Peak fitness and high intensity interval training. High Intensity Training: Principles, Methods and Features

Robert Spector - "High Intensity Training in Questions and Answers".HIT Basics

First of all, let's give a clear definition - what is intensity? Intensity is defined as the single most critical factor needed for successful training. "Intensity" is the amount of effort you develop in an exercise, which is expressed as a percentage of your maximum possible effort in that exercise. Intensity has nothing to do with what specific weight you use, or what percentage of the weight you use in an exercise to your maximum one-time weight in that exercise. "Intensity" is, if you like, the amount of "difficulty" you experience in doing the exercise. The exact amount of intensity required to achieve "optimal" strength gains remains unknown. However, if you are a healthy person and perform the exercise to "transient muscle failure" (i.e. 100% intensity), you can be sure that you are reaching the intensity level that turns on the mechanism of muscle growth and strength.

What is "VIT"?
The acronym stands for High Intensity Training.

HIT is, in extremely simplified terms, a method of designing workouts in such a way that they are:

Heavy - as heavy as possible without violating the correct technique for performing workouts;
Short - 1 to 3 sets of several basic exercises performed in an hour or less;
Infrequent - no more than 3 times a week, sometimes 2 or even 1 time per week;
Safe - HIT is extremely effective technique but also safe. One of the main tasks strength training is to prevent injury.
That's the whole point of HIT. There is nothing complicated or "magical" about it. Many athletes have been successfully training with this system for decades, not knowing that it is called "HIT". It should be noted that HIT is not a set of principles set in stone forever. This is a disciplined training style that is based on two well-known factors responsible for muscle growth - MUSCLE OVERLOAD AND WEIGHT GAIN. Repetitions are performed measuredly and under control - in such a way that there is constant tension on the muscles. Some people spend 2 seconds on the concentric phase of the movement (lifting the weight), while others spend 20 seconds. The key to success is repeating quality reps to muscle failure.

In order for the training to be productive, it is enough to perform 1 set per exercise, although there are supporters of HIT who sometimes recommend doing more than 1 set. Some people may need to do additional sets. As a general rule, to which, of course, there are exceptions, one set performed in the HIT style will provide all the stimulation needed for muscle hypertrophy (growth).

Below is a quote from Dr. Ken Leistner, which sums up the whole essence of HIT perfectly: "HIT is all-out 100%, not 'almost' 100%. HIT is when you take a single set to your absolute limit, not to 'nearly' 100%." "limit. This is the use of any equipment available, and not just one simulator or a group of simulators. This is not just words, but a voluntary commitment to work in the gym in the most real way - forget about "chattering" with others, prolonged rest between sets, or about that "if it doesn't work out, I'll try that magazine star technique. If the exercise is performed in a high-intensity manner, as described above, one set usually provides the body with optimal stimulation for strength growth. Additional sets of the same exercise are simply not needed."

Dorian Yates' trainer (Mr. Olympia 1992-1997), Mike Mentzer, recommends the following: "Train hard, train short and train infrequently - it's effective and works for everyone."

Mike Mentzer on the "copying stars" so prevalent in the gym and promoted in "muscle magazines": "... you can't point to the 'obvious' success of a handful of people who hold the highest titles in bodybuilding and claim that this is undeniable proof of effectiveness their approach to training.If you look closely at the past, how their bodybuilding career developed and count up all those hours, months and years wasted due to a blind, non-theoretical, "volumetric" approach, you inevitably wonder, does the word "success" fit here at all in describing their achievements.

Mike Mentzer, IronMan magazine, .

20 general rules

HIT supporters have different views, but there is something they all agree on. They all promote short, hard work done infrequently. When you are in the gym, you need to concentrate your energy on doing only the work that gives results, i.e. leads to growth. Each set is performed with good technique and with one hundred percent effort - you give it all your strength. It is clear that by training like this, it is simply IMPOSSIBLE to train like a marathon runner for 2-3 hours, copying "champions" from muscle magazines. HIT can be summarized in a few general rules. These rules formed the basis of strength training programs for many years:

1. Train at a high intensity level
Intensity can be defined as "percentage of short-term effort". In other words, intensity corresponds to the degree of load directed to the muscles in any this moment, or muscle fatigue.

Almost 100 years of research has shown conclusively that intensity is the single most an important factor necessary to achieve results in strength training. It has been proven that the harder (i.e., more intense) you train, the greater the adaptive response of the muscle.

A high degree of intensity is achieved by performing the exercise until the moment of concentric (positive) muscle failure, i.e. when you've exhausted your muscles so much that you can't do more reps with the weight.

Failure to achieve the desired level of intensity—or muscle fatigue—results in reduced or no gains in strength or muscle size as low-intensity training stimulates very little, or not at all, muscle strength/volume growth.

2. The number of repetitions and weight should be increased according to the principle of "double progression" In order for muscle strength and volume to grow, the muscle must be subjected to a progressive load. Your muscles should be loaded with weight that is increased gradually and systematically over the course of your training program. This is often referred to as "progressive loading". This means that in each workout you should try to increase either the weight you use or the number of repetitions you perform - compared to yours. last workout. This is called "double progression" (i.e., increasing weight and repetitions). By loading your muscles in this way, you will force them to adapt to the growing demands for them (ie stress).

Every time you reach maximum number repetitions, you should increase the weight on the next workout. The increase should not occur in large steps, although this is possible. Remember the most important thing - the weight should always be new. The burden should be increased by such an amount that it is convenient for you to work with it. Athletes, even experienced ones, often make the mistake of adding weight too soon or too much. Stuart McRobert advocates very small additions - discs weighing 250g or even 100g. Such small (from 1 ounce to 1.75 pounds) steel discs are manufactured, for example, by Piedmont Design Associates. Discs are added to the Olympic bar or attached to the weight of the machine.

Adding 0.5 kg per week to your weight in squats or deadlifts may seem insignificant to some, but, as Stuart McRobert noted, "if there are those among you who would not be happy in two years, add a" insignificant "50 kg to your 8 -mi repetitions in squats?

Note on progression:
There were many disputes - whether it is necessary to swing "to the mass" or "to the strength". Strength training methodology does not recognize such a difference. Training "for strength" leads to an increase in mass (although the percentage increase does not have to be the same, an increase in one always leads to an increase in the other).

Here are two quotes:

Arthur Jones is the creator of the Nautilus, the former owner of MedX Inc., and is considered by many to be the "progenitor" of the HIT system. Jones stated, taking the barbell curl as an example, that if an athlete could raise 200 pounds with good form without the help of a full-body swing, "then his arms would be so huge that they could be used in almost any sport." sport, except maybe fighting bears."

Dr. Ken Leistner: "I like to tell my hesitant students that all they have to do is just add some weight to the bar, add more reps. Do you think you can get to the point where you can do 400 lb squats? x 20 repetitions, deadlift straight legged 400 lbs x 15, barbell curls 200 lbs x 10, bench press 200 lbs x 10, push-ups with additional weight 300 lbs x 10, pull-ups with 100 lbs - do you think you'll be big - I have in looks monstrously large? Will you be strong? Yes!"

That's the whole point of progression.

3. Do 1 to 3 sets of each exercise
To increase the strength or volume of muscles, they need to be tired or overloaded - only then does an adaptive response occur. In how many sets - one or several - you tire the muscle, it really doesn't matter - as long as it is brought to a certain level of fatigue.

When performing several sets of one exercise, the cumulative effect of each subsequent set leads the muscle to a state of greater and greater fatigue, thereby achieving muscle fatigue. When performing one set to failure, the cumulative effect of each subsequent repetition leads the muscle to a state of more and more fatigue, thereby achieving muscle fatigue. Numerous studies show that there is no significant difference - whether you do several sets in an exercise (two, three) or just one. Provided, of course, that the sets are brought to an appropriate level of intensity (i.e. to the point of concentric muscle failure).

However, there are always exceptions to the rule. But general rule is this: the vast majority of people do not need to do more than 1-3 sets.

4. Achieve muscle failure within the planned number of repetitions
As stated above, research suggests that our level of intensity is the most important factor in the effectiveness of strength training; other things being equal, the HARDER you train, the BETTER the result.

Because muscle hypertrophy is the body's adaptive response to stress, you should always try to go as far as possible and get the most out of yourself during that "impossible" repetition. Every centimeter is precious. Such an "impossible" repetition should last 10-15 seconds. You can call it "isometric repetition" if you like.

As for partial repetitions, i.e. performing as many partial positive reps as possible after completing the last full rep, then there is no consensus. In addition, after performing an "isometric" repetition, it is unlikely that you will have the strength to do partial repetitions.

If you're just starting out on a program, or if you're changing exercises within your program, it can take a few workouts just to find the optimal weight for you. Then just keep slowly adding weight.

The range of repetitions for each body part is different, you can get a variety of recommendations - depending on who you ask. But remember that the number of repetitions is not the most important thing, the key factor is time. You can complete a set of 10 repetitions in 10-15 seconds, or you can extend one repetition for 60 seconds.

Most often, it is recommended to perform 8-12 repetitions. This must be approached individually, depending on the individual and body part. Most people get good results from high reps for the lower body (12-15) and low reps (6-8) for the upper body.

So how many seconds should each repetition last? The most general rule is: 6 seconds - 2 seconds for the concentric phase (lifting) and 4 seconds for the eccentric (lowering). The emphasis should be on lowering the weight, on the negative side of the rep, as research shows that this part of the repetition is the most productive.

Lowering the weight should also be emphasized because it makes the exercise more effective: the same muscles that are used to lift the weight concentrically are also used to lower the weight eccentrically. The only difference is that when you lift the weight, your muscles shorten under tension, and when you lower the weight, your muscles lengthen under tension. So by focusing on lowering the weight, each rep becomes more effective and each set more productive. Because a muscle under tension is stretched when you lower the weight, it is important to lower it in a controlled manner - this ensures not only good stretch muscle, but also exercise safety.

Doing 8-12 repetitions as described above, each set should take you 48 to 72 seconds until you reach concentric muscle failure. However, there are techniques that can help you find your "optimal" number of repetitions, or, to put it correctly, the duration of one set. See section 3.2.

5. Work each set to concentric (positive) muscle failure.
If concentric muscle failure occurs before you have reached the lowest number of your planned rep range, then the weight you have chosen is too heavy and should be reduced in the next workout. If you exceed the upper end of the rep range before reaching failure, then the weight is too light and should be increased in the next workout by 5% or less.

If you're just starting out on a program, or if you're changing exercises within your program, it can take a few workouts just to find the optimal weight for you. It's unavoidable. Then just gradually start adding weight.

6. Perform every rep with proper form.
This rule is repeated endlessly, however, its violation is the most common mistake, especially among young athletes. It leads to many unnecessary injuries. The repetition should be done by lowering and lifting the weight in a controlled and measured manner. "Explosive" lifts are not only unproductive, but also dangerous.

This is one of the issues on which most HIT advocates agree. If ever, anyone, be it Mr. Universe himself, or an "expert trainer" comes up to you and tells you that reps should be done in an "explosive", fast, "ballistic" manner, just step away from him. This person is stupid.

One thing to remember - free advice is worth exactly what you paid for it. And often by paying for advice in that area, you will get the same thing.

SAFETY note
Here is an excerpt from a letter from Washington Redskins strength and conditioning coach Dan Riley to the National Collegiate Athletic Association (NCAA) on May 6, 1994. By the way, other HIT strength coaches consider Riley the best HIT strength trainer. for today. His name is VERY respected in this environment, and because of his efforts and success, he is also an example for many coaches. It was thanks to him that the “new generation” of strength trainers was born.

There are many philosophical approaches that a coach can use to get the same results. We all have a way - "our way". And yet, if one approach exposes an athlete to more potential risk than another approach, I will always choose another. I always strongly advise you to carefully study the available literature and the opinions of open-minded experts in various fields. I'm particularly interested in nutrition and supplementation, explosive training, plyometrics, max rep training, speed training, and specialized skill development in the weight room."

So, the general rule is this: the repetition should last 6 seconds - 2 seconds for the rise and 4 seconds for the fall. Two seconds doesn't seem like a lot of time, but when you're lifting weights, it can feel like a very long time. Ask your partner to say "one-thousand, two-thousand" as you lift the weight.

Many will be surprised to learn that they actually lift weight much faster.

Avoid explosive, abrupt movements at all costs. Lifting weights "faster" will NOT make you more "explosive". No matter what style you train, you cannot immediately activate fast fibers (type II) without engaging slow muscle fibers (type I). Muscle fibers are activated in order, according to the Activation Principle.

There will be no end to the many debates about the "correct" or "optimal" repetition rate. There is a great difference of opinion on this matter. How slow should the repetition be? The truth is, no one knows. However, one can give good rule, it is accepted by almost everyone:

"Lift the weight under control and try to reduce the force of inertia. If you do not know how to move the weight - slower or faster - always choose a slower pace of movement. It is very easy to perform a repetition too quickly, but have you ever seen a person who could be said to be that it performs the repetition "too slowly"?

7. Use the full range of motion
Perform each repetition with the greatest amplitude of movement, taking into account, of course, safety: from the position of a full stretch to the position of a full muscle contraction and again return to the position of full stretch. Full range of motion has been shown in research (Project Total Conditioning) conducted at the US Military Academy to increase flexibility, which in turn reduces the risk of injury - and this is one of the goals of HIT - injury prevention.

Using the full range of motion ensures that you are training the entire muscle, not just part of it. This makes movement more productive and stimulates growth more strongly. Studies have shown that in order to increase strength in all areas of the amplitude, full-range exercises are necessary, i.e. if you do leg extensions only in the middle range of amplitude, then your strength will increase for the most part only in this section of the amplitude. Studies of people who have used this type of training for an extended period of time have shown that they are weak in those areas of the amplitude that they did not work out, i.e., if you take the above example with leg extensions, it will result in noticeable leg weakness in position muscle contractions.

8. Workout should not exceed 1 hour
If you are training at a high intensity, a workout longer than 1 hour will be counterproductive, as it increases the chance of overtraining due to the catabolic hormone cortisol. And overtraining after injury is your worst enemy. Avoid her like the plague. Symptoms of overtraining, as well as some tips on how to avoid it, are given in I) v).

9. Rest between sets should be short.
The time after which you can start the next set, after completing the previous one, depends on your general physical fitness. You should move from one exercise to the next quickly - as soon as your breathing has recovered or as soon as you feel that you are able to produce maximum effort. After the introductory period of habituation, the time between sets should be between 1 and 3 minutes. Training with minimal recovery time between exercises leads to a metabolic effect that cannot be achieved with traditional multi-set training. This has been proven in research conducted at West Point.

10. Work Large Muscle Groups First
Most of the exercises should target the large muscle groups (i.e. glutes, legs and upper body). To train these parts of the body, choose any exercises that you prefer. It is recommended to work out the bottom of the body first. because these exercises are harder. Of course, there is a technique when you, in order to tighten the lagging part of the body, work it out first in training, but, in general, follow this recommendation.

Exercises like squats, when performed correctly to failure, are the most difficult exercises - any experienced athlete will tell you this. This is what makes them so productive. Remember: the exercises should be harder, not lighter, then your results will be proportional to the effort invested. Because big muscles store the largest stores of glycogen, you need to turn on these reserves first. The second reason is this: you need to raise the level of lactic acid and thereby reduce the acid-base balance of the blood. By lowering the pH of muscles and blood, we reduce the amount of work that needs to be done by the remaining muscle groups to stimulate growth. This has the advantage that less work done means less glucose wasted, thereby reducing the risk of muscle protein being used for energy production (catabolism). It is especially important to avoid (unless you are doing a specialized program) working out the arms before the rest of the exercises on the upper body. Multi-joint (i.e. complex) movements for the upper body require the help of the hands. The arms are your "weak link" because the arm muscles are smaller. Therefore, if you tire your arms first, you thereby weaken the already weakest link, this will reduce the load on the muscles of your upper body. In the same way, the quads and hamstrings are the weak link when doing glute exercises. Therefore, "some" authorities recommend that you refrain from training these muscles (i.e., leg extensions and machine leg curls) before doing complex, multi-joint lower body exercises (such as squats or leg presses).

11. Do not use split programs - you can not do several days in a row
Many bodybuilders practice split programs. They think that training the upper body one day and the lower body the next will give them extra time to "more thoroughly" work on each muscle group. So, HIT supporters claim that this is NOT true.

First, the split program makes you think that what more exercise, all the better. Remember: in fact, the harder the exercise, the better it is. Also, if you train harder, you MUST train less, not longer (meaning the duration of the workout). It is impossible to train hard and for a long time. Therefore, due to a simple physiological need, people using split programs must reduce the intensity of exercise, and this leads to less growth stimulation.

Secondly, split programs waste much more precious recovery resources. Recovery is a chemical reaction that must take place within your body in order to adapt to stress. Thus, split programs lead you to your worst enemy- overtraining.

It should be noted that, despite the fact that it is recommended to perform programs for the whole body, such a recommendation cannot be considered a universal rule for everyone. For example, some people just can't handle multiple HIT-style exercises. Therefore, for them, trying to work the whole body in one session will result in submaximal effort and results. In this case, it is better to do "abbreviated" programs for the whole body, or else "split" your program. But the purpose of our split is NOT to increase the amount of work. The goal is to "share" this volume over time. For example, you need 10 exercises (1 set each) to work out the whole body. Instead of doing all 10 exercises at once, do 5 exercises in one workout and the other 5 in another. Workouts should be alternated. It is important to emphasize the following: next workout Should NOT be done the next day.

12. Ensure Adequate Rest After Each Workout I don't know if you believe me or not, but muscles don't get stronger during exercise. Your muscles get stronger when you rest after your workout. After working out the muscle with the help of HIT, muscle tissues disintegrate (to put it very simply) and the recovery process takes some time, during which the muscle rebuilds, adapts to the load and, if nothing interferes with it, grows in volume.

Restorative abilities of different people, no doubt, vary. Usually after training, a rest period of 48-96 hours is recommended - it is considered that this is enough for recovery. Some HIT advocates believe that muscle atrophy begins 96 hours after high-intensity exercise. However, this is disputed by other authorities who have students rest more between workouts. There are quite a few people who do just one strength workout a week or even less often - although, apparently, this scheme is more suitable for those who have already reached high level development, in comparison with oneself, i.e. for those who have already increased their strength by 200-300% compared to the pre-training period.

It is also believed that at least 48 hours are required for the body to replenish spent carbohydrate reserves. Therefore, it is recommended to power training 2-3 times a week, spaced training days as far apart as possible (i.e. Monday, Wednesday and Friday).

13. The need for a periodic break in training
What is "periodization"? Periodization is not a specific program, but a philosophy or method of varying the volume and intensity of training in order to optimize the adaptive processes from training in order to avoid overtraining. HIT is also a philosophy. HIT proponents often mention the importance of changing exercises, exercise order, training frequency, and set/rep combinations. Thus, it would be a mistake to simply state that HIT is "one set of 8-12 reps" or "such and such a program." HIT also advocates periodization. But it is not based on maximum weight, which you can lift in one repetition, and not in pre-planned workouts of traditional theoretical models, where "phases" within "cycles" are used. This does not mean that these models do not "work". They work. It is important to understand one thing - ANY system "works", which is based on the principles of overload and progression. Proponents of HIT believe that periodization models have certain drawbacks - for example, too much time is spent in the hall with submaximal weights.

One of the purposes of "periodization" is "intensity cycling" to prevent overtraining. The HIT school considers this concept of "intensity cycling" to be erroneous, with a few exceptions such as Stuart McRobert.

The real culprit of overtraining is…overtraining, i.e. too much frequent workouts.

There is only one cure for overtraining - rest or less training. General recommendation: train intensively 2-3 times a week.

If you're training 3 times a week and don't feel like you're recovering, or you're not making progress, try 2 times a week. If that doesn't work for you, try exercising once every five days. The main thing is to reduce the volume / frequency. Many athletes find that as they get stronger, less training becomes a necessity, they simply don't have a choice.

After 6-8 weeks of hard training, forget about training for one week - rest. A week of rest outside the gym can provide invaluable psychological and physiological help. After resting for a week, gradually take on a new program. The new program may consist of the same exercises, only the order of execution changes, or it may consist of new exercises. The key to success is variability. You can call it "cycling" your workouts or "periodizing". It does not change the essence of the matter.

Even better is to rest for ten days. And two weeks off can do amazing things for your recovery, motivation, and future progress. It is recommended to take a full 10 days off from training every six months.

This is probably the hardest thing for an athlete, and the most responsible for the lack of desired results. It is EXTREMELY difficult for athletes to decide to rest. They are afraid that "my muscles" will atrophy or something like that will happen.

Even if you lose some muscle, remember that gaining your previous muscle mass MUCH EASIER than getting a new one.

A note on strength development:

It is important to understand that exercises with progressive weights performed in one set cause positive morphological changes in the muscles. If the athlete's goal is to improve his/her single rep weight in the squat or bench press, then ADDITIONAL SETS WILL BE REQUIRED to train the specific neural pathways responsible for those movements.

Most of the literature on strength training published to date does NOT provide conclusive evidence that multi-set or single-set training systems are better suited for gaining NET MUSCLE MASS.

Training systems using different set / rep schemes lead to an increase in muscle mass and strength. But the one-set system also leads to an increase in muscle mass and strength. The choice of training program should depend on what is POWER for you and how you intend to use it. This article is not intended for those who want to improve their performance in one maximum rep, i.e. it is not for powerlifters who compete. The article is intended for those who want to change their body - increase muscle mass and reduce the percentage of adipose tissue in the body. If you are specifically interested in powerlifting, then we highly recommend reading Bill Pish's Powerlifting Questions and Answers article. It is available at *****cyberpump.com.

14. As Strength Grows, Decrease Training Frequency and/or Number of Sets
Sports physiologists have found that strength increases out of proportion to the ability to recover. The stronger we get, the LESS high-intensity training we can handle. Some authorities, such as Dr. Ellington Darden quotes a "300/50%" ratio between strength and recovery potential. Thus, theoretically, the average athlete has the potential to increase his strength (compared to the pre-training period) by 4 times, while his recovery abilities can only increase by 1.5 times. Therefore, the stronger you get, the LESS you need to exercise.

Beginners: 16-20 sets
Experienced: 12-15 sets
Very experienced: 8-12 sets
Of course, you may need more or, more likely, LESS, but in general, stick to this recommendation.

As for the frequency of training, I can give the following general advice:

Beginners: 3 times a week (whole body)
Experienced: 2 times in 5-7 days (whole body)
Very experienced: 1 time in 5-7 days (whole body)
Again, depending on many factors, you may need LESS. Most athletes from school and university programs train three times a week. However, there are amazing examples of successful athletes who have achieved a lot by training no more than once a week.

Training 3 times a week is the general recommendation for developing cardiovascular endurance. If your strength training is performed at a pace that keeps your heart rate at a level appropriate for your age (this is achieved by reducing the rest between sets; it is not recommended to rest more than 1-3 minutes), then your regular workouts can be "considered" aerobic training.

If your strength has increased so much that you train less than 3 times a week, then you can give yourself extra aerobic exercise to increase endurance.

15. Use the HIT technique in doses
Too many people make the mistake of resorting unnecessarily to programs designed to experienced athletes(see below), and thereby drive themselves into overtraining. This is often the reason why people become disillusioned with HIT.

Use advanced programs to pull up a lagging muscle and use them infrequently.

The following are some high-intensity methods designed for experienced athletes. Their descriptions are given below in this article:

Staggered sets
Super slow reps
Prefatigue
Negative reps
Reps 1 ?
These methods, as I said, should be used infrequently. Don't repeat the mistake that many bodybuilders make and use these methods every workout. Using these methods, it is very easy to overtrain. Use them for specific body parts that you feel are lagging behind. It's worth remembering. You should train to positive failure on all sets. But everything that lies beyond this limit is the strongest stress for the body. Therefore, use these methods with caution, otherwise you will overtrain.

You will find descriptions of the above methods in this article below - in the section "HIT for the experienced", section 1.

16. Warm up and cool down
Warming up is essential to prevent injury. In addition, the rise in body temperature that occurs during warm-up increases the speed of movement and strength potential. As a warm-up before you start high-intensity training, almost any sequence of light rhythmic exercises can be used. I recommend doing the following exercises: head turns, side bends, torso turns, weightless squats, stationary bike. Give each exercise about a minute and that will be enough. A targeted warm-up of the muscles occurs during the first few repetitions of your set. Thus, a "warm-up set" as such is usually not required.

Cooling down after a workout is also important. It does not allow blood to stagnate in the worked muscles. After completing your last exercise, walk around the gym, drink some water and make some light movements, such as slowly waving your arms in a circle. Continue to perform these light movements until your breathing is restored, and heartbeat won't slow down.

17. Keep a detailed training diary
A training diary is needed to measure your progress. It is very important to write down all the exercises you perform during your workout. It should record the following parameters: date, exercises, order of exercises, bench back angle, weight, repetitions, sets, total duration of the workout and any other parameters, such as body weight, time of day, external temperature, current pain and injuries that affected your workout.

The accuracy of your records will serve you invaluably as you review your progress from month to month. These notes will give you the key to solving many problems that you cannot avoid.

The best measure of progress is muscle strength. It's best measured not by how much you can lift in a single max rep, but by how much you can lift in a given rep range, like 10, with good technique. Why can't a single rep with a maximum weight be a measure of progress? In a nutshell, the answer to this question is: because it is DANGEROUS.

Trying to lift a heavy weight in one rep puts the muscles, bones, and connective tissues under strain. When the load exceeds the tensile force of the body's structural components, injury occurs. In addition, such a single maximum repetition leads to a sharp and strong increase in blood pressure - higher than when training with submaximal weights.

Another problem is that the single max rep is a highly specialized skill that requires a specific technique.

There is a way to determine your single max rep based on the number of reps to failure using the Brzyk formula (discovered by Matt Brzyk).

Here is the formula:
Expected single max rep = weight /(1.0278 - .0278X) where X is the number of reps completed.

The formula is based on the observed almost linear relationship of the number of repetitions to failure to the percentage of maximum load. However, the ratio loses its linearity after 10 repetitions. Those. this formula only works when you're predicting your single max rep based on reps to failure less than or equal to 10. Beyond that number, the formula becomes less accurate. Therefore, if you use to determine your maximum repetition its "optimal" range of repetitions, found by the method described in section III) i), then the formula may give an inaccurate result.

18. Find a good training partner
A good training partner can be of great help to you. It will support you during hard workouts. After you've been training together for a certain amount of time, you'll get to know each other well enough to be able to organize really productive workouts. A partner will allow you to go to failure without the fear of "being crushed by the weight" when doing exercises like the bench press. A good partner will also take care of your technique and become a kind of " feedback". A partner will also come in handy when you use such advanced training techniques as negative reps, staggered sets, manual training, etc., see below in the article.

19. Do not try to "imitate" movements from other sports in the gym
Strength training should be GENERAL and require the use of HEAVY WEIGHTS. Training of other skills from other sports should be SPECIFIC and does not require additional WEIGHT. Do not try to "imitate" specific movements from other sports in the gym in the hope that this will help you improve your performance in another sport. The most common example of this is the barbell "push" craze (pure weightlifting (weightlifting)). Many people tout the clean and jerk as a universal tool for developing almost all specific movements from other sports, from breaststroke and side kick in golf to shot put. It is simply impossible for one movement to be completely identical to such a multitude. various movements requiring special skills. SPECIFICITY PRINCIPLE says that in order to achieve maximum success in a particular movement, you need to train that particular movement. The word "specific" means "exact" or "identical", not "similar". Therefore, by practicing the push, you will become better at ... the jerk, and by practicing lunges, you will become better at lunges.

There is NO such exercise in the gym - whether with a barbell or with dumbbells - by performing which you will speed up the learning of other sports movements. Movement training and improvement in it is the lot of a particular sport, and strength training is GENERAL.

Strength training, as well as other general physical movements, should differ from the development of a specific movement as much as possible - in content, form, method of execution and the environment.

If you want to play basketball better, then focus your training on those muscles that are involved in basketball - on the buttocks, thighs, calves, back, shoulders, arms and lower back. In order to improve the movement, simply keep practicing that movement by shooting the basket or shooting the ball from under the basket.

20. Avoid orthopedically unhealthy movements
Specifically, professionals in athletics and rehabilitation therapy are highly questionable, in terms of injury, such exercises as clean and jerk, snatch and plyometric exercises. As we have seen with competitive weightlifters, these lifts have a very high potential for injury. When performing such exercises, the muscular and skeletal system is subjected to constantly recurring traumatic effects and extreme biomechanical stress. Weightlifting is a very risky sport. Competing weightlifters are willing to take this risk, they accept it as part of the sport. However, why would you, who are not competitive weightlifters, accept this unjustified risk of injury?

Therefore, for the sake of safety, leave the movements performed by competitive weightlifters to competitive weightlifters who do them themselves only because they need it for their sport.

Rest and recovery
Exercise leads to stimulation muscle growth. Muscles do not grow during exercise, they grow while the body is resting. After training, it takes several days to start the process of adaptation to the transferred load. The importance of rest and sleep is often underestimated.

Here are some tips to help you get more results from your training:

If you are a teenager, then you need to sleep at least 10 hours a day;
If you are an adult, then you need to sleep at least 9 hours a day;
If possible, find time after dinner for a 15-minute nap;
DO NOT do any hard work on non-training days;
Take a 10 day rest every 6 months of training.

Steroids
One of the most best articles I read about anabolic steroids was written by Mark Asanovich, strength coach for the Tampa Bay Buccaneers. The article was published in the WIT Newsletter Number 1 (1989), Part 2. You can order this old copy of the WIT Newsletter by phone, I'm sure you'll find it informative.

Steroid abuse is the fastest growing form of addiction in the US. US Food and Drug Administration medicines The FDA claims that there are 1 million people who abuse steroids in the US, while there are "only" 500,000 heroin addicts and 500,000 crack addicts. Incredible statistics.

Teenagers are the most likely to use steroids. Anabolic steroid now in the US are the most popular drugs. It's hard to believe it. It is very difficult to talk about the use of steroids. Why? Because in fact, there is very little scientific information about steroids, especially about the ways athletes resort to abusing steroids. Most of the information is based on unreliable cases passed from mouth to mouth in the halls, illegal "reference books", etc.

High Intensity Workout characterized by the use of from-no-si-tel-but heavy working scales. Their severity is considered relative to the per-so-nal-no-go max-si-moo-ma (PM) of the athlete. For example, if a person in bench press can perform 1 repetition with a max-si-min weight of 100kg, then his PM in the bench press is equal to 100kg. So-from-wet-st-ven-but, 90kg will be 90% of the RM. And therefore, the higher the intensity of the tre-ni-ro-wok, the fewer repetitions a person performs and can perform in each approach, and the fewer approaches he should perform per workout. This is due to the adapt-ta-qi-on-us-mi re-zero-va-mi of the body. They are not unlimited and must be taken into account in time. pla-ni-ro-va-niya tre-ni-ro-voch-no-go process-sa .

Any strength training should last no longer than 60 minutes. At the end of the tre-ni-ditch-ki, re-ko-men-du-et-sya for another 20 minutes spin the exercise bike , and before pro-weight-ty warm-up , but the workout itself should not last longer than 60 minutes. Ob-us-lov-le-but this is a way-sob-nos-tew or-ga-niz-ma eff-fek-tiv-but restore-hundred-nav-li-vat ATP . After 60 minutes of training, effectiveness anaerobic pathways recovery of ATP is so-s-s-ve-no-but decreases, and strength training turns into aerobic. Simply put, a man-lo-vere is no longer and will no longer be able to lift as heavy weights as in na-cha-le tre-ni-ditch-ki. And you-so-in-ten-siv-naya training is designed for maximum muscle inner-va-tion in order to hypertrophy you-so-po-ro-go-out muscle fibers and ad-pta-tion pro-me-zhu-accurate under gli-ko-li-ti-che-energy-go-obes-ne-che-nie.

High Intensity Mass Training

High intensity training is only part of tre-ni-ro-voch-no-th plan , so there is no need to try to fit everything into it at all. Each stage of the training is pre-designated for the purpose-le-on-right-len-noe development of certain muscular and non-muscular qualities. The goal of you-co-in-ten-sive training is to develop you-so-co-ro-go-muscular lo-con and trans-formation pro-inter-precise fibers in co-from-vet-st-vie with the need-to-nose-ty-mi you-so-in-ten-siv-no-go tre-ning-ga . That is why the weights during you-co-in-ten-sive training should be large, the repetitions should fluctuate in the dia-pa-zone from 1 to 6, from-rest between sets from 1.5 to 5 minutes, exercises are applied ba-zo-vye, and tre-ni-ro-vat-sya is relatively rare.

As you can see, the intensity range fluctuates a lot even within the class of you-so-in-ten-siv-ing tre-ni-ro-wok, which is why even you-so-in-ten-siv-ny The cycle is divided into phases. But they are united diet and the need to line them up one after the other. Each phase of you-co-intense training develops certain muscle qualities that allow you to most effectively realize the potential gained in the previous breath phase. And at the end of the cycle of you-so-in-ten-siv-ny workouts, you can switch to you-co-volume training , allowing, in turn, to realize the co-in-kop-tion potential accumulated during the you-so-in-ten-siv-no-th cycle . In addition, since we are talking about nutrition, then also pay attention to sleep-wake mode And creatine .

High intensity training program

I phase

Workout #1
Barbell Squats – 6 sets of 6 reps
Bench press - 6 sets of 6 reps
Bent Over Row – 6 sets of 6 reps
exercise bike 20 minutes

Workout #2
Deadlift – 6 sets of 6 reps
Shvung – 6 sets of 6 reps
Bench press - 6 sets of 6 reps
exercise bike 20 minutes

Note* rest between sets 90 seconds; training every other day; in total, 24 workouts must be completed per cycle (12 times each); use the principle of pi-ra-mi-dy (gradually increase the weight on the bar); "refusal" allowed only in the next set of each exercise.

II phase

Workout #1
Barbell Squats – 2 sets of 5 reps, 2 sets of 3 reps, and a set of 2 reps
Lying leg curls - 3 sets of 8 reps
Incline Press - 3 sets of 5 reps
Bent Over Row – 4 sets of 4 reps
exercise bike 20 minutes

Tags: ground, split, for experienced

Foreword about the author of the program

If you are in gym not the first year, you probably heard about the so-called “high-intensity training” (often use the abbreviation “HIT”), or at least about its founder, Mike Mentzer.

Mike Mentzer was born November 15, 1951 in Pennsylvania. Like many famous bodybuilders of his time, Mike was interested in iron since childhood, and by the age of 20 he also managed to practice well. In 1971, Mentzer entered the Mr. America competition and immediately took 10th place. For a beginner, this could be considered a successful start.

In the same 1971, Mike met Arthur Jones, learned about the concept “High Intensity Training” and began to incorporate this concept into his workouts, reworking it along the way. Mentzer was actively building up muscle mass and preparing to storm Olympus.

However, at the peak of his career, two unsuccessful (in the maximalist view of Mentzer) performances at the Mr. Olympia competitions followed: in the 79th, Mike won the heavyweight, but lost in the overall standings to the lighter Zane, and in the 80th plans were thwarted by the “returned "Schwarzenegger. As a result, Mentzer decided to leave competitive bodybuilding and devote himself entirely to coaching.

1980s. Mentzer's plans were confused by His Majesty Arnie, who triumphantly returned to Mr Olympia.

As a coach, Mentzer is known for his most successful student, Dorion Yatz, who won the Mister Olympia competition six times, training according to the system proposed by Mike.

Training strategy

Mike Mentzer and his high-intensity training, at one time (80s of the XX century), made a real revolution in bodybuilding, going “against” the then prevailing theory of “volume training”.

Mentzer rightly believed that muscles “respond to growth” only to a stressful load. those. one that forces the athlete to use all his muscle potential. One of the “assistants” in getting stress for the muscles Mentzer considered the principle of “refusal” and a small amount of training work. Those. one muscle group had to be worked out in 1-2 approaches, but do it until “failure”.

Refusal- the complete inability of the athlete to lift and / or lower the weight. Achieved by a high number of repetitions, possibly with a gradual decrease in working weight.

Another training principle of Mentzer was a long recovery period after hard training. Rest, between workouts, could reach 3-4, or even up to 5 days. Muscles, according to Mike, should fully recover after training of this intensity.

Mentzer paid special attention to the individuality of athletes. He believed that you should not take the "program of the stars" and mindlessly train according to it. You should study your own body, its capabilities, strengths and weaknesses, and draw up your own training program.

The basic training program "HIT" from Mike Mentzer

Workout 1

● Chest: lying fly + bench press (superset), 1 x 6-10
● Back: pullover + vertical thrust(superset), 1x6-10
● Back: deadlift, 1x6-10

Workout 2
● Legs: leg extension + leg press (superset), 1x6-10

3 days of rest, on the 4th day of training.

Workout 3

● Deltas: swing dumbbells to the sides, 1x6-10
● Deltas: tilt dumbbell swings, 1x6-10
● Arms: lifting the bar for biceps while standing, 1x6-10
● Hands: bench press on the block + bars, 1x6-10

3 days of rest, on the 4th day of training

Workout 4
● Legs: leg extensions + squats, 1x6-10
● Legs: lifting on toes while standing, 1x6-10

3 days of rest, on the 4th day repeat the cycle

Comments on the program

• In all exercises of the complex, only one single approach(warm-ups do not count) to complete muscle failure, in 6-10 repetitions.
• In most exercises, as you have already noticed, the number of repetitions varies from 6 to 10. But this is not a dogma. If you pay attention to the bench press on incline bench, or push-ups on the uneven bars, then you will see that the number of repetitions is different there.
• The technique of performing exercises should not “suffer”. All exercises are performed clearly, slowly, with stops at the extreme “points” of the movement.
• Select working weights in such a way as to complete the planned number of repetitions. Nothing more and nothing less. But always remember about "refusal". Each approach must end with him.
• Always warm up. General warm-up before training and special warm-up before exercise. This will increase blood flow to the muscles and minimize the chance of injury.
• The selection of exercises in the program is not accidental, but you can and should “depart” from it, adjusting the program for yourself. When choosing new exercises for your program, always remember the “pre-fatigue” rule for supersets - there should always be an isolation exercise before a heavy basic exercise.
• Carefully monitor the weights on the bar and increase them as you train.
• When doing a high-intensity training program, eat well and get plenty of sleep. Good rest and good food is the key to your success!
• After 1-3 months, after your weight progress slows down, switch to a different type of training to avoid overtraining.

The 5 Best High Intensity Interval Workouts for You fast weight loss– learn how to lose weight at home without going to the gym.

Purpose of programs	Fat burning
Program type	Interval training
Level of training	For beginners
Number of workouts per week
Necessary equipment	Giri
Floor	For men, for women

Are gym goers eager to train on treadmills for 45 minutes in a monotonous way? I don't think so. It's boring. But you've heard about the fact that to burn fat you need to do cardio on a treadmill, exercise bike or ellipse for several hours a week, right?

There is another, more effective method get rid of excess fat and achieve great shape. You may have heard about the principle of HIIT (high-intensity interval training - high-intensity interval training).

What is it?

This is a type of cardio exercise in which you perform a high-intensity exercise for a short time. Between the load there are small pauses for rest. This will increase the supply of oxygen, which will allow the body to burn calories after a workout.

So you get the following benefits:

1. Higher training intensity;
2. Exercises that you will be interested in doing;
3. Less prolonged cardio load;
4. More calorie consumption.

Below are 5 unique 20-minute high-intensity interval cardio workouts for fast weight loss.

1. Kettlebell training to burn fat

This is a circuit workout that requires one kettlebell to complete. The center of gravity of the kettlebell and the fact that the weight will be in only one hand will load your stabilizers, core muscles and “sleeping” muscles. It will also put your cardiovascular system to work.

Do 4 to 5 rounds with 10– 15 reps each. Rest one minute between rounds.

Exercise	Number of repetitions
Kettlebell snatch with one hand	10 – 15
	10 – 15
Squats with a kettlebell on the chest	10 – 15
Kettlebell press with one hand	10 – 15
Lunges with steps back	10 – 15
Twisting lying on the floor	10 – 15

For each exercise where only one arm is involved, do 10– 15 repetitions for each hand. When performing lunges from steps back, keep the weight away from the side of the working leg. Lying twists can be performed with a kettlebell on the chest or without additional weights.

2. Cardio training for "drying" the body in the open air

Nothing compares to working out outside. Fresh air, no lines at the machines and the ability to do cardio wherever you want. Do cross-country interval training. By giving up treadmills, you will discover a lot of benefits.

Do one of these interval cardio workouts. If necessary, change them each time:

1. Run 10 meters, then walk back to the start. Then run 20 meters and walk back to the start. Reach in this mode up to 50 meters. Only 5 rounds.
2. Complete 10 runs of 30 meters, each time returning to the starting position by running backwards or sideways.
3. 10 rounds of running up stairs, coming back down each time.

3. Unusual circuit strength training

Fat-burning cardio doesn't have to be about running, cycling, or rowing. There are also less traditional ways, and they are becoming the norm. Pushing or pulling sleds, kettlebell circuits, and plyometric exercises are undeniably effective, and they add variety to your workout.

Complete 3 - -4 rounds of this circuit workout. Rest 2 minutes after each round

Exercise	Number of repetitions
Sleigh push	10 meters
Mahi kettlebell with two hands in front of you	10 – 15
Pulling the sled	10 meters
burpee	10 – 15
Jumping on the pedestal	10 – 15
Push ups	10 – 15
Hanging leg raise	10 – 15

If your gym doesn't have sleds, replace these exercises with the farmer's walk. If for some reason you can't do box jumps, replace them with jump squats or jump lunges.

4. Workout for burning fat at home

If you do not have a subscription to Gym, Thenhome circuit workout the best option For .Don't need any additional equipment, only its own weight is sufficient.

In addition, working with own body creates real power. Your muscles will work in a completely different way than when working with free weights or in the gym.

Complete 3-5 rounds of 10- 15 repetitions in this circuit training. Rest two minutes between rounds.

Exercise	Number of repetitions
burpee	10 – 15
Push ups	10 – 15
Twisting lying on the floor	10 – 15
Jump Squats	10 – 15
"Bicycle" lying on the floor	10 – 15
"Rock Climber"	10 – 15
Lunges forward or backward	10 – 15
Run on short distance	20 meters

For cycling, climbing, and lunges, we count reps for each leg separately. For a run, pick up a small distance of 20 meters to start. If you can't run (due to bad weather or lack of space), replace running with 10– 15 forward jumps.

Useful article:

5. Joint strength training with a partner

Training with a partner who has the same goals is full of benefits. It forces you both to stick to the program and give it your all. In addition, there is also a certain competitive component. It's fun. If you have a committed partner, your chances of success increase.

Do this workout in pairs. Your exercises are marked with the letter a, partner exercises with the letter b. Each of you will perform the exercises in a row with almost no rest - a maximum of 30 seconds. Complete 3- 5 rounds, 10 each - 15 reps each. Then switch programs.

Exercise	Number of repetitions
1a. burpee	10 – 15
1b. "Bike"	10 – 15
	10 – 15
2b. Push ups	10 – 15
3a. Kettlebell push with one hand	10 – 15
3b. Pulling or pushing a sled	10 – 15
4a. Run	30 meters
4b. Mahi kettlebell with two hands in front of you	10 – 15

Jumping on the cabinet can be replaced with squats with jumping. Kettlebells can be replaced with dumbbells, pushing or pulling a sled with a farmer's walk, and running with forward jumps.

Nothing promotes fat loss like high-intensity training. HIIT (HIIT) or metabolic training for weight loss is a form that is performed at high intensity for a short time with little rest. The main difference between cardio and HIIT is that cardio training is aerobic exercise, whereas HIIT consists of anaerobic.

What it is? During HIIT training, the muscles are deprived of oxygen. This in turn helps your body burn fat even 24-48 hours after you've left the gym! So, if you are looking for "fitness" to lose weight and burn fat layer then it's your choice! Here are 15 HIIT exercises that burn more calories in 4 minutes than 60 minutes of cardio. Let's start!

Before you start your weight loss session, you should warm up. Here is an example warm-ups:

• Head tilt - 1 set of 10 reps
• Neck rotation - 1 x 10
• Shoulder rotation - 1 x 10
• Hand circles - 1 x 10
• Wrist rotation - 1 x 10
• Waist rotation - 1 x 10
• Rotation ankle joint- 1 x 10
• Raises on toes - 1 x 10
• Side lunges - 1 x 10
• Jogging in place - 3 minutes
• Standing side crunches - 1 x 10

Now that you have prepared your body for an intense fat burning workout, you can begin. I have developed a HIIT workout program for the whole body. It consists of 3 cycles, including 3 rounds of HIIT exercises for 30 minutes.

Let's start with Cycle 1

HIIT Circle 1. Interval Training

All the HIIT exercises you do in Circle 1 should be done 3 times in this order - 1 set of 10 reps, 1 set of 15 reps, 1 set of 20 reps. In addition, one must complete all the exercises before repeating them a second and third time with big amount repetitions. Don't rest between exercises.

1. burpee

Burpees engage every muscle in your body.

Target: hips, quads, hamstrings, core, chest, shoulders, triceps, biceps, glutes.

Technique:

1. Get into a partial squat position. Make sure your spine is in a neutral position, your weight on your heels, shoulders and buttocks back, arms out in front. It's necessary.
2. Sit down and touch the floor with your palms. Support your lower body by spreading your legs wide. Keep your toes on the floor.
3. Do push-ups. Bend your elbows and touch the floor with your chest, then return to the squatting position.
4. Do a "frog jump" by jumping up from the squat and raising your arms above your head.

Duration: 2-4 minutes

1. High knee lift

The main goal of this exercise is to raise your knees as high as possible. This high intensity exercise is useful not only for beginners, but even professional athletes. Why and why? It burns a huge amount of calories.

Target: lower press, quadriceps, hamstrings, hip flexors, glutes and thighs.

Technique:

1. Stand up straight. Keep your feet shoulder-width apart and look straight ahead.
2. Jump, raise your right knee and lower right leg back to the floor.
3. Repeat the same with the left leg.
4. Do this alternately, intensively and for high speed. It should look like you're jogging, except your knees are going up. You can keep your arms outstretched in front of you and let your knees touch your palms as you do the exercise.

Average duration: 2 minutes

1. Split jumps / lunge with jumping

Jump lunges or split jumps are a variation of lunges. They burn a huge amount of calories, so they are necessary even for beginners, especially since they can be performed at home.

Target: hips, quadriceps, hamstrings, hip flexors, glutes, and core muscles.

Technique:

1. Stand up straight; put your feet shoulder-width apart.
2. Put your left foot forward, keep your back straight, bend your knees and lower. Your right thighs should be perpendicular to the floor.
3. Jump and before landing, put your right foot in front and your left thigh perpendicular to the floor.
4. Repeat the same on the other side.
5. Do it at a good pace and at the right intensity.

Duration: 3-4 minutes

1 minute rest

Intense fat burning workout. Circle 2

All exercises in the 2nd circle should be performed in 3 sets. Do each exercise for 45 seconds and take a 15-20 second break between each exercise.

1. Jumping Jack

These exercises are great for interval training. And all because, what is their main goal, why are they included in training programs? The reason is very simple - you need a super-intense and calorie-burning load.

Target: hips, quadriceps, hamstrings, hip flexors, glutes, shoulders, core muscles.

Technique:

1. Stand up straight with your legs apart and your shoulders relaxed. Look straight ahead.
2. Jump and cross your legs. At the same time, move your arms from your sides to head level.
3. Jump again and return your arms and legs to the starting position.

Duration: 45 sec.

Rest- 15-20 seconds

1. climbers

Want to nice abs but don't want strength training? Then high intensity interval training is for you.

Target: lower press, upper press, obliques, shoulders, triceps, hamstrings, glutes, quads, and thighs.

Technique:

1. Get into a plank position. Place your arms slightly wider than shoulder width apart and keep your abs tight.
2. Bring your right knee to your chest without lifting your hips.
3. Bring your right leg back and bring your left knee to your chest.
4. Return your left leg to its place.
5. Do this at high speed without lifting your hips.

Duration: 45 sec.

Rest- 15-20 seconds

1. jump rope

Jump rope and eat right - that's what will accelerate your metabolism. And after all, even a beginner in the world of sports can do this.

Target: glutes, quads, hips, wrist flexors and extensors, biceps, and core muscles.

Technique:

1. Stand straight, feet narrower than shoulder width. Keep the ends of the rope and elbows close to your torso.
2. Start with regular jumps.
3. Change them to jumping on one leg. Change right and left legs.
4. Jump left and right for a few seconds.

Duration: 45 sec.

Rest- 15-20 seconds

metabolic training. Circle 3

All HIIT exercises you do in the third round should be done in 3 sets. Do each exercise for 45 seconds and take a 15-20 second break between each exercise.

1. Push ups

Push-ups are one of the best basic exercises. This is a real intensive for those who want to lose weight. They are quite tough if you are a beginner, but you should try to do as much as you can with the right technique.

Target: upper abs, lower abs, hamstrings, glutes, quads, hips, wrist flexors and extensors, shoulders, biceps, and triceps.

Technique:

1. Get into a plank position with your arms outstretched, but for now, kneel. The head looks straight, the spine is straight.
2. Inhale, bend your elbows and lower yourself until your chest touches the floor.
3. Exhale and rise to the starting position.
4. Lift your knees off the ground and shift your lower body weight onto your toes.
5. Inhale, bend your elbows and lower yourself. Exhale and return to the starting position.
6. Make it a little more difficult by placing your feet close together.

Duration: 45 sec.

Rest- 15-20 seconds

1. Kettlebell walking lunges

This is a great exercise for the lower body.

Target: glutes, quads, hips, cores, wrist flexors and extensors, shoulders, biceps, and triceps.

Technique:

1. Stand up straight. Keep your spine in a neutral position, look straight ahead and hold the kettlebell in your right hand.
2. Take a lunge with your left foot.
3. As you descend, pass the kettlebell to your other hand under your left thigh and carry it over.
4. Return to starting position.
5. Take a lunge with your right foot.
6. Pass the kettlebell under the right thigh and carry it.
7. All this must be done not on the spot, but in walking.

Duration: 45 sec.

Rest- 15-20 seconds

1. Explosive lunges

Explosive lunges can also be called jump lunges. Here are the muscles they work on.

Target: cramps, buttocks, quads, calves, adductor and core.

Technique:

1. Stand up straight. Keep your spine neutral, look straight ahead and relax your shoulders.
2. Put your right foot forward, bend both knees and lower down until you almost touch the ground. Make sure that the left thighbone is perpendicular to the floor and that the right thighbone and shins are at right angles to each other.
3. Come back and jump. Place your left foot in front and right behind you and land softly on the ground. Now your left leg is in front and right behind, knees bent and right thighs are perpendicular to the floor.
4. Do it at a faster speed but with precision.

Duration: 45 sec.

Time relax- 2 minutes

This is the end of Cycle 1. Rest for a minute or two and then begin Cycle 2.

Cycle 2

Circle 1

Do each exercise for 20 seconds followed by 10 seconds of rest. Complete the circle 3 times.

1. Incline treadmill sprint

This is one of the best exercises from aerobics!

Target: quadriceps, thighs, buttocks and core muscles.

Technique:

1. Start by running slowly on the treadmill for 10 seconds (resting phase).
2. Set the treadmill to incline 9, speed 12 and start running. The sprint lasts 20 seconds.
3. Rest for 10 seconds - you can walk or run at a moderate pace.
4. Repeat three times.

Duration: 1-2 minutes

Rest- 20 seconds

1. Dumbbell row in lying position

Target: core, shoulders, obliques, triceps, biceps, wrist flexors, and extensors.

Technique:

1. Get into a push-up position from your knees. Keep your back straight, core tight, palms on the floor, and legs a little wider than your shoulders.
2. Bend and lift left hand to the chest, performing the flexion and thrust of the dumbbell.
3. Do the same for the left hand.
4. Use 2-3 kg dumbbells. Keep them close to each other and in front.

Duration: 20 sec.

Rest- 10 Seconds

1. Russian twist

Target: core muscles, obliques, triceps, biceps, hamstrings and quadriceps.

Technique:

1. Sit on the floor with your legs extended forward.
2. Bend your knees and get into a v-sit position. Keep your feet shoulder width apart.
3. Roll from side to side for 20 seconds.

Duration: 20 sec.

Rest- 1 min.

It was the final part of the 1st circle of the 2nd cycle. Congratulations you've already made it this far!

HIIT Circle 2

Do each exercise for 30 seconds followed by 15 seconds of rest. Do HIIT Circle 2 twice.

1. Pull-ups on TRX

TRX loops require a lot of exposure. But TRX pull-ups can't be done if you don't know correct technique. You definitely need a TRX trainer to get to know what it's like to work for them.

Target: triceps, biceps, top part back, glutes, hamstrings, quads, and wrist flexors.

Technique:

1. Sit on the floor. Keep your feet shoulder-width apart, feet flat on the floor, and grab the TRX with both hands.
2. Exhale and pull yourself up. Bring the shoulder blades together and touch the chest with the loops. Make sure you have enough power.
3. Lower your body back and repeat the process.

Duration: 30 sec.

Rest- 15 seconds

1. Traveling Kettlebell Squat

Target: triceps, biceps, upper back, lower back, shoulders, glutes, hamstrings, quads, hips, and wrist flexors.

Technique:

1. Get into a deep squat position. Hold the kettlebell with both hands. Make sure you keep your back straight and don't lean forward. Tighten your press.
2. Raise the kettlebell above your head while bringing your legs together. When you return the weight back, then again spread your legs.
3. Do it within 30 seconds. Take 10-15 seconds of rest before starting the next exercise.

Duration: 30 sec.

Rest- 15 seconds

1. Side fold

This great way and a method of toning the body.

Target: shoulders, obliques, core, abductors and quads.

Technique:

1. Lie on your left side and lean on your left hand. Keep your left arm extended, bring your legs together and lift them a few inches off the floor, toes pointing forward.
2. Engage your abs and pull up your right leg and right hand to each other.
3. Lower your right leg and arm to the starting position.
4. Perform for 20 seconds before switching sides.

Duration: 20 sec.

Rest- 10 Seconds

This brings us to the end of the intense HIIT fat burning workout. For greater effect, you can hire a trainer who will help you. Put on the right shoes, knee protection and other appropriate equipment. Set yourself a goal to reach best results from these exercises. Also, take care of your diet. HIIT will help you stay active like no other exercise. So, start today and lose weight. Hooray!

Questions and answers

Expert answers to readers' questions

How many times a week should I do HIIT to lose weight?

You can do HIIT 3 days a week to lose weight, build muscle and increase strength.

Can I do HIIT every day?

It depends on how physically prepared you are. You can start with three times a week, and then after you are sure that you have become super-endurance, you can train every day. Make sure you don't overdo it to prevent injury.

How long should I train for HIIT?

HIIT should be part of your fitness regimen. There is no end to them, and there cannot be. You can complicate them depending on the level of your sports development.

Which is better for weight loss: cardio or HIIT?

Combining cardio and HIIT is ideal for weight loss. Yes, intense interval training is more effective, but if you are a beginner, then start with cardio. After two weeks, gradually add HIIT to your workouts.

Nutrition during intense training: what should I eat?

After you have completed your HIIT workout, you can drink protein cocktail(if you don't get enough protein from regular foods) or eat a healthy protein meal, complex carbohydrates and healthy fats. Also, you should have a post-workout drink suggested based on your body type. Talk to your dietitian to find out what's best for you. But again, do not rush to extremes: your diet should not be only protein or only carbohydrate! Everything must be balanced.