 | 0 sec. |
| Crunch | body weight^ | 10/10 | 0 sec. |
| Dead/Curl/Press | light dumbbells | 10/10 | 0 sec. |
WORKOUT 5 (FRIDAY): LEGS, TRICEPS, CALVES
| EXERCISE | WEIGHT | SETS/REPS | REST |
| Squat | 50% 10 RM | 10/10 | 0 sec. |
| Squat | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell Lunge | 15 RM | 3/to failure | 60 sec. |
| Leg Extension | 30 RM | 3/to failure | 60 sec. |
| Romanian Deadlift | 30 RM | 3/to failure | 60 sec. |
| Triceps Pressdown | 50% 10 RM | 10/10 | 0 sec. |
| Triceps Pressdown | 10 RM (from test) | 3*/to failure | 60 sec. |
| Cable Overhead Tri-Ext | 30 RM | 3/to failure | 60 sec. |
| Standing Calf Raise | 50% 10 RM | 10/10 | 0 sec. |
| Standing Calf Raise | 10 RM (from test) | 3*/to failure | 60 sec. |
| Seated Calf Raise | 30 RM | 3/to failure | 30 sec. |
| Kettlebell Swing | light kettlebell# | 10/10 | 0 sec. |
WORKOUT 6 (SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
| EXERCISE | WEIGHT | SETS/REPS | REST |
| Dumbbell Shoulder Press | 50% 10 RM | 10/10 | 0 sec. |
| Dumbbell Shoulder Press | 10 RM (from test) | 3*/to failure | 60 sec. |
| One-Arm Cable Lateral Raise | 15 RM | 3/to failure | 0 sec. |
| Machine Rear Delt Flye | 30 RM | 3/to failure | 60 sec. |
| Dumbbell Shrug | 50% 10 RM | 10/10 | 0 sec. |
| Dumbbell Shrug | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell Curl | 50% 10 RM | 10/10 | 0 sec. |
| Dumbbell Curl | 10 RM (from test) | 3/to failure | 60 sec. |
| Behind-the-Back Cable Curl | 30RM | 3/to failure | 60 sec. |
| Barbell Wrist Curl | 50% 10 RM | 10/10 | 0 sec. |
| Barbell Wrist Curl | 10 RM (from test) | 3*/to failure | 60 sec. |
| Dumbbell Cleans | 50% 10 RM | 10/10 | 0 sec. |
The “Afterburn” Effect
Many HIIT gyms tout training programs that will direct to an “afterburn” or EPOC.
Sure, the afterburn effect is real, but it’s often exaggerated.
When measured in a lab, it shows that a 20-minute session of intervals can result in the same calorie burn as a 50-minute constant exercise. This indicates that the afterburn effect is more significant after the breaks, but it peters out after a while.
It’s also limited and not the kind of calorie loss that would manage to lasting weight loss.
Building more muscles, though, can be a little more convenient for the afterburn. That’s because one of the variables that alter your resting metabolic rate is the volume of lean muscle you have.
For one, muscle utilizes a lot more energy than fat while at rest. So the logic is if you can build up your muscle and diminish your body fat, you’ll have a higher resting metabolism and more immediately burn the fuel in your body.
But that takes a lot more work than a short aerobic HIIT exercise.
And even a short HIIT exercise may not be suitable for everyone. Intervals can be mentally and physically demanding. So some continuous steady-state exercise is excellent once in a while.
But for those who are time-pressed and can endure intervals almost entirely, it’s the most effective way to train.
When to Avoid High-Intensity Circuit Training?
If you feel exhausted quickly in the first place, HIIT isn’t the session to go for.
Sure, HIIT is effective because it requires less time and burns calories during recovery. But for it to happen, you’ll need a lot of energy.
Finally, it’s essential to acknowledge how often you can do “real” HIIT. While this workout method can trigger protein synthesis, it can also lead to protein deficiency, which means that your weight loss could cause muscle mass loss.
If your goal is to build muscles, then proper weight training should be your primary focus. Only use HIIT to complement your workout routines.
Remember, HIIT is deemed short, intense, and infrequent, not an everyday effort. Recovery days are essential for avoiding injury and ensuring you can work at the intensity needed for efficacy.
Conclusion
Ensuring you work to your full capability during the work periods of a HIIT workout will mean you obtain the maximum reward.
It’s a gas-on, gas-off way of training, so it should be on when the gas is on.
Yes, you’re working harder. But it’s a much shorter period, so you’ve got to make the best out of it.