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High Intensity Interval Training

Kind on time, Tough on fat. Choose HIIT for a greater fat burn!

High Intensity Interval Training (HIIT) is one of the most popular workouts doing the rounds at the moment and there's good reason for it. The benefits include:

- burn more calories in less time.
- build lean muscle.
- improve your conditioning
- each workout is so short, ranging from 7-30mins.
- it's interval based and uses a large variety of different lifts/exercise, keeping the workout fun and interesting.
- it enhances mental toughness and pushes your physical boundaries.


With all this said, it's important to understand that HIIT is very demanding on the Central Nervous System and sufficient rest is required to get the full benefits, otherwise you'll be left over trained and struggling to break through plateaus.


Because of it's intensity, HIIT needs to be adapted for differing levels of fitness.

Here are some of my favourite HIIT workouts:


#1 German Body Composition (suitable for beginners and intermediates)

This is a total body weights routine that aims to create a big build up of lactic acid. The more lactic acid produced, the more growth hormone secreted, the more fat is burned.

A1: Alternating Dumbbell Lunges, 4 sets x 10 reps on each leg. 30 sec rest
A2: Lat Pulldown, 3 sets x 12 reps. 30 sec rest
B1: Lying Leg Curl, 3 sets x 8 reps. 30 sec rest
B2: Flat Dumbbell Chest Press 3 sets x 15 reps. 30 sec rest
C1: 45 Degree Hyper Extensions 3 sets x 15 reps. 30 sec rest
C2: Hanging Leg Raises 3 sets 3 x 15 reps. 30 sec rest
C1: Lateral Dumbbell Raise 3 sets x 15 reps. 30 sec rest
C2: Tricep Pulldowns 3 sets x 15 reps. 30 sec rest


#2 Death Circuit (suitable for advanced)

Aptly named the “Death Circuit” this is one of the toughest workouts you can perform.
It's short, extremely challenging and will leave you breathless. This style of workout will help increase lean muscle mass and burn through excess fat stores.

A1: Barbell Back Squat, 4 sets x 10 reps. No rest
A2: Chin Ups, 4 sets x 10 reps. No rest
A3: Lying Leg Curls, 4 sets x 8 reps. No rest
A4: Standing Barbell Shoulder Press, 4 sets x 8 reps. Rest 180 secs


#3 Incline Sprints

This is my favourite cardio workout to do in the gym and gets you out of the weights room once or twice a week. Its important that you are familiar with the treadmill before trying a workout like this. Here's how I like to do it: 1 minute working – 4 minute recovery jog.

4 minute warm up at a slow jog, 8km per hour.
Sprint: Incline 15 @ 15km per hour for 60 seconds
Recovery: Jog @ 8km per hour for 4 minutes.
Perform 6 sprints.


* It is important to note that if you have not trained for a while then you will need to build up some fitness and strength before enduring a HIIT training phase.

For a programme suited to you, contact ciaran@ciaranfoy.com.

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