FITNESS ASSESSMENT
Before you get into HIIT, you need to assess your current fitness level. This simple fitness assessment will let you know where to start and give you a baseline for measuring your progress.
The fitness assessment consists of four basic exercises: X-jacks, push-ups, squats, and sprinter sit-ups. Before you begin, review the instructions for each exercise. Then complete these steps:
1. Do each exercise for 30 seconds.
2. Rest for 30 seconds after each exercise.
3. Record the number of reps you were able to do of each exercise during the 30-second interval (for example, 20 squats).
4. Add up the total number of reps completed for all exercises to get your total score.
EXERCISE | REPS COMPLETED |
---|---|
X-Jack | |
Push-Up | |
Squat | |
Sprinter Sit-Up | |
TOTAL: |
IF YOUR SCORE IS… | |
---|---|
0-80 | Begin with the Level 1 routines. |
81-104 | Begin with the Level 2 routines. |
105+ | Begin with the Level 3 routines. |
Use this assessment as a tool to track your progress and to know when you’re ready to tackle the next level by reassessing every 14 days.
BODY FAT PERCENTAGE
HIIT is scientifically proven to burn body fat as well as generate lean muscle. Because muscle weighs more than fat, just tracking your weight may be a poor indication of your progress when undertaking HIIT. Calculating your body fat percentage can be a better way to measure results.
There are many different methods for measuring body fat, some more accurate than others. I advocate using a tape measure and the military method, which is the formula used by the U.S. Department of Defense for measuring body fat percentage.
caution
Although knowing your body fat percentage can help you determine realistic goals, keep in mind that it is just one of many ways to set goals and measure your fitness. Don’t become obsessed with body fat percentage or any other measurement.
GET YOUR MEASUREMENTS
Use a tape measure to record the circumference of your neck, waist, and hips. Measure in inches or centimeters.
Neck. Measure your neck circumference at a point just below the larynx (Adam’s apple) and perpendicular to the long axis of the neck. Round the measurement up to the nearest half inch (or half centimeter).
Waist. Measure your natural waist circumference, against the skin, at the narrowest point of the abdomen. This is usually about halfway between the navel and the lower end of the sternum (breast bone). Be sure the tape is level and parallel to the floor. Round the measurement down to the nearest half inch (or half centimeter).
Hip. Measure your hip circumference, passing the measuring tape over the fullest part of the glutes as viewed from the side. Make sure the tape is level and parallel to the floor. Round the hip measurement down to the nearest half inch (or half centimeter).
You will also need to know your height in inches or centimeters.
CALCULATE YOUR BODY FAT
To calculate your body fat percentage, plug your measurements into an online calculator: corepilatesandfitness.com/page18/index.html
You can also find your body fat percentage using the following formulas and a calculator with the LOG function.
For measurements in inches:
Body fat percentage = 163.205 × LOG(abdomen + hip - neck) - 97.684 × LOG(height) - 78.387
For measurements in centimeters:
Body fat percentage = 163.205 × LOG(abdomen + hip - neck) - 97.684 × LOG(height) - 104.912
Percent Body Fat Norms for Men and Women
From the American Council on Exercise.
3.143.9.115