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Book Description

HIIT, or High-Intensity Interval Training, is a new workout trend that involves short, intense bursts of exercise following by periods of lower-intensity exercise or rest. The science behind HIIT is that through these intense bursts of activity, the body burns more calories in a shorter period of time than traditional exercise routines that take longer and provide less fat-burning benefits. Although HIIT may just sound like another trend, there's considerable science that says the benefits are real, and it's considered to be one of the most efficient and effective ways to get in top physical condition and burn more fat in less time. Idiot's Guides: High Intensity Interval Training is a full color, visual guide that is packed with over 80 exercises, structured routines, and fun yet intense programs that can be done anywhere, and at any time. Step-by-step, readers will learn how to do exercises the right way and reach a new level of fitness and reap fitness benefits that other, more traditional workouts can't offer.

Table of Contents

  1. COVER
  2. TITLE
  3. COPYRIGHT
  4. INTRODUCTION
  5. PART 1: GETTING STARTED WITH HIIT
    1. What Is HIIT?
    2. How HIIT Works
    3. HIIT Benefits
    4. What You Need
    5. Optional Extras
    6. Fitness Assessment
    7. Body Fat Percentage
    8. Goals
    9. Diet and Nutrition
    10. Recovery
  6. PART 2: DYNAMIC WARM-UP
    1. Inner Thigh Mobility
    2. Peel with Reach
    3. Hip Flexor Release to Walking Lunge
    4. Calf and Ankle Mobility
    5. Upper Back Rotation
    6. Kneeling Push-Up
  7. PART 3: LEVEL 1 ROUTINES
    1. Fast Fives
    2. Three-Peat
    3. HIIT or Quit
    4. Squat Thrust Challenge
    5. HIIT It Again
    6. Plank Challenge
    7. Cardio Burn
    8. Hot for HIIT
    9. Target: Arms
    10. Leg Hell 1.0
    11. Core Killer
    12. No Limits
    13. Cut to the Core
    14. Fat Burner
    15. Enduro
    16. Every Second Counts
    17. Trifecta
    18. Sore or Sorry?
    19. Core Chaos
    20. Total Body Blast
    21. Jacked
    22. Stacked
    23. Toned Arms
    24. Strong Legs
    25. Triple Play
    26. Champion Cardio
    27. Target: Abs
    28. No Grind, No Glory
    29. Push-Up Intervals
    30. Level 1: 3-Day Challenge
    31. Level 1: 7-Day Challenge
  8. PART 4: LEVEL 2 ROUTINES
    1. No Excuses
    2. Leg Hell 2.0
    3. Firm and Burn
    4. Hi-Low
    5. Double Cross
    6. Jump for It
    7. Get Low
    8. Fit Frenzy
    9. Hard Core
    10. Booty Blast
    11. Metabolic Mayhem
    12. Sprint for HIIT
    13. Total Body Burn
    14. Plyo-Cardio
    15. Maximus
    16. HIIT-Man
    17. TTS
    18. Banish Fat
    19. Suck HIIT Up!
    20. Train Insane
    21. Ready to Sweat
    22. Superhero Circuit
    23. Tuck Jump Challenge
    24. Tough Love
    25. Push It
    26. Armored Abs
    27. Quad Killer
    28. Peel Out
    29. Make HIIT Burn
    30. Killing HIIT
    31. The Beast
    32. You Can Do HIIT!
    33. Level 2: 3-Day Challenge
    34. Level 2: 7-Day Challenge
    35. Level 2: 14-Day Challenge
    36. Level 2: 28-Day Challenge
  9. PART 5: LEVEL 3 ROUTINES
    1. Level Up
    2. High Five
    3. Hard Charger
    4. Full Throttle
    5. Power Hour 1
    6. Heavy HIIT-er
    7. Leg Hell 3.0
    8. Power Hour 2
    9. Conquer
    10. Posture Perfect
    11. Killer Cardio
    12. Challenge = Change
    13. Redline
    14. Define Yourself
    15. Be Agile
    16. Power Hour 3
    17. Drop Sets
    18. Sweat and Smile
    19. Power Hour 4
    20. Achiever
    21. Feel the Burn
    22. By Design
    23. Dedicated
    24. Power Hour 5
    25. Every Second Counts
    26. Under Construction
    27. Power Hour 6
    28. Work It
    29. Get Results
    30. One Step Closer
    31. Get Fit
    32. Sweat, Smile, Repeat
    33. Level 3: 3-Day Challenge
    34. Level 3: 7-Day Challenge
    35. Level 3: 14-Day Challenge
    36. Level 3: 28-Day Challenge
  10. PART 6: CARDIO EXERCISES
    1. Squat Thrust
    2. High Knees
    3. Mountain Climber
    4. Sprint
    5. Jumping Jack
    6. Burpee
    7. Tuck Jump
    8. Grasshopper
    9. Cross-Country Seal
    10. X-Jack
    11. Single Leg Burpee
    12. Tuck Jump Burpee
    13. Lizard Hop
    14. Star
    15. Plus Jump
  11. PART 7: UPPER-BODY EXERCISES
    1. Kneeling Push-Up
    2. Triceps Dip
    3. Shoulder Press Jack
    4. Side Press
    5. Inchworm
    6. Push-Up
    7. Military Push-Up
    8. Pike Push-Up
    9. Spiderman
    10. Side Plank Push-Up
    11. Plyo Push-Up
    12. Sphinx
    13. Reverse Push-Up
    14. Dragon Walk
    15. Plyo Trio
  12. PART 8: CORE EXERCISES
    1. Plank
    2. Bicycle Crunch
    3. Pike
    4. Side Plank
    5. Circles
    6. Diagonal Mountain Climber
    7. V-Up
    8. Double-Cross Reach
    9. Flutter-Up
    10. In-and-Out Abs
    11. Russian Twist
    12. V-Up Doubles
    13. Sprinter Sit-Up
    14. Up and Over
    15. 1-2 Push
  13. PART 9: LOWER-BODY EXERCISES
    1. Squat
    2. Reverse Lunge
    3. Lateral Lunge
    4. Pelvic Peel
    5. T-Stand
    6. Squat Jump
    7. Pedal
    8. Skater Jump
    9. T-Stand Kick
    10. Pigeon Peel
    11. Butterfly Peel
    12. Squat Pedal
    13. In and Outs
    14. Single Leg Peel
    15. Lateral Lift
    16. Log Hop T-Stand