ToTal Body BlasT - HIIT Workouts HIIT Workouts For Men
Total Body Blast8 Week programFat loss & Muscle ToneHIITA c a d e m y
Table Of Contents1. Product Disclosure 32. About The Authors 43. Introduction and Our Purpose 54. Overview/The Big Picture 65. The Workout Basics 86. Education 137. Equipment 158. Tracking Progress 169. Warmup Overview 1810. Beginners Workout 1911. Workouts 2312. Recovery 6013. HIITDex 6214. Final Thoughts 2015 HIITACADEMY.COM1352
Product DisclosureDear Reader,We wrote a guide designed to helppeople progress towards their healthand fitness goals. Keep in mind that itis not specifically tailored to suit any injuries or health problems that could beaggravated with low, moderate or highintensity physical exercise. We wantyou to be healthy so if you are an individual with such problems please seekthe help of a health professional.We’re not doctors. The materials andcontent contained in “HIIT Academy’sTotal Body Blast” are for general healthimprovement recommendations onlyand are not intended to be a substitutefor professional medical advice, diagnosis or treatment. This information is aset of “guidelines” intended for a largeaudience.We created the “HIIT Academy’s TotalBody Blast” to help you get into betterphysical shape. We are not here to promote extreme body images or trainingroutines. We wrote this with your bestinterest in mind but you, the reader, areresponsible for the interpretation or useof the information provided.We wrote the guide but the results ofthis work solely depends on you, thereader. This information is not individually tailored but intended to act asguidelines for you. You assume any 2015 HIITACADEMY.COMrisk for your use of this information assuch materials and content are constantly changing and may not containthe most recent information. This workis a guideline which has emerged viaa combination of personal experienceand scientific research.The information and other materialavailable from this book come from anumber of sources including the personal experiences of Alex and TimRuben, third parties who have givenpermission for use of their material,and material copied under statutorylicenses. Accordingly the informationand material in this book is copyright,2015 HIIT Academy.So please, don’t reproduce, broadcast,sell, transmit, or store in a retrievalsystem, any electronic, photocopied,recorded or any other version of thisguide without asking us (Alex and TimRuben or HIIT Academy) first and getting our permission. You can, however,show off your results, tell your friendsabout what you’re doing, and get generally excited about making changes toyour health and fitness!Thank you for understanding.Now get after it!3
About The AuthorsFitness has been a lifelong journey for us.It began when we started playing sports ata very young age. By the end of our careers we each had 15 years of experience,10 of which was spent in a gym training.In that time we studied with professionaltrainers, trained with pro athletes, hadbeen the recipients of several top awardsthat young athletes can receive, and wona few championships along the way.When we transitioned from the athlete’slifestyle we kept our desire to be in peakphysical condition, but we needed a different kind of training since the circumstances had changed. We were on a mission to 2015 HIITACADEMY.COMfind a new way to exercise that producedphenomenal results for everyday life. Thejourney has led us down many avenues,filled with experiments and insights intothe world of fitness.As a result, we launched HIIT Academy.We wanted to share what we learned withpeople to help them get ripped and stay fit.We have made it our goal to give you a noexcuse way of achieving total body fitness.With your help we’re going to make an impact on the world and make it a healthierplace. Thank you so much for joining us onthe ride!4
Introduction and Our PurposeWelcome to the Total Body BlastWelcome to the HIIT Academy’s Total Body Blast! You hold in yourhands a guide to the most effective fat loss training to date.This guide is tool. Inside you’ll find the most practical information onexercising for rapid, effective fat loss. It exclusively provides what youneed to know to obtain the level of fitness that gives you confidenceto go anywhere and do anything.It combines some of the newest Information available to us with practices that have withstood the test of time. It relies on science, experience and wisdom to provide you with the steps you need to go forthand create the results that you want and deserve.Our PurposeWe want to live in a healthier world. It is our mission to equip everyone with the knowledge and steps to get fit. We not only believe thata healthy body is something that everyone deserves, we also believethat people can obtain it with the right attitude and routine. But wecan’t make that happen without you. You are the most important partof this program. Remember that as you have fun creating your resultsthrough these simple yet effective workouts.From the bottom of our hearts, thank you for taking on the Total BodyBlast. We’re very excited to help you earn your fitness goals.Now, let’s get to work! 2015 HIITACADEMY.COM5
Overview/The Big PictureWhat Does it Contain?8 Weeks of WorkoutsHIITDexThe Total Body Blast workouts are built using our progressive, systematic approachto High Intensity Interval Training.The HIITDex is a glossary of all the exercises and stretches that we use to stay fitand healthy. This list is extensive, flexibleand reliable enough to be used from yourhouse to the gym and anywhere else youcan think of. Refer to it if you have anyquestions about how to perform the exercises involved in the workouts.High Intensity Interval Training (HIIT) is ashorter workout style that combines periods of intense exercise and periods ofrest. HIIT workouts create a response inthe body that increases its ability to burnfat and reveal muscle tone and definition.It is the most effective method for weightand fat loss when it comes to working out.Bonus Beginners TrainingThis is a workout regimen to build a foundation if you’ve never worked out before.The momentum you build up starting withthe beginners workouts will help get youready for the full eight week program thatfollows. 2015 HIITACADEMY.COMEducationWe made it a point to only include practical information that you can use to create the change that you want for yourbody while staying as safe as possible.The clearly defined techniques, tips, andequipment outlined in this guide will helpyou achieve the best results while goingthrough the Total Body Blast workouts. It’sbest that you read this section before doing the workouts to maximize their effect.6
Overview/The Big PictureProgress Tracking InformationGetting to the PointYou will learn the different methods fortracking your progress. We want you toknow where you are, where you’ve been,and where you’re going throughout theprocess.To sum it all up, the Total Body Blast guideis our fastest and most effective fat losstraining routine. The program uses highintensity interval training that relies on acombination of cardio and strength exercises to achieve higher levels of fitness inthe shortest amount of time possible. Asyou go through, you’ll learn theimportance of tracking your progress andwhat it really takes to build a healthy andfit lifestyle.A CalendarWe’ve included a special Total Body Blastcalendar to help keep you on track. Use itto know when it’s time to get it done.Now start earning your fittest body ever! 2015 HIITACADEMY.COM7
The Workout BasicsHere you will find the basics of our HIITprogram. We will teach you how to do theworkouts and tell you what you’ll need toget the most effective exercise that youpossibly can.The Workout SystemOur workout system is designed toachieve a lean body while maintainingstrength. We developed this approachafter doing many different workout stylesover the last 12 years. This is the systemthat we use to train our clients, as well asourselves, to gain total body confidence.The Total Body Blast SystemThe Total Body Blast guide uses a progressive workout system that builds upover the course of the program througha series of phases. Every workout is afull body workout that mixes strength andcardio exercises. Our Basic HIIT formulauses three different components: MuscleResistance, Cardio and Rest. 2015 HIITACADEMY.COMMuscle ResistanceIntervals that focus on your muscles willhelp you create a strong, functional body.Your target rep range should be 15 – 20reps during these intervals. If you reach20 before the time is up, that’s okay. Keepgoing until the interval is over. You canperform many of the exercises using onlyyour bodyweight. If you want to increasethe difficulty of an exercise you can find avariation in the HIITDex or you can simplyincrease the resistance by adding weight.CardioDuring these intervals, you will be performing cardio exercises that require youto give it your maximum effort. Naturally,these are the most intense parts of theworkout. Approach the cardio intervals asif you are in a race where the fastest person with best form wins! Push yourself todo as many reps as possible (AMAP) forthe allotted time.Remember.You get out of it what youput into it!8
The Workout BasicsRestThe rest periods come at the end of a circuit. Allow yourself to catch a quick breathand gather your focus before doing another set. Keep in mind that after the third setof a circuit the rest interval is all the timeyou have before you begin the next circuit.The Total Body Blast workoutsincrease in difficulty as yourendurance increases.As you progress through the phases, theinterval times will change but the length ofthe workout will remain the same. Everyworkout lasts under 20 minutes. Thesequick workout blasts focus on keepingyour muscles strong while building up yourendurance and your body’s ability to burnfat and better capitalize on excessive postexercise oxygen consumption (EPOC).Phase one begins at even intervals of30:30:30. 2015 HIITACADEMY.COM9
The Workout BasicsKeeping TimeThe interval training in the Total BodyBlast requires a timer. Keeping time isone of the most important factors and it’simportant that you track time the mostconsistent and reliable way possible. Hereare a few ways that you can keep track oftime:Use an AppThis is our preferred method for keepingtime. You can find free or inexpensive appson your phone. The best apps should beprogramable and allow you to set up circuits, add exercises and sets, and adjusttime intervals. Our preferred app is called“SECONDS”. We use the circuit timerfunction to set up the workouts so thatwe can focus on the exercise and not thetime. The app alerts us when the intervalis almost complete, when to switch, andwhen to rest.Use your phone or watchAt the very minimum, you can time yourself with a stopwatch or the stopwatchfunction on your phone. Although this isnot the best method, you can make it workif you have nothing else. Just be sure thestopwatch is visible at all times to help youstay on track.One last thought about timersThe easier you make it on yourself to keeptrack of time, the better off you will be. Yourfocus should be on the exercise and notthe clock.Use a special or professional timerThere are special professional timersspecifically designed to be used for interval training. These are the type of timersfound in boxing gyms to alert the fighterswhen to rest and when to work.There are also programable timers thatyou can clip onto your clothing. They’reexcellent, small and not very expensive. 2015 HIITACADEMY.COM10
The Workout BasicsHow To Read The ChartsThe workouts are made up of circuits.There are 4 circuits per workout. Eachcircuit contains two to three exercises anddetailed demonstrations of what you needto do. Pay attention to the times for the intervals as they will change over the courseof the program.The Charts Read From Left to Right,Then From Top to BottomYou’ll go through the exercises in the circuits from left to right. Once your are donewith a circuit, you will go to the followingcircuit in the row below. Read through theentire workout before you begin and makesure you understand the exercises, knowthe time intervals and know which equipment you’ll be using.interval while some may have three exercise intervals and no rest interval. Whenyou complete a circuit once, you’ve completed a set. You’ll complete three sets ofeach circuit before moving on to the nextcircuit.But, you must be fast! The rest intervalafter your third cardio session in a circuitis all the rest you will have before you startthe next circuit.Have Your Equipment ReadyBefore you begin, it is wise to have all ofyour equipment out and ready for use. Being prepared will maximize your rest time.Bottom line, prepare to make your workouta win before you begin!ExercisesThe exercises are clearly labeled anddemonstrated.If you do not understand the exercises,or want to know a little more informationabout them, consult the HIITDex for detailed instructions and variations for all ofthe exercises included in the workouts.Circuits and SetsEach row is it’s own circuit. Most circuitscontain two exercise intervals and a rest 2015 HIITACADEMY.COM:30Exercise 1:30Exercise 2:30Rest:30Exercise 12:30Exercise 2Repeat 3x:30Rest:30Exercise 1:30Exercise 2:30Rest:30Exercise 1:30Exercise 2:30Restcircuit 1Repeat 3xcircuitcircuit3Repeat 3xcircuit 4Repeat 3x11
The Workout BasicsHow Many Days a Week?Over the course of a week we recommend that you accomplish at least 4 days of HIIT.You can use the other days of the week as bonus workout days or rest and ySaturdaySundayHIITBonus DayRest/RecreationHIIT DaysOn these days you’ll do the HIIT workouts that are included in this guide. To get thebest results, commit to do these workouts 4 times a week.Bonus DaysIf you feel inclined, you can do extra workouts a couple of times a week. Bonus daysare not replacements for the regularly scheduled HIIT workouts. You can do extrahigh intensity interval training workouts such as sprints or cycling on a bonus day, oryou may also use these days to do less intense, steady state workouts like yoga, hikingor jogging. All bonus days are optional.Quick Note: It is possible to do HIIT up to 6 times a week but listen to your body. Ifyour muscles feel acute tightness and strain, not just soreness, it will be far better foryou to rest on a bonus day instead of getting the extra work in. Use your bonus dayswisely. It’s better to recover than to push yourself into an injury that keeps you fromworking out.Rest/RecreationYou can workout and still have fun. On rest and recreation days we highly recommendspending time with friends or going out and being active. Take the the time to lead afull and healthy life and remember to enjoy yourself! 2015 HIITACADEMY.COM12
EducationThe practical information in this section will help you get the most out ofthe Total Body Blast program. Education is important so take the time tolearn this information. You will learnwhy HIIT works so well along withsome basic, yet important, fundamentals and principles to maximize yoursafety and the effectiveness of yourworkouts. We will be covering theimportance of form, the correct wayto pick resistance and weight, methods to track progress, and show youthe equipment you’ll be using over thecourse of the 8 weeks.HIIT is the Most Effective Fat LossTrainingWhen it comes to burning fat and creating muscle tone and definition, wehaven’t encountered a more effectivestyle of working out than HIIT. In multiple studies over the years, short HIITworkouts consistently out performedlonger, less intense exercise such asjogging. High intensity interval trainingimproves aerobic fitness, burns fat atrapid rate, and maintains muscle endurance and strength.HIIT also increases the amount of oxygen the body consumes after a workout. This excess post-exercise oxygenconsumption creates an effect, known 2015 HIITACADEMY.COMas “after burn”. The effect causes yourbody to burn calories at an accelerated rate for up to 24 hours after aworkout. To sum it up, When you do aHIIT workout you increase endurance,maintain strength, burn calories at arapid rate after the workout is completed, and the workouts last a fractionof the time when compared to steadystate forms of exercise.Form, Form, Form.Think Form First, and Everything ElseWill Follow. Correct form is incrediblyimportant to any type of training. Excellent form creates strong, functionalmuscles and is accomplished by training and using proper body mechanics.Poor form can lead to injury and anuncomfortable life. Therefore, form ismore important than how much weightyou can lift and the speed of your repetitions.You are better off training your muscles the right way, even if it means yougo a fraction slower and use slightlylighter weight while performing the exercises. Be sure that you understandhow to do the exercises before doingthe workouts by reading the instructions included in the HIITDex. A greatway to learn a new exercise is to gothrough it slow and without weight13
Educationbefore you begin a workout. Take thetime and start building the musclememory necessary to be a pro at anyexercise.Repetition SpeedRepetition speed is how fast youcomplete one rep of an exercise. Youwill be using two different repetitionspeeds when you do these workouts.1 up, 1 downThis is the speed that you will be using when you are doing muscle focused exercises. The rep rhythm isone second to push the weight andone second to load the weight. Usingthis method you should get at least 15reps per 30 seconds while doing theseworkouts.Example: You take one second to getinto the squat position. This would bethe loading part of the exercise. Thenyou take one second to force yourselfback up to the standing position. Thisis the pushing part of the exercise.AMAPThis stands for As Many As Possible. Itimplies a very fast speed.This is usedduring the cardio exercises to get asmany repetitions as you can in the 2015 HIITACADEMY.COMtime interval. Be as quick as you canwhile maintaining the best form thatyou can.Picking Weights and Levels ofResistanceTo increase muscle tone and definition, you need to choose the rightamount of weight, or resistance, during the intervals that focus on yourmuscles.The right resistance should be toughenough that you almost reach failureat the end of every set. Using thismethod, it’s okay to start at a higherweight during your first set and reducethe weight as you go.Example: Let’s say that you start witha 25 pound dumbbell curl on your firstset and you do 15 great reps. But ifyou can only get 10 good reps usingthe 25 pound dumbbell on the second set, you should reduce the weightdown to 20 or 15 pounds for the thirdset to achieve the 15 great reps again.Picking the right weight is another wayto bring out those muscles that you’reworking so hard to show! Be sure thatyou’re putting enough stress on themto maintain strength and increase definition.14
EquipmentHaving the right equipment to get the job done is highly important. Here you will findthe equipment that we recommend you use during the workouts in this guide.Resistance BandsJump RopeBands are highly versatile. They can beused in many different situations and assubstitutes for a fair amount of gym equipment.This piece of equipment is usually readily available at any gym or health club. It’sexcellent for cardio work.DumbbellsPlatesThese can be found in just about everygym. Creative alternatives include a bookbag filled with books or jugs of water.These are available in most gyms and canbe used for many different exercises. Usestable, heavy objects as creative alternatives.KettlebellsBench or ChairThis is an excellent tool for working out thewhole body. A simple search on the internet will show you how to DIY your own ifyou don’t have access to them.Benches or chairs are going to benessesary in being able to do certain exer
8 Weeks of Workouts The Total Body Blast workouts are built us-ing our progressive, systematic approach to High Intensity Interval Training. High Intensity Interval Training (HIIT) is a shorter workout style that combines pe-riods of intense exercise and periods of rest. HIIT workouts create a response in the body that increases its ability to burn
3.4 Examples of Guidelines 31 3.4.1 London Approach 31 3.4.2 INSOL Principles for Workouts 32 3.5 The Enabling Environment for Out-of-Court Workouts 35 4 Enhanced Workouts 37 4.1 What Are Enhanced Workouts? 37 4.2 Advantages of Enhanced Workouts 38 4.3 Disadvantages of Enhanced Workouts 39 4.4 Enhanced Workout Frameworks in Practice 40
occurred following HIIT (7.0 1.2 ng/dL to 7.5 1.1 ng/dL pre- to post-HIIT (P 0.050, Cohen's d 0.40)). Six weeks' HIIT improves PPO in masters athletes and increases free testosterone. Taken together, these data indicate there is a place for carefully timed HIIT epochs in regimes of masters athletes. Introduction
High Intensity Interval Training (HIIT) is a shorter workout style that combines pe-riods of intense exercise and periods of rest. HIIT workouts create a response in the body that increases its ability to burn fat and reveal muscle tone and definition. It is the most effective method for weight and fat loss when it File Size: 1MB
HIIT ON THE GO 10 QUICK AND INSANELY EFFECTIVE WORKOUTS YOU CAN DO ANYWHERE. Welcome to HIIT on the GO by 12 Minute Athlete. This eBook is a resource filled with incredibly effective, insanely awesome workouts
BeachBody and yoga workouts, we’re rounding up all the best free workouts you can stream today. Check out the list for the best free workouts on YouTube, On Demand, ROKU, Amazon Prime, on Instagram/IGTV, on Facebook, as well as the best free workouts from gyms and fitness studios, and the best free kid workouts or yoga for kids.
ML: How long is a HIIT session? CD: Overall, most sessions will last about 30 minutes. Every HIIT workout should start with a warm-up and end with a cooldown, each of which will run about 5–10 minutes. For the warm-up, prepare the body with some low-intensi-ty aerobic exercise, increasing the heart rate slowly. If the session involves HIIT
Conclusions The present study indicates that low-volume HIIT can be feasibly implemented in a community-based set-ting. Moreover, our data suggest that practical (non-all-out) HIIT that requires as little as 30 min/week, either performed as 2 4-HIIT or 5 1-HIIT, may induce significant improvements in VO 2max and cardiometabolic risk markers.
10. Efrain Balli Jr. 23. Madelynn Cortez 36. Alfredo Avila Lopez . 11 . Eligio Meudiola 24. George Garcia 37. Jesus Ruben Briseno . 12. Natalia Quintero Moreno 25. Diego Gonzalez Corpus 38. Juan E. Vela . NUMBER OF VOTES RECEIVED -49 . ELECTORS FOR TOM HOEFLING . 1. Tim Sedgwick 2. Dixie Sedgwick 3. Jared McCurrin 4. Jessica Kimberly Fagin 5. Andrew C. Sanders 6. Megan Sanders 7. Lynn Sanders .
