HIIT Circuits
3 Different levels

I did an article a while ago about HIIT but it’s been two years. Since then, I’ve learned a lot of new things and also tried different ways to shape up my body. In this article, I will present you with some fact on the link between HIIT training and Fat/ weight loss. Are you readayyyyyy?

camille tired after HIIT training

HIIT training is more effective than Lower intensity training on fat loss.

The number of studies proving this point is high ! I’m not going to resume them all below, but here is one that just blew my mind.

In 1993 one study showed that: “the metabolic rate after a HIITA study in 1993 tested post exercise metabolic rate after a vigorous resistance training session was raised to 11% two hours after training and 9.4% the next day. Strenuous resistive exercise may elevate PEMR for a prolonged period and may enhance post-exercise lipid oxidation.” Study HERE
Impressive isn’t it ? Well there is more!

In 1994 another study compared the HIIT & low intensity training impact on skin measurement. The study was comparing a 20-week steady state training phase and a 15-week HIIT phase. “The group doing the HIIT phase lost 14mm of skin fold measurements while the other group only lost 4mm.”
Study HERE
You can argue the point that they haven’t all lost that much, but this is an average taken on a group of people.

Quick reminder- What defines HIIT training ?

There is different ways to approach a HIIT training, but the main idea is that you have an amount of very high intensity time followed by some rest. It can be 20 seconds high intensity / 20 seconds rest or 30/30 or even 20/40 . depending on your level.
What’s important is making sure that during the high intensity period you are struggle, almost out of breath (80 to 95% maximal heart rate)

My usual Hight intensity training last between 20 and 40 minutes. That’s more than enough to be completely dead. 😉

HIIT training has been shown to help with:
• your fitness , aerobic & anaerobic ( your heart will thank you)
• blood pressure
• insulin sensitivity (which helps the exercising
muscles more readily use glucose for fuel to
make energy)
• dropping abdominal fat and body weight while
maintaining muscle mass.

If you are reading this and your goal is listed above then give HIIT training a go. Here are 3 HIIT sessions that I do myself.

HIIT WORKOUTS

Always always always stretch before.
Take 5 minutes to warm your body up!

Level 1 – The Speed Demon

30s/30s – No equipment needed – 24 minutes total

Circuit 1 – to repeat 2x

  • Butt Kicks 
  • Jump Squats 
  • Mountain climbers 
  • Side lunges 
  • Pulse Squats
  • 1 minute rest

Circuit 2 – to repeat 2x

  • Jumping Jacks
  • Side walk 
  • Crunches
  • Drop Squats 
  • Walking Lunges
  • 1 minute rest

Level 2 – The Sweaty Betty

30s/30s – Light to Medium Dumbbell – 26 minutes total

Circuit 1 – to repeat 2x

  • Dumbbell squat & press
  • Split Jumps 
  • Straight leg bicycles
  • Cross back lunges
  • Squat jumps
  • 1 minute rest

Circuit 2 – to repeat 2x

  • Jumping jacks
  • Push up 
  • Mountain climbers
  • Overhead dumbbell squat
  • Burpees
  • 1 minute rest

Finisher – to repeat 3 times

  • Walking lunges 30 seconds – Sprint back to starting location.

Level 3 – The Get me out of here !

30s/30s – Light to Medium Dumbbell & kettlebell swing – 36 minutes total

Circuit 1 – to repeat 2x

  • Kettlebell swings
  • Drop squats
  • Bear crawl
  • Cross back lunges
  • Tuck jumps
  • 1 minute rest

Circuit 2 – to repeat 2x

  • Lateral Shuffle
  • Dumbbell squats
  • High plank hold
  • Dumbbell biceps curl
  • Burpees
  • 1 minute rest

Circuit 3 – to repeat 2x

  • Jumping jacks
  • Dumbbell alternating rows
  • Bicycles Crunches
  • Diamond push up
  • Box Jump (bench jump)
  • 1 minute rest

Are you ready?

Now the real question is, are you ready for some sweaty session? I hope you enjoyed this article as much as I enjoyed writing it. Dont forget to always cool down, it’s necessary for the best recovery possible.

Check out my old article if you want to follow a video instead 😉

Enjoy & Smile

Cam

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1 Comment

  1. August 5, 2019 / 6:09 am

    enjoying and exploring will give you a lifetime experience.

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