BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT BEGINNER 1

BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT BEGINNER 1

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Ever wonder why marathon runners look small and soft, yet sprinters are ripped and muscular? High Intensity Interval Training or HIIT is the reason why. HIIT is a big metabolic step up compared to steady state cardio. It incorporates full out sprints for short periods of time combined with recovery periods to catch your breath, repeated over a duration of time. They re hard work, but they can keep your metabolism cranked for up to 38 hours post exercise. The longer you do HIIT, the longer your high intensity periods will be, and your rest periods become shorter. HIIT is a strategic addition to any program for maximal fat loss and enhanced metabolism and conditioning. So let s get to it. BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT BEGINNER 02

THE HIIT RULES EQUIPMENT: The types of equipment that are allowed for HIIT are: 1. Stationary Bike 2. Elliptical 3. Treadmill INTENSITY: Full out sprints should be performed at 100% intensity. The recovery period should allow you to get your heart rate back to about 60% of it s max. You should be able to catch your breath again during the recovery period before starting the next sprint. TIMING: Your cardio session should occur: 1. Immediately following a resistance training session, or 2. 5 hours apart from your resistance training session. For example, if you do your cardio at 6am, do not do your strength training until at least 11am. STRETCHING: Light stretching after your cardio workout is acceptable, but never before. We don t stretch to warm up, we warm up to stretch! WARM UP: Warm up lightly at an intensity of about 40% of your maximum heart rate for about 5 minutes before your first sprint. COOL DOWN: A 5 minute post workout cool down is recommended where you slowly decrease intensity and fully catch your breath. For example, if the cardio session is at 100% of your maximum heart rate then the cool down period after will proceed as follows: 1 minute at 80%, 1 minute at 60%, 1 minute at 40%, 1 minute at 20%, 1 minute at 10%. * Warm up and Cool down time does not count toward the total duration of your prescribed cardio session. For example, a 30 minute cardio session will also include a 5 minute warm up and a 5 minute cool down, resulting in a total of 40 minutes of exercise. The chart below indicates the maximum intensity reached at each stage of HIIT. This example is based on a 30 minute session containing 30 second sprints, and 4 minute rest periods. ( 30 MIN - 30 SECOND SPRINTS WITH 4 MIN REST ) 100% HEART RATE / INTENSITY (%) 80% 60% 40% 20% REST WARM UP ( 5 MIN ) COOL DOWN ( 5 MIN ) 0 5 10 15 20 25 30 35 40 45 50 55 TIME (MIN.) BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT BEGINNER 03

YOUR HIIT A SCHEDULE HIIT: 30 SECOND SPRINTS, AND 4 MINUTE REST PERIODS, FOR 30 MINUTES Stage 2: Sprint 100% Max Heart Rate 30 Seconds Stage 3: Rest 60% Max Heart Rate 3 Minutes 30 Seconds Repeat Stage 2 and 3 for 20 Minutes TOTAL TIME: 30 MINUTES YOUR HIIT B SCHEDULE HIIT: 30 SECOND SPRINTS, AND 3 MIN REST PERIODS, FOR 30 MINUTES Stage 2: Sprint 100% Max Heart Rate 20 Seconds Stage 3: Rest 60% Max Heart Rate 1 Minute 40 Seconds Repeat Stage 2 and 3 for 10 Times TOTAL TIME: 30 MINUTES BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT BEGINNER 04

YOUR HIIT C SCHEDULE HIIT: 30 SECOND SPRINTS, AND 2 MINUTE REST PERIODS, FOR 30 MINUTES Stage 2: Sprint 100% Max Heart Rate 30 Seconds Stage 3: Rest 60% Max Heart Rate 2 Minutes Repeat Stage 2 and 3 for 30 Minutes TOTAL TIME: 40 MINUTES YOUR HIIT D SCHEDULE HIIT: 30 SECOND SPRINTS, AND 1 MIN REST PERIODS, FOR 30 MINUTES Stage 2: Sprint 100% Max Heart Rate 30 Seconds Stage 3: Rest 60% Max Heart Rate 1 Minute Repeat Stage 2 and 3 for 30 Minutes TOTAL TIME: 40 MINUTES BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT BEGINNER 05

BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT BEGINNER 06