HIIT - High Intensity Interval Training (2015)

PART 2
THE WORKOUTS

22 THE FREE WEIGHTS HIIT WORKOUT

· Time: 15 MINUTES

· Intensity: MODERATE to HARD

· Timed/Reps: TIMED and Reps

· Planes of Movement: SAGITTAL and TRANSVERSE

· Tones: BICEPS, SHOULDERS, OBLIQUES, CHEST, TRICEPS, LEGS, BOTTOM, and ABS

· RPE: 5 to 7.5

This workout proves that HIIT is not all about cardio! You can get amazing results by doing a mix of cardio and free weights, and the benefit of both these styles of training is that they are both high fat burners. Mixing them together not only helps build a stronger muscular body but also helps strip off excess body fat by elevating your resting metabolic rate (the amount of calories your body burns). It stays elevated for hours after your workout. Before you perform your workout, make sure you complete your warm-up. For the free weights, I recommend you use a weight that you can lift for at least 8 to 12 repetitions before it feels challenging, so a good guide is to find the weight that hits that challenge point. If you feel challenged after a few repetitions, the weight is too heavy, and if you feel you could keep going after 25 repetitions, the weight is too light.

EXERCISE 1: HIGH KNEES IN PLACE

Running in place, try to get your knees high, pumping through with your arms. Keep your back straight and land softly. Do this for 60 seconds and then gently march in place for 10 seconds.

EXERCISE 2: ALTERNATING BICEP CURLS

Stand straight with your arms bent so both weights are by your chest. Slowly start to lower one weight down toward your hip. You are straightening the arm. Then lift the weight back up and switch arms. Keep alternating for 20 repetitions.

EXERCISE 3: HIGH KNEES IN PLACE

Running in place, try to get your knees high, pumping through with your arms. Keep your back straight and land softly. Do this for 50 seconds and then gently march in place for 10 seconds.

EXERCISE 4: WEIGHTED SIDE BENDS

Hold your free weights on either side of your body. Slowly bend to one side, lowering the weight toward your knee while bringing the other weight up close to your chest. Hold for a second and then slowly lower back down, alternating from side to side. It is important that you keep your knees soft and your tummy muscles pulled in. Don’t lean forward or backward. Aim to do 22 repetitions.

EXERCISE 5: HIGH KNEES IN PLACE

Running in place, try to get your knees high, pumping through with your arms. Keep your back straight and land softly. Do this for 40 seconds and then gently march in place for 10 seconds.

EXERCISE 6: WEIGHTED SQUAT

Stand straight with good posture and your arms down at your sides, holding onto your free weights. Slowly bend, coming into a squat. Try to get the weights as close to the floor as you can and then push back up. Try to complete 20 repetitions.

Exercise 7: HIGH KNEES IN PLACE

Running in place, try to get your knees high, pumping through with your arms. Keep your back straight and land softly. Do this for 30 seconds and then gently march in place for 10 seconds.

EXERCISE 8: FREE WEIGHT LUNGE

Stand with good posture and your arms down by your sides. Now lunge forward on your left leg while at the same time bringing both your arms up to you toward your chest. Hold and then push back off the left foot and come up to standing and straighten the arms. Then lunge with right foot, again performing a biceps curl with the weights. Aim to do 20 alternating repetitions.

EXERCISE 9: HIGH KNEES IN PLACE

Running in place, try to get your knees high, pumping through with your arms. Keep your back straight and land softly. Do this for 20 seconds and then gently march in place for 10 seconds.

EXERCISE 10: FREE WEIGHT CHEST PRESS

Lying supine on the floor holding your free weights with your arms bent and palms facing forward. Now slowly extend both arms directly up above you, hold for a second, then slowly lower them. Aim to do 20 repetitions.

Now take a 30-second rest period, grab some water, and then repeat the workout once more. Finish with your cool-down stretches.