UL

TIMATEHI
IT
DE&
GUI
WORKOUTS

W W W.
RUDYMAW ER.
COM
 DI
SCL
AIMER-
READF
IRST

Y
ous
houl
dcons
ulty
ourphy
sic
ianorot
herhe
alt
hcar
epr
ofe
ssi
onal
bef
ores
tar
ti
ngt
hisoranyot
her
f
it
nes
spr
ogr
amt
ode
ter
minei
fi
ti
sri
ghtf
ory
ourne
eds
.Thi
sispa
rti
cul
arl
ytr
uei
fyou(
ory
ourf
ami
l
y)
ha
veahi
st
oryof
hig
hbl
oodpr
ess
ureorhe
artdi
sea
se,
ori
fyouha
vee
vere
xpe
rie
nce
dche
stpa
inwhe
n
e
xer
cis
ingorhav
eex
per
ienc
edc
hes
tpai
nint
hepas
tmont
hwhe
nnote
ngag
edi
nphy
sic
alac
tiv
ity
,
s
mok
e,ha
vehi
ghc
hol
est
erol
,ar
eobe
se,
orha
veaboneorj
ointpr
obl
emt
hatc
oul
dbema
dewor
se
byac
hang
einphy
sic
ala
cti
vi
ty
.

Donots
tar
tthi
sfi
tnes
spr
ogr
am i
fyourphy
sic
ianorhe
alt
hcar
epr
ovi
deradv
isesag
ains
tit
.If
you
e
xpe
rie
ncef
ai
ntne
ss,
diz
zine
ss,
pai
nors
hor
tne
ssof
bre
atha
tanyt
imewhi
l
eex
erc
isi
ngy
ous
houl
d
s
topi
mme
dia
tel
y.

Thi
ssi
tea
nda
llr
el
at
eddoc
ume
nts
,gui
desa
ndma
nua
lsoffe
rshe
alt
h,f
i
tne
ssa
ndnut
ri
ti
ona
linf
orma
ti
on
a
ndi
sde
sig
nedf
ore
duc
ati
ona
lpur
pos
esonl
y.Y
ous
houl
dnotr
elyont
hisi
nfor
mat
iona
sas
ubs
ti
tut
e
f
or,
nordoe
sitr
epl
ace
,pr
ofe
ssi
ona
lme
dic
ala
dvi
ce,
dia
gnos
is,
ort
rea
tme
nt.

I
fyouha
vea
nyc
onc
ernsorque
sti
onsa
bouty
ourhe
alt
h,y
ous
houl
dal
way
scons
ultwi
thaphy
sic
ian
orot
herhe
alt
h-c
arepr
ofe
ssi
ona
l.Donotdi
sr
ega
rd,
avoi
dorde
layobt
aini
ngme
dic
alorhe
alt
hre
lat
ed
a
dvi
cef
romy
our
hea
lth-
car
epr
ofe
ssi
ona
lbe
caus
eof
some
thi
ngy
ouma
yha
ver
eadont
hiss
it
e.Theus
e
of
anyi
nfor
mat
ionpr
ovi
dedont
hiss
it
eiss
ole
lya
tyourownr
is
k.
 I
NTRODUCT
ION

HI
I
TorHi
ghI
nte
nsi
tyI
nte
rva
lTr
aini
ngha
sta
kent
hehe
alt
h,s
por
tandf
i
tne
sswor
ldbys
tor
m.

F
ormos
tpe
opl
e,t
imei
sthemos
tpr
eci
ousc
urr
enc
y,i
fthi
ssoundsl
i
key
ou,
HII
Tisy
ourne
wbe
stf
ri
end.

Whenyouadduptheti
mewes penda
twork,a
tte
ndingsoci
ala
cti
vi
ti
es,
tak
ingc
areof
fami
l
yandf
ri
ends
,
sl
eepi
ng,
etc.
the
reisnotmuc
ht i
meleforphysi
cal
a c
ti
vit
yort
hegym.

F
orthet
imeconst
rai
nedindiv
idual
,dowere
all
yne
edtodo5hour
sofex
erc
iseperwe
ek?Evenforthos
e
t
hatmakeex
erci
seapri
orit
y,coul
dwesimpl
yaddi
n30minut
esof
exe
rci
setotak
eourphys
iquea ndfa
t
l
osst
othenex
tleve
l?

Thea
nswe
risy
esa
ndi
tl
ie
sint
hef
ormof
Hig
hInt
ens
it
yInt
erv
alT
rai
ni
ng(
HII
T).

I
fyou’
ves
eens
omeof
thedr
ast
icf
atl
ossr
esul
tsobt
ai
nedi
nthe
9
0Da
yBi
ki
niT
rans
for
mat
ionPr
ogr
amt
heny
ouwi
l
lsoonr
eal
i
ze
howa
ndwhymya
dva
nce
dHI
I
Tpr
otoc
olspl
ayar
olei
nthi
s.

HI
ITcant
akemanyf
orms,al
thoug
hthebas
icpre
mis
eist
haty
ou
pe
rfor
msomesor
tof
cardi
owithmaxi
male
xert
i
onsuc
hasaspr
i
nt.

Thi
sshortbutv
eryi
ntens
eint
erv
ali
sthe
nfoll
owedbyalonger
l
ow-i
ntensit
yre
stpe
riodbutc
onti
nui
ngint
othenex
tint
erva
l.

Her
eisanex
ampleHI
ITse
ssi
on:
10x3
0secondHi
ll
Spri
nt
sfoll
owed
by9
0s e
con
dsfl
atwal
k(mor
ework
out
sto
wa r
dst
heendoft
hisgui
de)
.

I
fyoudon’
tcurrentl
yuseHIITonaregularbasi
sitiswit
hout
doubtt
hequic
k estandmos tt
imeeffecti
ves t
rat
e gyyoucan
uset
oacce
ler
ateyourfatl
ossandphys
ique.
9MAJORBENEF
ITSOFHI
I
T
He
reare9re
asonsyoushoul
dbepe
rfor
mingHI
IT(
ors
ki
pth
iss
ect
i
ona
nd
mov
etoth
e5bestwo
rkou
tsatt
hee
nd)
!…

Reas
on#1:Enhanc
edGl
ycogenSt
orage
Whenitcomestoperf
orminghighint
ensi
tyact
iv
it
ies
,carbsar
eourma infue
lsour
ce,s
tor
edinthemuscle
asgl
ycog
e n.
Thus,t
odomor ehighint
ensi
tywor
kinourma i
ngyms es
sionorspor
tweneedalar
gerre
serv
e
ofmuscl
eg l
ycoge
nstor
es.Justli
kehavi
ngabiggerg
astankinyourcar,
yourbodyca
nincr
easethesi
zeof
i
tsf
uelre
s er
vesbyusi
ngspeci
ficstr
ate
gie
ssuchasHIIT
.

Thi
swil
lal
lowyoutot
rai
nharder
,f
orlonger
,wi
thoutt
heonsetoff
ati
gueorre
ducedperformancetha
tyou
maynormalex
peri
encenea
rtheendof y
ourgymsess
ion.
Inaddit
ion,i
t’
sgoi
ngtoall
owf oragrea
ter
car
bohydr
atet
oler
anc
e ,
meaningyoucaneatmorecar
bsandstor
ethemforfue
l,r
atherthanfa
t.

I
nthisst
udy
,subjec
tsperf
orme dr
epeat
ed30
-se
condsofa
ll
-outcyc
li
ngeffort
swith4minute
sofre
cove
ry
bet
we e
ntes
ts.Thesubj
ect
sc ompl
ete
d4–7roundsofs
pri
ntspers
essi
on,
foratot
alof
3s e
ssi
onsperwe
ek
ov
era2we eks(Bur
gomasteretal
.
,2006
).

Whatwes e
ea boveist
hatf
oll
owingthe2we ekHI
ITprot
ocolmusclegl
ycoge
ns t
oresa
reawhopping50%
hi
ghert
hroughouttheday,
bothduri
ngrestandex
erci
se!Asment
ioned,t
hisconf
ersmanybe
nefi
tsfory
our
per
for
ma ncei
nt hegym,di
eti
ngfle
xibi
li
tyandcar
bohydrat
etol
erance
.
 9MAJORBENEF
ITSOFHI
I
T

Reas
on#2:I
mpr
ovedVo2Max(
Aer
obi
cFi
tne
ss)
I
nresea
rchterms,yourVo2maxisanume ri
cal
cal
cul
ati
onorte
stofyourbody’
sabi
li
tyt
oconsumeoxy
gen
dur
ingexer
cis
e.AhigherVO2ma xi
sag oodthi
ngbec
ausei
tme anst
hatyourbodycant
akeinmoreox
yge
n
anddel
ive
rittoyourmus c
les
,enabl
ingyoutoper
for
mlongerandfa
sterf
oragive
neffort
.

Multi
plest
udieshav
eshownthatHI
ITincr
eas
e sVo2max,eve
ni ntr
aine
da t
hle
tes
.Infact
,HI
ITisnow
r
e g
ardeda soneoft
hebestwayst
oincre
aseyourover
all
fi
tnessandhealt
h(Pat
one ta
l.
,201
4 ;
Ny bo
etal
.,201
2; Rak
obowchuketa
l.
,2008)
.

I
nthi
sst
udy,
par
ti
ci
pant
sper
for
med30secondall
outspri
ntsont
heWing
ateBike,
wi t
hawhol
e4 .
5mi
nut
es
r
esti
nbet
ween(
ify
ou’
veev
erdonet
hispr
otocol
,youwil
lknowwhyt
herestpe
riodissol
ong!
).

Theyperfor
me dthre
esessi
onsperweekf
or4-7i
nter
vals
.Thei
nter
val
trai
ni
nggr
oupwa sc
ompa r
edtoa
endura
nc etr
aini
nggroupwhoc y
cle
dfor40-
60minutest
hreet
imesperweek
.Ti
mewi s
e,t
heHII
Tg r
oup
do2–3 .5minutesofact
ualex
erc
ise
,compare
dto40–6 0minut
esint
henormalendur
anc
egroup.
Here’
stheresult
s…

Des
pitepe
rformingonl
y5–9%of
thee
xer
ci
set
ime
,theHI
Tgr
oups
awg
rea
teri
ncr
eas
esi
nVo2ma
x
(
Burgomast
e retal
.,
200
8).

Eveni
f y
ouar
en’
tane nduranc
ea t
hle
te,
youcoul
dba s
ical
l
yobtai
nsi
mil
ar
heal
thandf
it
nessbenefi
tswit
houthour
sofcar
dio.
Infac
t,l
esst
han10–12mi
nut
espe
rwe
ekt
ore
ap
thesamebe
nefi
tsasawhoppi ng2–3hour
sofnormalexer
ci
se!
 9MAJORBENEF
ITSOFHI
I
T

Reas
on#3:Gr
eat
erF
atBur
ning
Longago,peopl
est
ri
vedtobeinthe“fa
t-bur
ningz
one”wi
ths
tea
dy-
st
atecar
dio.
Theg
oal
oft
hats
ess
ion
wasnottorunorex
erc
isef
orlong
e rorf
aster
,butt
otr
yandbur
nmoref
a t
.

Whil
ethisi
ss omewhatofamyth,whati
fItol
dyouthatwec anincre
as eyourfatburni
ngeffort
stoamuc h
gr
eate
re xt
ent,i
nonly10%oftheti
me !F
or2we ek
sa ndatotalof7sessions,part
ic
ipant
sperf
ormedten
i
nter
valsonabi ke.
Ae rt
hetwowe eks
,theHII
Tgroup’swholebodyfatox i
dati
onr at
esi
ncrea
sedbya
whopping36%( Tal
ani
anetal
.,20
0 7
).I
notherwor
ds ,t
heHIITtaughttheirbodytoburnmorefatdur
ing
ex
erci
seforthelongte
rm.

Thi
sisnotanuncommonfindi
ngininte
rvalr
esear
ch,
wit
hHIITc
onsi
st
ent
lybe
ings
hownt
oincre
a s
efat
bur
ning(Per
ryetal
.,
2008;
Alkaht
anietal
.,
2013)
.Theabi
l
ityt
ousea
ndburnmoref
ati
nex
erc
iseisgoi
ng
toa
cceler
ateyourf
atl
ossi
ne v
e r
yfut
uregyms e
ssi
on!

I
t’
snowonderwhype
opl
earege
tti
ngs
oleandur
ingt
he90DayBi
ki
nipl
an,
wel
l
,the
yar
eli
kel
ybur
ning
waymor
efattha
nyouar
e,e
venwhendoi
ngthes
a mewor
kout
s!
 9MAJORBENEF
ITSOFHI
I
T

Reas
on#4:I
mpr
ovedBodyCompos
iti
on
Weall
wanttodropf
atwhi
l
eretai
ni
ngmuscl
e.Whet
hery
ouarel
ook
ingt
oaddl
arg
eamount
sof
mas
sor
j
ustt
oneandfi
rmupwhil
edroppi
ngbodyf
at,
HII
Tcanhel
p!

I
nte
res
ti
ngl
y,mult
ipl
estudi
eshaveshowntha
tHII
Tisoneoft
hefewmethodsint
heworl
dtohelpyour
educ
e
f
atmasswhi
leincr
easi
ngleanma s
s,tes
tedi
nbothnormalwei
ghtandoverwei
ghti
ndi
vidua
ls(T
rappeta
l.
2
008;Tr
emblayetal
.1994;
He y
da r
ietal
.201
2;Si
ji
eetal.
2012)
.

f
or5
-20minute
sover15wee
kslostmor
eabdominal
andtot
albodyfa
ttha
ntheg
roupswhodi
dei
the
rno
e
xer
cis
eordid200
%t heamountofnor
malcar
dioe
xerc
ise(
Tra
ppe ta
l.
,20
08)
.

Reas
on#5:I
mpr
ovedCapac
ityf
orEx
erc
ise
F
ora
nyonepl
ayi
ngs
por
tordoi
ngmor
emetabol
ict
ypewei
ghtt
rai
ni
ngt
henthe
ymus ti
mprov
ethe
ira
erobi
c
c
apa
cit
y,mea
ningt
heamountof
wor
kthe
yc anhandl
ebef
oref
ati
gue
,ataseti
nte
nsit
y.

Byincr
easi
ngoura e
robi
cca paci
tywecangolongerandhar
der
,burni
ngmoreca
lori
esi
nthet
imewehave.
Or,i
fwea r
ec ompeti
ti
ve,
itcanhe l
pustowinar aceors
etaper
sonalr
ecor
d.Ev
enifyouar
en’
tanat
hle
te
orplaysport
,byincr
easi
ngy ouraer
obicc
a pacit
ywec a
nperf
ormmor eMet
aboli
cResi
st
anceWor
kouts
,
whicharethesuper
iormethodof t
rai
ni
ngforfatl
oss!
 9MAJORBENEF
ITSOFHI
I
T

I
nte
rest
ing
ly,usi
ngHII
Thasbeenshowntoincr
easet
het
imetoexhaus
tionwi
thexer
cis
e,meani
ngt
hat
y
ouc a
npe r
formthesameamountofwor
kforalonge
ramountof
time,awinwi
nforfa
tlos
sandmuscl
e
g
rowth(Gi
stetal
.,2
014;Gi
bal
a&McGee,2
0 0
9 )
.

I
nthi
sstudy
,subj
ect
sdoubl
edthel
engt
hofti
met
hei
rper
formancecoul
dbemaint
ai
nedat
afi
xedint
ensi
ty
,
i
ncr
eas
ingfr
oma ppr
oxi
mate
ly2
6to51minut
esae
ronl
y6HITse
s s
ionsov
er2we
eks(
Burg
omast
eret
a l
.
,20
05)
.

Reas
on#6:I
mpr
ovedI
nsul
inSens
iti
vit
y
Thepreval
enceof type2diabetes(T2
D) i
sma j
orworldwideconce
rnandi sr
api
dlybecomingane pidemic
(L
am&L ar
oth,20 1
2).Onema jorri
skfact
orfordevel
opingdi
abetesi
sreducedi
nsuli
ns e
nsit
iv
it
y( Forbes&
Cooper,2013).Inshort,i
nsulinsensi
tiv
itydescr
ibestheabil
it
yofthehor moneinsuli
ntoc ontrolthe
car
bohydrat
esyoue atandourbody’
sbloodsugarl
evel
s.Whent
hiscr
uci
alproce
ssi
sdis
rupte
dordysfuncti
onal
,
ser
ioushealt
hc onditi
onsande vendeathcanoccur.

F
orthenor
malhe
alt
hyper
son,
impr
ove
dins
uli
nse
nsi
ti
vi
tyc
anhe
lpy
ous
hut
tl
eca
rbohy
dra
tesi
ntomus
cle
c
ell
sandnotf
ats
tor
es.

Cur
rentre
commendat
ionsf
ori
mpr
ovi
ngbl
oodsug
arandc
arbohy
dra
tecont
rol
inv
olv
epe
rfor
mingmode
rat
e
i
nte
ns i
tyaer
obi
candresi
st
anc
eex
erci
sef
ors
ever
alhour
sperweek(1
2,13
).
 9MAJORBENEF
ITSOFHI
I
T

Howe
ver
,us
ingHII
Texe
rci
seha
snowbe e
nshowntoimpr
ovei
nsul
insens
it
ivi
tyi
nas
imi
l
arma
nne
r,wi
th
amuchs
hor
tert
imecommitment(
Ric
har
dseta
l.
,20
10;Gi
bal
a&L i
tt
le,
2010)
.

I
nonestudy
,subje
c t
sperf
ormedonly2–3minut
esofact
ualspr
inti
ngdur
ing6sess
ions.
Insul
i
nsens
it
iv
it
y,
a
sme a
suredbytheCe der
holmindex,
wa si
mprove
dby2 3%,withsi
gni
fi
cantr
educti
onsinot
hermar
kers
s
uchasplas
mai nsul
in,g
lucos
e,andNEFA(Babr
ajeta
l.
,2009
).

Reas
on#7:Appe
tit
eSuppr
ess
ion
Anot
herbene
fi
tofHI
I
Tinyour
physi
quec
oul
dli
eini
tsa
bil
i
tyt
ore
duc
ehung
era
nda
ppe
ti
te
,twok
eyf
act
ors
i
nlong-
ter
mwe i
ghtl
osss
ucces
s.

Curr
entr
esearchsugge s
tsthatasing
leexe
rcis
es ess
ionli
kel
yaffect
syourappet
it
ere
gula
tinghormonesby
decr
easi
ngthehung erhor mone‘ghr
eli
n’andincr
e a
s i
ngpepti
deYY(
PYY),
gluc
agon-
li
kepeptide
-1(
GL P-
1),
andpancr
eaticpoly
pe ptide(PP).
Theseareallkeyhungerhormones
,whichpla
yarol
einc ont
rol
li
ngthe
bra
in’
shungerandfullnesssi
g na
ls(Hazel
letal.
,2016;Met
cal
feetal
.
,2015)
 9MAJORBENEF
ITSOFHI
I
T

Asthes
ehormonesa
realt
ere
dinaposi
ti
vemanner,
HII
Tma
ysuppr
esshung
era
ndr
educ
ese
ner
gyi
nta
ke
(Al
kaht
ani
etal
.,2
014,Cr
is
petal
.,
2012
,Simetal
.,
2014)
.

Remember
,ea
tingl
esstot
alf
oodorca
lor
iespe
rdayist
henumber1fac
tori
nfatl
oss,
soagainthi
sres
ear
ch
i
ntoHI
ITdemonstr
ate
sjusta
nothe
rwayinwhichi
tcanenha
nceyourphys
iqueandfatl
osseffort
s!

Reas
on#8:HI
ITi
sMor
eFunThanCar
dio
Despi
teknowingallt
heheal
thbenef
i
tsf
rome x
erci
se,
only10–20%ofusac
tuall
ye ng
a gei
nregul
arexe
rci
se.
Therema i
ni
ng8 0-
9 0%wil
lst
ate“l
ackoft
ime”and“lackofe
njoyment
”astwoc ontri
buti
ngfac
tor
sasto
whythe ydon’thi
tthegym.Asyouhavesee
ns ofar
,ti
meisreal
l
ynotanis
suewhe ni tc
ome st
oHIIT
,only
re
quir
ing10–3 0minute
sperweek(
Lesl
iee
tal.
,199
9;Stut
ts
,200
2;Tr
ost
,Owen,Bauma n,Sal
l
is,
&Brown,20
02).

Whil
eIa dmit,
sloggi
ngawa yonasingl
ec ar
dioma chi
nef
or3
0–6
0mi
nut
es,
3ti
mesawe
eki
spr
ett
ybr
ain
numbi ng,itdoes n’thavet obet hisway .
Whena sses
sedinresear
ch,HII
Thasbe enshown
i
nmul t
iplest
udiestobemor eenj
oyablethan
st
ead
y-s
tatec
ardi
o(Ba
rt
let
tet
al.
,2
011;
Smit
h-Ryan
,201
5).

F
orexample,arecentst
udyfoundthatpeople
t
endedtoenjoyshort
er,
high-
int
ensi
tyboutsof
e
xerci
semorethanlonger,
ste
ady-s
tat
eacti
v i
ty
(
Bart
let
tetal
.
, 2
011).
 9MAJORBENEF
ITSOFHI
I
T

Asares
ult
,i
fpeopl
ee nj
oytheacti
vi
ty
, t
heyaremorel
ike
lyt
oa dher
etoacons
ist
entreg
imeandobtai
nthe
benef
it
sofex
erci
se.
Asi’ll
alwaysempha si
ze,y
oumustbuil
das us
tai
nabl
eande nj
oyabl
epla
n.Formost,
HII
Tcanbemoreenjoyabl
ea ndel
iminateanyti
meconst
rai
nts!

Reas
on#9:Y
ouBoos
tyourMe
tabol
is
m &Ge
tThe‘
A er
bur
n’
Bynow,youcanseet hebenef
itofinc
ludi
nginte
rval
tra
ini
ng,pe
rfor
me donanyfor
mofcar
diomachi
ne
suc
hasbikeorrunningspri
nts
. Butwhataboutl
iingwe i
ght
susi
nga nint
erv
als
tyl
eof
tra
ini
ng,s
uchas
myMe t
aboli
cRes i
stanceTrai
ning?

YourRest
ingEnergyEx pendit
ure(REE)i
sthel
arg
estcomponentof
thedail
ycal
ori
eorenergybudget
.
Theref
ore
,anyincre
as einREEinre
s pons
etoex
erc
isec
ouldpl
ayalar
gerol
einwei
ghtl
oss
,all
owingyou
toeatmorewhileburningfa
t.

Thi
siswhyma nypeopl
ejoi
ni
ngthe90DayBi
kiniTr
ansf
ormationpl
ans
wit
cht
oadi
ete
ati
ng3
00–5
00
MOREcalor
ieswhil
eburni
ngMOREfat(
Tak
ealookHEREforde
tail
s)
.

Resi
sta
ncetr
ainingel
ic
it
sadiffer
enteffec
tonthebodyandyourme
tabol
i
smwhe
ncompar
edt
oendur
ance
tr
aini
ng.Overthelongter
mt hi
sispar
tl
ycausedbyincr
easi
ngmuscl
emas
sbuti
tal
soi
ncr
eas
esexc
ess
post-
exer
ci
seox yge
nconsumpti
on

(
EPOC)i
mme di
ate
lyaert
hetr
aini
ngsess
ion.
EPOCde s
cri
best
heamountofca
lor
iesy
oubur
nae
rthe
s
essi
on,
knownasthe‘
Aerbur
n’effec
t(Paol
ieta
l.
,20
10;Schue
nkeeta
l.
,200
2).

Oneuni quest
udycomparedahigh-i
ntens
ityi
nte
rvalr
esis
tancetr
ainingme t
hodvers
ustr
adi
ti
onalr
esi
stance
tr
aining.TheHII
T(ter
me dHIRTinthisstudy)t
echni
quec ons i
st
e dof:6repet
it
ions,
20secondsres
t,2 /
3
r
epe ti
ti
ons,20sec
ondsrest
,2/3repet
it
ions,s
ortofl
ikeami nidr
oporg iantse
t.Ae rt
heyc
ompl et
edaf ul
l
settheyhad1 5
0secondsres
ta ndusedthreeexer
cis
e sf
orat ot
alof 7set
s.
 9MAJORBENEF
ITSOFHI
I
T

Theothe
rtra
dit
ional
tra
ini
nggr
oupconsi
st
edofei
ghte
xer
cis
esof4set
sof
8–12r
epeti
ti
onswit
hone/
two
minut
esre
stwit
hatot
alamount
of3
2sets
.Soag
ain,
wearec
ompari
ngonl
y7set
sag
ains
tawhoppi
ng32s
ets
!

Asshowna bove
,theHIRTgroupburnedsi
gnif
i
cantlymorec a
lor
iesthroughouttheda yae rt
heworkout
andalsoi
nc r
eas
edthepe r
centa
geof f
att
hatburned,asseenint
heg raphont heri
g ht(Paol
ietal
.
,2012)
.
Thi
sfurt
herdemonstr
ateshowmyMe t
abol
icResi
st
anceT r
aini
ngcant urbocharg
ey ourfatl
oss
,inc
rea
sing
bot
ht heamountoffa
tburne di
ntheworkoutandthea mountoff
a tburnedae rthewor kout
!
 UL
TIMATEHI
IT
WORKOUTS
Nowwehavedi scus
sedthemainbenefi
ts,her
earethe5bestworkouts
Irecommend.Nothi
ngtocomplex,wit
hthebigfoc
usoni nt
ensi
ty.Make
sureyouar
eperformingever
ysingl
espri
ntat150% i
ntensi
ty!

1PROWLERSPRI
NTS
5x50Y
ardSpri
nts
12
0secondr
est
.

Load4–8,
45l
b/20k
gplatesonaprowl
era
ndperf
orm5x50yardspr
ints
.Formostgyms
,thi
sisnormal
l
y
downandbac
k,s
os pr
intdown,f
li
pitr
oundandspri
nts
trai
ghtbac
k .
Nopr owl
er?Che
cktheDe admi
ll
Spr
int
sbel
ow.
2SPI
N/GY
M BI
KESPRI
NTS
7x20Sec
ondSpri
nts
90s
econdre
st.

Thesearethemostf
amousHI I
Tspri
ntsknownast he“Wingat
e”,a
dapte
dtoyourgeneral
gymbike.
Sett
he
bikeonalowl e
vel
,st
artt
ope dal
asfastaspos
sibl
et henimmediate
lycr
ankt
heresis
tanceuptohi
gh.Y
ou
shouldlas
taround20seconds(
30secondsma x)befor
ey ouaredowntoaverys
lows pi
n,atwhi
chpoint
youstop.

I
fyourbik
et r
acksRPM(r
epsorr
evol
uti
onspermi
nut
e),
yous
houl
dbeai
mtohi
tle
ast1
50RPMbef
ore
dr
oppingtheres
ist
anc
e.
 3HI
LLSPRI
NTS
5x20–30Se
condSpr
int
Re
sta
syo
uwal
kbac
kdownt
heh
il
l
(
ar
oun
d90s
eco
nds
).

Per
fectf
orwhenyoucan’
t makeitdowntotheg y
m,hitt
heoutdoorsandfi
ndastee
phi l
l.
Ae ryou’
vewar
me d
up,per
for
ma2 0–30secondflat
-outspr
int
a ndsl
owlywalkbackdown.Take1
0-20secondsatt
hebott
oma nd
re
pe a
tfor5t
ota
lset
s.Thiscoul
da l
sobepe r
formedonatreadmil
lset
a t
thest
eepesti
ncli
ne,
jus
t beca
ref
ult
o
notfal
loff!
 4DEADMI
LLSPRI
NTS
1
0x20Sec
ondSpr
ints
4
0Se
condsCompl
eteRes
t.
(
ar
oun
d90s
eco
nds
).

Thi
sissi
mil
artoaHil
l Spri
nt orPr
owlerbut per
for
me donas t
ati
ctr
eadmi l
l
.Ae rwa r
mi ngupwi thsomefast
wal
kingandma ybe1–2mi nutesofaslowe rr
un,st
opthetreadmil
lcomplet
ely.SimilartoaProwler,l
ean
i
ntothehandlesonthet r
eadmi l
landstarttodri
veonthetreadmil
lbeltmovi
ngi taroundma nuall
y.Aer
ar
ound5s e
condsyous houldbepowe r
ingthetrea
dmill
ma nual
lyataf
a s
tpace,
cont i
nuet ospr
intforar
ound
15–25secondsunti
le xhausti
on.Sl
owlybr i
ngthetr
eadmillt
oas t
op(around5se conds )andrest.
 TTLEROPESLAMS 5
BA
8X20Se
condSlams
4
0Se
condsComple
teRest
.

J
ustl
i
keme
dic
ineba
lls
lams
,hol
dther
ope
s
epa
rat
elywi
thbot
hha
ndsa
nds
lamdown
i
ntot
hef
l
oora
ndt
hendr
iv
est
rai
ghtba
ckup
i
nt
oth
eai
r
.Th
iss
hou
ldbeav
eryf
ast
mov
eme
nt
wi
tha
round4
0sl
amsi
nthe2
0se
condi
nte
rva
l.
Ke
epk
nee
sandhi
psbe
nts
li
ght
lya
syou
pe
rfor
mthi
s,t
owa
rdst
hel
astf
ewi
nte
rva
ls
y
ours
pee
dandpowe
rjus
tber
educ
ed.

BONUS:
30/
30ROWER
10x30s econdsRowingSprint
s,
30secondsoff( ora
cti
ver
ecover
y,
e.g
.veryli
tt
le)f
or10–20minute
s.

BONUS:
CENTURYROWI
NG
Row100meter
s,andr
estfort
wice
asl
ongasi
ttookyoutocomplete
,
t
hengoag
a i
n.Repe
atfor10s
ets
.

BONUS:
ROWI
NG20–20
Quit
esimply
,perf
orm20s
econds
f
la
tout
,res
tfor2
0s e
condsa
ndrepeat
.

20t
imes:
)
GETTHEMOSTADV
ANCED
WORKOUT&DI
ETPLANS
Advanced Car
b Cycl
ing Refeeds Metabol
ic Resi
stanceTr
aini
ng
HII
TProtocols Sci
ent
ifi
cSupplementsProt
ocolsand more.
..

90DAYBIKI
NI
TRANSFORMATI
ONPROGRAM

& GETMOREI
NFO
 UL
TIMA
TEHI
IT

F
AQ
Q I
don’
thav
eac
ces
stoanygy
m equi
pmentc
anI
sti
lldoi
t?
A Y
esyouca
n,butyouma ybeslight
lyl
i
mi t
edasit
sve
ryhar
dtor
ecre
atet
herequi
redi
ntensi
ty
.
I
rec
omme ndHil
lspr
intupas harphi
ll
ifyouc
anrunpai
nfr
ee.
Youcanal
sodocarpushes(
yes,
y
oupushthec
ar!
) i
napa r
kinglot.

Q HowmanyHI
ITi
nter
val
scanI
do?
A Theav
erag
etendst
obe5- 1
0 .
Ifyouar
epe r
for
mingthematther
ightint
ensi
ty,y
ous
houldn’
t
beabl
etomanagemanymore.Ifyoua
redoingHII
Tasit
’
sowns e
ssion,youcoul
dmaybepush
i
tupto10-15i
nter
val
sif
theyareshor
t(i
.
e.les
sthan30sec
onds)
.

Q Howl
ongs
houl
deac
hint
erv
all
ast
?
A Fort
hemos tpart,
its
houl
drangefr
om1 5-4 5seconds.Anylongerthan45secondsandit
meansyouri
ntensi
tyi
stol
ow.If
youareper
formingHIITcor
rec
tly,y
ous houl
dn’
tbeabletol
ast
l
ongert
ha n30-45sec
onds.I
havetest
edHIITinmyl abwit
he li
teathl
e t
esandbodybui
lder
s,
al
lofwhichst
rugglet
olas
t30seconds.

Q Howmanyt
imesc
anI
per
for
m HI
ITperweek?
A Asalways,itdepe nds .
Whe ns t
art
ingout,y
ouma yonl
ydo2- 3shorts
essi
onsperweek.
Howe v
e r
,mor ea dva ncedathlet
esorbodybui
lder
sma yincl
udes omeformofHII
T5-6ti
mes
perwee k
. Don’tbef ooled,even5x3 0se
condHII
Tinter
valsisex
tremel
yde mandi
ngonthe
body.Justmus ta l
lowf orr
ec over
ingandIdonotrec
omme ndabe gi
nnergoe
ss t
rai
ghti
nto
dai
lyHIIT
, especi
a ll
yi f
theyaredoingotherex
erc
iseaswe l
l.
Q I
sn’
tHI
ITonl
yforadv
anc
edat
hle
tes
?
A Whil
eitiscer
tai
nl ybene f
ic
ialf
ora dvancedathlet
es,i
tcanbeus edbyanyone.I
nresear
ch,HII
T
i
sactuall
ybeingus edmor eforave r
agepeoplewhodon' tex
erci
seorev
eniname dical
sett
ing,
t
otreatobesi
ty,diabetesandevenhe a r
tdi
sease.Alt
houghitsoundscr
azy,t
heyhaveevenused
HI
ITinrecoveri
nghe ar
tpati
ents(notthatIrecomme ndthis)
.Thebenef
it
sof HI
I
Tisperfec
tfor
ev
eryone ,
fr
omt het otalbegi
nnert otheeli
teathl
e t
e.If
youha v
eame dic
a l
condit
ionordonot
ex
ercis
eonar eg ularbasi
s,al
wa y
ss eekme dicalapprovalf
i
rst
.

Q HowdoI
knowI
’
mpe
rfor
mingt
hei
nte
rva
lsa
tahi
ghi
nte
nsi
ty
?
A T
rustme ,
y ou’
l
lknow.Itshoul
dbetheharde
st15-
45secondsofyourl
i
fe-se
riousl
y.Aer
t
est
ingthi
sonma nyel
iteathl
ete
sandprobody
buil
der
s,manyofthema r
eont hef
loorf
or
s
everal
mi nute
suna bl
etomov e,aeronl
y1x30sec
ondinte
rval
!

Q Ca
nIpe
rfor
mal
lmyHI
I
Tasr
unni
ngs
pri
nts
?
A I
fyouareanathl
etethatr
unsall
thet
ime,
yes
.If
youa redoi
ngthisf
orphy
sique
,we i
ghtl
oss
orgener
alfi
tnes
st henIdon’
to enrec
ommendr unni
ng.Ihavenoiss
uewi t
hrunning,
however
,mostpeoplewhodonotrunonare
gularbasi
smayg eti
nj
uredwhentheyperf
orm
runni
ngspri
ntsatthi
sint
ensi
ty
.

Q Shoul
dIdoHI
ITasi
t’
sowns
ess
ion,
oraspar
tofmyr
egul
arr
out
ine
?

A Ioe nr
ec omme ndi
tasana dd-
ontoyournormal gy
ms essi
on.Youcanqui
ckl
ya dd5int
erv
als
tot
heendof eachses
siontorea
ll
ytur
boc hargeyourre
sult
s.I
fyouareshor
tofti
meoneda y,
HII
Tisal
sog r
eatasaquick15minut
ework outi
fyoucan’tf
i
tinyournormalgy
ms e
ssi
on,or
onvaca
tionetc.

Q Ca
nIpa
irHI
I
Twi
thnor
mal
car
dio
?
A A:Yesforsur
e,thi
scanworkv e
rywell
.Todothi
s,makesureyouperf
ormyourint
erval
sFI
RST
(t
hisisimport
ant)andthenpe rf
ormyourst
eadyst
ateca
rdioae r.
Thisway,y
ouwi l
lmobi
li
ze
st
oredf at(
fat
tyaci
ds)int
ot hebloodstr
eam wi
ththeHIITandthenburnthem offasener
gy
wit
ht helowerint
ensi
tycardio.#s
cie
nce
 REFERENCES

Pat
on,C.
,Cl
ark
, B.
,Cos
ta,
V .
,O’
Bri
en,
B.,&Gugli
el
mo,L.(
201
4).Effect
sofas
evendayperi
odofhi
gh-i
nte
nsi
ty
tr
aini
ngonper
formanc
ea ndphys
iol
ogyofcompet
it
iv
ecycl
is
ts.Jour
nal
ofSci
enceandCycl
i
ng,3(
2),
40.

Burgoma s
ter,
K.A.
, Howart
h,K.R.
,Phil
lips
,S.M.,Ra
k obowchuk
,M.,MacDona
ld,
M.J.
,McGee,
S.L.
,&Gibal
a,
M.J.(2
0 0
8).Si
milarme t
abol
icadapt
a t
ionsduringex
e r
cis
eae rl
owv ol
umespri
nti
nte
rval
andtr
adit
iona
l
endurancetr
aini
ngi nhumans.
TheJ ournalofphys
iology,
586(
1),
151-1
60.

Burg
oma st
er,
K. A.
,Heig
enhauser
,G.J.
,&Giba
la,M.
J.(
200
6).Effectofs
hort
-t
ermspri
nti
nte
rval
tra
ini
ngon
humanskelet
almus c
lecar
bohydrat
eme t
abol
ismduri
ngexe
rcis
ea ndti
me-t
ri
alpe
rfor
mance.
Journa
lof
appl
iedphysi
ology,1
00(6)
,204
1-2047.

T
rapp,E.
G.,Chi
shol
m, D.
J.,
Freund,J.
,&Boutc
her
,S.H.
(20
08)
.Theeffe
ctsofhi
gh-
int
ensi
tyi
ntermi
tt
ent
e
xerci
set
rai
ningonfatl
ossandfast
ingi
nsul
inl
eve
lsofy
oungwomen.I
nter
nati
ona
l j
our
nalofobes
it
y,
3
2(4)
,684-
691.

Heydar
i,
M.,F
reund,
J.,
&Boutcher
,S.
H.(2012
).Theeffe
ctofhi
gh-
int
ens
it
yint
ermi
tt
ente
xer
ci
seonbody
composi
ti
onofover
weighty
oungmales
.Jour
nalofobe
sit
y,20
12.

Sij
i
e,T.
,Ha
inai
,Y.
,Fe
ngyi
ng,Y
.,&Ji
anx
iong
,W. (
201
2).
Highint
ensi
tyi
nter
val
exerc
iset
rai
ni
ngi
nov
erwe
ight
youngwomen.TheJour
nal
ofspor
tsmedi
cineandphys
ica
l f
i
tne
ss,52
(3)
,255-
262.

Tr
embla
y,A.
,Si
monea
u,J.A.
,&Bouc
hard,C.(
1994)
.I
mpa
ctof
exe
rci
sei
nte
nsi
tyonbodyf
atne
ssa
nds
kel
eta
l
musc
lemeta
boli
sm.
Me t
abol
ism,
43(
7),
8 1
4 -
818.

Nybo,L.,
Sundstr
up,E.
,Ja
kobs
en,M.D.
,Mohr
,M.,
Horns
trup,T
.,Si
monse
n,L.,
… &Krust
rup,
P.(2
010)
.
Hi
g h-i
nte
nsit
ytrai
ni
ngver
sust
radi
ti
ona
lexer
ci
sei
nte
rventi
onsforpr
omoti
nghea
lth.
MedSc i
Sport
s
Ex
e rc
,42(10
),19
51-8.

Rakobowchuk,M.,
Tanguay,S.
,Burgomaster
,K.A.
,Howa rt
h,K.R.
,Gi
bal
a,M.J.
,&Ma c
Donald,M.J.
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