HIIT Workouts. HIIT Workouts. The 6 Week Fat Loss Programme. Designed To Shred The Fat While You Sleep.

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1 HT Workouts The 21 day diet and exercise programme designed to help you to shred as much fat as you can. The 6 Week Fat Loss Programme HT Workouts Designed To Shred The Fat While You Sleep. 0

2 HT Workouts Disclaimer Please do not take this information in replace of medical advice. f you are unsure if you should embark on this journey consult your doctor to be sure it s suitable for yourself. The information given in this manual and the accompanying manuals are based on accurate research and experiences. With any exercise programme there is the risk of incurring injury. You assume risk of injury by following this programme. You must consult your doctor prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. Luke Rattue, or anyone associated with Rattue Fitness advises readers to take full responsibility for their safety and know their limits. Before partaking in the exercises in this or any other program, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been push yourself too hard if you are alone, inexperienced, technique by a certified fitness trainer or certified strength and conditioning specialist. se without proper instruction. Always do a warm-up prior to any exercise including but not limited to interval training. See your physician before starting any exercise or nutrition program. f you are taking any medications, you must talk to your physician before starting any exercise program, including but not limited to Luke Rattue or lrpersonaltraining.co.uk. f you experience any light-headedness, dizziness, or shortness of breath while exercising, stop immediately and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. f your please follow your 1

3 HT Workouts Order Of Contents About The Workouts...Page 1 How Often Should You Train...Page 1 How To Follow This Workout Plan...Page 2 The Warm Up...Page 3 Workout 1... Page 4 Workout 2... Page 5 Workout 3...Page 6 Workout 4...Page 7 Workout 5...Page 8 Workout 6...Page 9 Exercise Library...Page 10 0

4 HT Workouts About The Workouts We have designed six minute workouts that you can do at home, similar to your typical boot camp workout. Each workout is designed with High ntensity nterval Training in mind to help you boost your metabolism and help you burn more fat within just minutes. f you can do longer simply double up on the workouts! n better about this form of training is that you can literarily do it anywhere and it take up too much time in your day. The best part, your metabolism will be elevated for up to 72 hours after while your body repairs and adapts. How Often Should You Train You should be able to workout every day allowing 1-2 days per week rest. f you are a complete beginner start by training every other day to allow your body to rest. We have designed these workouts to allow you to train 3 days at boot camp and 2 days at home with these workouts. f you do start to train longer than 45 minutes know that your body will start to become catabolic and begin to break down protein for energy. You should avoid training over 45 minutes however if you do want to you can take certain supplements such as BCCA branch chain amino acids which will help. 1

5 HT Workouts get started. All of the exercises found in these workouts are at the back of this manual. How To Follow This Workout Plan For best results do 2-3 of these workouts a week on top of your boot camp sessions. Each workout lasts about 20 minutes without the warm up. Be sure to complete the warm up prior to every workout. There are 6 Home HT Workouts provided, this allows great variation over the next 21 days which will help you keep you laser focused. Each workout requires zero equipment which means you have no excuses. These workouts can be done anywhere. Plus as sessions are only minutes long you should be able to find the time 2-3 days a week to complete them. t's only for the next 21 days and you WLL transform your body. Complete your workouts with a full body stretch, holding each stretch for seconds. Hold tighter muscles for longer. 2

6 HT Workouts The Warm Up Set a Timer or have eyes on a second hand Perform 30 Seconds of each of the following Jog on the spot High Knees Fake Skipping Butt Kicks Rest Repeat 3 Times Perform 1 Minute of Squats practicing your technique. With a 30 second Rest. Repeat 3-4 times. Teaching Points Hips should line up parallel to knee. Feet about shoulder width, some people are more suited to a wider stance. Practise sit to stand from a chair. Allow your knees to travel forwards slightly over your toes whilst keeping your feet and heals firmly on the floor. Hold your arms out and up for balance as you lower yourself into the squat. 3

7 HT Workouts Workout 1 Beginner 40 seconds on 20 seconds off ntermediate 50 seconds on 10 seconds off Advanced 60 seconds on NO rest High Knees Burpees Squat jumps Rest 1 minute Repeat 3 x Star Jumps Mountain Climbers Lunges/ Lunge Jumps Rest 1 minute Repeat x 3 4

8 HT Workouts Workout 2 Beginner Set 6 minute timer ntermediate Set 7 Minute timer Advanced set 8 minute timer Perform as many rounds as you can of the exercises below until the time runs out. 2 Burpees 4 Press Ups 6 Skaters 8 Squat Kicks 10 Squats/ Squat Jumps Once through with minimal or no rest 10 Walking Lunges 10 Squat Jumps 10 Walking Lunges 20 Squat Jumps 10 Walking Lunges 30 Squat Jumps 10 Lunges 20 Squat Jumps 10 Lunges 10 Squat Jumps 5

9 HT Workouts Workout 3 Round seconds on 25 seconds off Round seconds on 20 seconds off Round seconds on 15 seconds off Round seconds on 10 seconds off Rest for 30 seconds after each round Press ups Squat jumps Mountain climbers High knees 6

10 HT Workouts Workout 4 Beginner Set 6 minute timer ntermediate Set 7 Minute timer Advanced set 8 minute timer Perform as many rounds of the following exercises as you can in the set time. 7 x Burpee with Tuck Jump 14 x Squats 21 x High Knees (per leg) Beginner 30 seconds on 20 seconds off ntermediate 40 seconds on 10 seconds off Advanced 40 seconds on NO rest Perform each exercise for the given time rest for 30 seconds after exercise four and repeat 4 x 1 Press Up 1 Plank Jack Jumping Lunges High to Low Plank Skaters Rest 30 seconds 7

11 HT Workouts Workout 5 Here comes the pyramid Do 30 reps of each exercise, 20 and then 10. Every time you need to stop and rest you must do 30 Jumping Jacks. This includes moving from one exercise to the next. You must complete all repetitions of the exercise before you can advance to the next exercise. Burpee Press Ups Squat Jumps Sit Ups 8

12 HT Workouts Workout 6 Beginner Set 6 minute timer ntermediate Set 7 Minute timer Advanced set 8 minute timer Perform 10 Plank Jacks every time the timer reaches a minute n-between you perform Shooters For example: Perform 10 Plank Jacks then immediately start shooters until the timer strikes 1 minute. You immediately do 10 Plank Jacks before continuing with shooters until 2 minutes, and so on until your designated time runs out. f you get bored change the exercise in between, i.e. change Shooters to Burpees or Squat Jumps. Set your interval timer for 20 seconds on 10 seconds off 20 seconds of high knees 10 seconds Squat Jumps 20 seconds High Knees 10 seconds Burpees 20 seconds High knees 10 seconds Mountain Climbers 20 seconds High Knees 10 Seconds Squat Hold Rest for 1 minute and then repeat the above however this time switch the exercises so you do 10 seconds of High Knees, 20 second of Squat Jumps and so on. 9

13 HT Workouts Exercise Library We've used quite a lot of exercise variations, some of which you might not be familiar with. So here's a library of exercises with images to help you complete the workouts. 10

14 HT Workouts Burpees Squat Jumps Jumping Jacks 11

15 HT Workouts Mountain Climbers Lunges/ Lunge Jumps Press Ups 12

16 HT Workouts Lateral Jumps/ Skaters Squats Squat Jumps 13

17 HT Workouts Squat Kicks Burpee with Tuck Jump High to Low Plank/ Sphinx 14

18 HT Workouts Sit Ups Spider-Man Press Ups Spiderman- Plank 15

19 HT Workouts Tuck Jumps Press Up Burpee 16

20 HT Workouts n-out Squats Sumo Squat /Jumps Butt Kicks 17

21 HT Workouts Squat Thrusts 18

22 HT Workouts Well Done! Thanks and well done for making this huge step towards achieving your dream body. Stick to the plan and know you ll enjoy the results. m looking forward to judging your before and after photo. Luke Rattue P.S. Don t forget to add yourself to the Facebook group to get workout updates and group motivation. 19

Copyright 2014 by Dawn Sylvester

Copyright 2014 by Dawn Sylvester All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other