TRaining: A solid workout plan is an integral part of any fitness journey. THE SCIENCE BEHIND HIIT MAX

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Michael Price
5 years ago
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1 HIIT MAX WORKOUTS 1

2 TRaining: A solid workout plan is an integral part of any fitness journey. By combining this program s HIIT MAX workouts along its accompanying Nutrition Prescription plan, you will see noticeable improvements in your mood, energy levels, and physique. THE SCIENCE BEHIND HIIT MAX The HIIT in HIIT MAX stands for High-Intensity Interval Training. By performing this program s high-intensity interval workouts followed by the low-intensity training (called Zone 1), you quickly lose fat and gain muscle. While people often struggle to gain definition with traditional cardio routines, HIIT MAX gives you 7 phenomenal fitness and fat-burning benefits unavailable in almost any other program. 1. EPOC (Excess Post-Exercise Oxygen Consumption) EPOC increases the body s metabolism and continues to burn additional calories up to 48 hours after your HIIT MAX workouts even when you re not actively exercising. 2. Fat-Incinerating Hormone Release HIIT MAX workouts dramatically increase the body s release of fatincinerating hormones, including growth hormone, catecholamine, and epinephrine. These hormones enhance the body s ability to release stored fat, both intramuscularly (within muscle tissue) and subcutaneously (beneath the skin in the belly, thighs, hips, etc.). 3. Extremely Time Efficient HIIT MAX is extremely time efficient because each workout ranges between only minutes long. Compared to traditional cardio or other routines, HIIT MAX WORKOUTS 2

3 which range from minutes, HIIT MAX easily saves you minutes for every single workout. 4. Do It Anywhere With minimal equipment and machines, HIIT MAX workouts can be completed anywhere in your home, at the park, on vacation without the hassle of or dependence on the gym. 5. Improved VO2 Max VO2 Max (maximal oxygen consumption) is the body s maximum capacity to transfer and make use of oxygen in the bloodstream and muscles, all while doing incremental exercises. It reflects a person s level of physical fitness, and world-class athletes strive to achieve the highest numbers possible. HIIT MAX workouts increase VO2 Max much faster than other workouts and traditional cardio. 6. Aerobic and Anaerobic Systems Conditioning HIIT MAX workouts consist of a high-intensity routine (working the anaerobic system) followed by a low-intensity, or Zone 1, routine (working the aerobic system). By conditioning both the anaerobic and aerobic systems, the body burns both glucose and fat, resulting in faster weight loss, and muscle toning. 7. Metabolism s Inability to Adapt The human body is built for survival. It quickly adapts to any repetitive activity in order to use energy more efficiently. This results in burning fewer calories, where you generally experience a fat-loss plateau. With this in mind, HIIT MAX created a wide variety of unpredictable workouts that achieve continuous, optimal fat-burning. HIIT MAX WORKOUTS 3

4 HIIT MAX PHASES These HIIT workouts were specifically put together for maximum results. There are 4 phases, each lasting 2 weeks. At each successive phase, you should experience a slightly different metabolic effect. WORK/REST SCENARIO The work/rest scenarios were designed to become progressively harder in each new phase with the goal of quickly getting your body lean and toned. In order to do this, we constantly vary the routine to create a different stimulus response. The more successful we are at doing this, the faster the rate of change. In just 8 weeks, we will get you into the best shape of your life! BEFORE YOU BEGIN The most effective fitness program must be based upon 3 foundational principles: (i) form, (ii) consistency, and (iii) intensity. i. FORM Proper form is required to avoid injury and achieve the fastest results, so I included a step- HIIT MAX WORKOUTS 4

by-step Exercise Library. I encourage you to go through this to ensure you are doing the movements correctly. As intensity increases, form usually suffers a bit.

We don t always pick up a bag of dog food or a child with the proper form because we adapt to imperfect form in everyday life, so naturally we will do the same during training.

5 by-step Exercise Library. I encourage you to go through this to ensure you are doing the movements correctly. As intensity increases, form usually suffers a bit. Nevertheless, make sure you are mindful of proper form and correct your movements whenever possible. Think of it like this. We don t always pick up a bag of dog food or a child with the proper form because we adapt to imperfect form in everyday life, so naturally we will do the same during training. That doesn t mean get sloppy. That means be aware and correct it. ii. CONSISTENCY Once you achieve proper form, then consistency is the next piece. They go hand-in-hand. We are looking for consistently solid form. iii. INTENSITY This is where training gets fun. After you accomplish proper form and consistency, you can turn up the intensity a notch or two. WEIGHT TRAINING: If you are currently on a weighttraining program, continue with it and simply add HIIT MAX. The HIIT MAX workouts are short enough that you can quickly complete them after training with weight. ALWAYS strength train with weights prior to any aerobic-based training. If you are using a weight-training protocol. you may leave out the Zone 1 work included the HIIT MAX program. CARDIO: If you are doing other cardio-based training, substitute these HIIT MAX workouts in their place. Too much cardio can do more harm than good. HIIT MAX WORKOUTS 5

6 Final word: To really see the effects of any training program, you must incorporate a solid nutrition prescription. The same applies to HIIT MAX. Without positive reinforcement from a balanced diet, you can count on minimal results. I say this not to discourage you, but rather to be real with you and encourage you to follow both the HIIT MAX workouts and the powerful Nutrition Prescription provided with this program. In doing so, you are certain to lose body fat, build lean muscle, and see a more attractive physique within just a matter of weeks. If you are serious about your body s transformation, then I am positive you will see the results you want by following the HIIT MAX workouts and Nutrition Prescription. With that in mind. I would love to hear from you. You can find me on Instagram@morellifit. I am always answering questions and comments on my page. To your success, Michael Morelli Jr. Your Dedicated Coach HIIT MAX WORKOUTS 6

7 PHASE 1 WEEKS 1-2 1:4 Work ( work for every 60 sec. of rest, or a 1:4 ratio) On Mon, Wed, Fri, repeat 6x for a total of 15 minutes. - Don t forget to add in HIIT ABS - FRI THUR WED TUE MON EXERCISE Jump Squat Bird Dog Jump Knee Touch Zone 1 Training (Bike, Swim, Walk, Jog, Hike, Row) Power Jack Mountain Climber Alternating Lunges Zone 1 Training (Bike, Swim, Walk, Jog, Hike, Row) Box Jump Renegade Row Jump Lunge REPS/TIME 30 min. 30 min. FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at the end of this guide, or click here to view video instructions. HIIT MAX WORKOUTS 7

Hike, Row) Thrusters Jumping Lunge Zone 1 Training (Bike, Swim, Walk, Jog, Hike, Row) Snatch Mountain Climber REPS/TIME 30 min.

8 PHASE 2 WEEKS 3-4 1:2 Work ( work for every 60 sec. of rest, or a 1:2 ratio) On Mon, Wed, Fri, repeat 6x for a total of 18 minutes. - Don t forget to add in HIIT ABS - FRI THUR WED TUE MON EXERCISE PushUp T Jumping Jack Jump Knee Touch Zone 1 Training (Bike, Swim, Walk, Jog, Hike, Row) Thrusters Jumping Lunge Zone 1 Training (Bike, Swim, Walk, Jog, Hike, Row) Snatch Mountain Climber REPS/TIME 30 min. 30 min. Jump Rope FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at the end of this guide, or click here to view video instructions. HIIT MAX WORKOUTS 8

9 PHASE 3 WEEKS 5-6 1:1 Work ( work for every of rest, or a 1:1 ratio) On Mon, Wed, Fri, repeat 9x for a total of 18 minutes. - Don t forget to add in HIIT ABS - FRI THUR WED TUE MON EXERCISE Jump Knee Touch Burpee Zone 1 Training (Bike, Swim, Walk, Jog, Hike, Row) Thrusters Jumping Lunge Zone 1 Training (Bike, Swim, Walk, Jog, Hike, Row) Snatch Box Jump REPS/TIME 30 min. 30 min. FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at the end of this guide, or click here to view video instructions. HIIT MAX WORKOUTS 9

10 PHASE 4 WEEKS 7-8 2:1 Work ( work for every of rest, or a 2:1 ratio) On Mon, Wed, Fri, repeat 13x for a total of 19.5 minutes. - Don t forget to add in HIIT ABS - FRI THUR WED TUE MON EXERCISE Jump Knee Touch Thrusters Zone 1 Training (Bike, Swim, Walk, Jog, Hike, Row) Burpees Jumping Lunge Zone 1 Training (Bike, Swim, Walk, Jog, Hike, Row) Snatch Power Jack REPS/TIME 30 min. 30 min. FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at the end of this guide, or click here to view video instructions. HIIT MAX WORKOUTS 10

exercise INDEX Click here to view video instructions. JUMP SQUAT Start standing up straight with your feet shoulder width apart and your arms by your side.

Repeat until you are done with your set. BIRD DOG Kneel on the floor, place your hands flat on the ground and keep your back straight.

11 exercise INDEX Click here to view video instructions. JUMP SQUAT Start standing up straight with your feet shoulder width apart and your arms by your side. Bend your knees and squat until your legs reach a 90 degree angel. Straighten your legs quickly while you reach your arms above your head. Jump off of the ground, return to a squat upon landing. Repeat until you are done with your set. BIRD DOG Kneel on the floor, place your hands flat on the ground and keep your back straight. Straighten your right leg and raise it off of the ground while you raise and straighten your left arm. Keep your back straight and abdominals tight while doing, return to original position and then do the same with your left leg and right arm. Repeat, switching sides, until you complete the set. BOX JUMP In order to do this exercise you will need to place an exercise box in front of you. Stand in front of your box, bent your knees and use your arms for power as you jump to place your feet on top of the box. Hop back down onto the floor, back in front of the box, and repeat until you complete the set. HIIT MAX WORKOUTS 11

ALTERNATING LUNGES Stand up straight with your feet shoulder width apart. Step your right leg out directly in front of you and lunge until your left knee is a couple inches above the ground.

12 ALTERNATING LUNGES Stand up straight with your feet shoulder width apart. Step your right leg out directly in front of you and lunge until your left knee is a couple inches above the ground. Making sure to keep your hips square and that your right knee does not extend over your right foot. Return to starting position and repeat with left leg. JUMP KNEE TOUCH Stand straight with your feet shoulder width apart. Bend your knees and jump off of the ground. Tuck your knees towards your chest and touch the top of them with your palms. Come down from this jump with your knees slightly bent and repeat until you complete the set. JUMP LUNGE This move is done the same as the traditional lunge except you will jump into the lunge as opposed to lowering into the slowly. Starting with your feet shoulder width apart, jump and land in a lunge position with your right leg bent and your left knee a few inches above the ground. Hold this position for a few seconds. Jump out of the lunge, switching your legs in the air and landing with your left leg bent, right knee a few inches above the ground. Repeat until you complete the set. RENEGADE ROW In order to do this exercise, you will need two dumbbells, weight depending on your ability. Go into a pushup position, placing your hands around the dumbbells opposed to flat on the floor. Staying in the pushup position, raise your right hand off of the ground, bending your elbow to a 90 degree angle and raising your arm until your hand is level with your chest. Return to original pushup position and repeat with your left hand. HIIT MAX WORKOUTS 12

13 THRUSTERS Stand with your feet shoulder width apart and your arms bent below your ears, holding dumbbells of your choice. Go into a deep squat, reaching a 90 degree angle while keeping your hands in place. As you squat up, raise your arms straight above your head. Return down to squat position, bringing your arms back down and repeat until set is complete. SNATCH Grab a dumbbell with an overhand grip. Stand with your feet slightly wider than shoulder-width apart, and drive your heels into the floor. Bend at your hips and knees to squat down until the weight is centered between your feet and your arm straight. Your lower back should be slightly arched. In a single movement, try to throw the dumbbell at the ceiling without letting go of it. Keep the dumbbell as close to your body as possible. Halfway up your body, start rotating your hand and allow your forearm to rotate up and back from the momentum of the lift. At the top of the movement your arm is straight and your palm is facing forward. Pull your body under the weight and push your hips forward. MOUNTAIN CLIMBER Start out in a push-up position, with your hands shoulder width apart and your back straight. Quickly bend your right knee and raise it towards your shoulders, tapping your foot on the ground when your knee is at your elbow. Return to starting position and quickly move your left leg to your shoulders. Make sure not to pause between legs and to move quickly but keep your posture. HIIT MAX WORKOUTS 13

14 PUSHUP T Start out in a pushup position, hands shoulder width apart and your back straight. Lower your body down into a pushup. Raise your body up and then turn, raising your right arm up over your head so that your body looks like a T. Your arm should stay straight as it raises off the ground, hips turning with both feet still on the floor. Return to pushup position and repeat with your left arm. PUSH PRESS Start out with your feet shoulder width apart, hold dumbbell weights of your choice. Arms should be bent so that the weights rest at shoulder level, right under your ears. Bend into a squat, straighten your arms above your head as you stand. Return down to a squat lowering your arms back to your shoulders. Repeat until you complete the set. BURPEE Start standing up straight with your feet shoulder width apart and your hands by your side. Bend down and place your hand flat on the ground. Jump your feet out so that your body is now in a pushup position. Return to bent squat position and use your knees to jump off of the ground. Return to original position and repeat until you complete the set, making sure not to take any time to rest between reps. HIIT MAX WORKOUTS 14

15 HIIT Max Training Guide By Michael Morelli Jr. Consult your physician and get permission before starting any exercise program or altering your diet. The programs and information expressed within this book are not medical advice, but for educational purposes only. This program is designed for healthy individuals over the age of 18. If you are taking any medications, you must talk to your physician before starting any exercise program, including Six-Pack Finishers. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. The author is not responsible in any manner whatsoever for any injury or health condition that may occur through following the programs and opinions expressed herein. Dietary information is presented for informational purposes only and may not be appropriate for all individuals. The editors and publishers advise readers to take full responsibility for their safety and know their limits. The ideas represent the author s opinions and are solely for informational and educational purposes. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations utilized in articles and reviews. HIIT MAX WORKOUTS 15

JOIN A SUPPORTIVE COMMUNITY I hate the health scams, I hate the BS, and I want to do something about it. My mission in life is to spread the message of healthy eating and living.

16 JOIN A SUPPORTIVE COMMUNITY I hate the health scams, I hate the BS, and I want to do something about it. My mission in life is to spread the message of healthy eating and living. I m committed to being an example, and I want you to join me. I offer a free newsletter with over 30,000 active subscribers.»» Click here to sign up. Also, you can stay connected via my blog, YouTube Channel, or Instagram.»» Blog»» YouTube»» Instagram Let me help you stay in contact with me and tell me how you re doing. I would love to hear from you, and help you on your journey. So, please keep in touch. To Your Success and Health, Michael Morelli Jr. Your Dedicated Coach HIIT MAX WORKOUTS 16

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A rock-solid abdominals training plan is essential to any FItness program.

HIIT MAX ABS 1 A rock-solid abdominals training plan is essential to any FItness program. The absolute best way to train your abdominals is by combining the most effective abs exercises (provided in this