HITT At Home

HIIT At Home
By Zoe Rodriguez

Copyright © 2015

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Table of Contents
Not For Resale ....................................................................................................4

Disclaimer ...........................................................................................................5

About the Author ...............................................................................................6

Overview .............................................................................................................7

Your Weekly Workouts .....................................................................................8

Tracking Your Progress .....................................................................................9

Ditch the Scale! ...............................................................................................10

Grab Your Equipment! ....................................................................................11

How the Workouts Will Work ........................................................................12

Nutrition Guidelines .......................................................................................13

Supplement Recommendations ...................................................................14

Importance of Warm Up & Cool Down ........................................................15

Congratulations! ..............................................................................................27

Exercise Glossary.............................................................................................28

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Not For Resale

All digital products, eBooks, PDF downloads, resource material, videos, and online
content are subject to copyright protection. Each digital product, eBook, PDF
download and online content sold is licensed to a single user only. Customers are not
allowed to copy, distribute, share and/or transfer the products (and/or their
associated username/passwords) they purchased to any third party or person. Fines
of up to $10,000 may apply to person/s found to be infringing our copyright policy.

In some cases, ZBody Fitness Inc. may encrypt, force password and/or stamp license
details (including customer name, address, etc.) on its digital products to ensure
additional safety.

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Disclaimer
First I would like to thank you for purchasing my eBook. I have put a lot of hard work
and knowledge into developing this program. If your friends find it valuable enough
to ask for a copy, I hope that they will find it valuable to purchase themselves. That
being said, this information is copyrighted.

No part of this document may be reproduced or transmitted in any form, by any

means (electronic, photo-copying, recording, or otherwise) without prior written
permission of the publisher. It should go without saying that you cannot post this
document or the information on any kind of website, social media included. You are
more than welcome to advertise this eBook on your social media site, but please be
sure to attach a link to my website where they can purchase it.

See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician or a registered dietician before
making any behavioral changes. If your physician recommends that you don’t do
resistance training for any reason, you must follow your doctor’s orders. You must
have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure or diabetes, or if you are over 40 years old. This
eBook is designed for healthy individuals 16 years and older. The information in this
program is meant to supplement, not replace, proper nutritional training. All forms of
exercise and nutritional modifications pose some inherent risks. The publisher of this
eBook advises readers to take full responsibility for their safety and know their limits.
The exercises in this eBook are not intended as a substitute for any exercise routine or
treatment or dietary regimen that may have been prescribed by your physician. Do
not perform any exercise unless you have been shown the proper technique and
instruction by a certified personal trainer or certified strength and conditioning
specialist. Always ask for instruction and assistance when lifting.

The publisher of this eBook cannot be held liable or legally pursued on any outcome
using this eBook or any content for changes made to personal dietary habits.

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About the Author

I began my studies at Florida
Atlantic University in 2010,
majoring in Exercise Science
and Health Promotion,
completing my undergraduate
degree in May 2015. I am also a
certified personal trainer
through the ISSA.

Fitness has always been a

passion of mine. Throughout
high school and most of college Zoe Rodriguez
President ZBody Fitness Inc.
I was a long distance runner,
which then led me to find my love for weightlifting. I began to build an online
presence through various social media channels such as Instagram and Facebook
and loved inspiring other women to get fit!

I pride myself on putting my health first and getting fit the right way, not through a fad
diet or insane workout program. This is about a lifestyle change and I hope that with
my help you can adapt a healthy and happy way of life.

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Overview
Welcome to HIIT at Home Program!
This program was designed from my own personal experience and knowledge. With
this program I hope that you will become a more confident and healthy individual! I
created this program to help YOU and guide you through training for fat loss.

There are no shortcuts with this program, you will have to put in the work and you can
achieve outstanding results. Simply by reading this book will not give you results, you
will need to work for them but I am here to help you every step of the way.

My Mission: I want to help as many women as possible achieve the results they have
always dreamed of.

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Your Weekly Workouts

You will be performing this cardio workout 2-3x a week, you are welcome to do more
HIIT sessions than that depending on your goals however, IF you are using this with
my weight lifting programs I think that amount is optimal.

*Please note that if you are doing ALL of my eBook programs together to act as a full
body workout that you can follow the sample below:

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

LEGS BACK LEGS ARMS

ARMS
REST BOOTY CHEST BOOTY REST HIIT CARDIO
HIIT CARDIO
ABS ABS HIIT CARDIO ABS

If you are only doing one of my eBook programs you can still follow this
recommended schedule and just omit the workouts you do not have.

THINGS TO KEEP IN MIND WHEN SCHEDULING YOUR WORKOUTS:

✓ REST is just an important as exercise, I recommend two full rest days a week,
however you can make one of these an active recovery day, such as yoga,
swimming, etc. Nothing vigorous.

Adding in your cardio with weights:

✓ When doing cardio and weights in the same session it is ALWAYS

recommended to do the weights portion FIRST and HIIT cardio after.

✓ However, if you have time constraints you can also split up the weights and
cardio into different parts of the day and that is perfectly okay. For example: you
can do the HIIT cardio when you wake up and then weights later in the day, or
vice versa.

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Tracking Your Progress

Throughout this 12 week process tracking your progress is ESSENTIAL and extremely
motivating.

When taking progress pictures there are a few things I would like you to keep in mind:

✓ Take at the same time each week

✓ On the same day each week

✓ Wearing the same clothes and same lighting each week

✓ Take “before” pictures prior to starting my program

✓ Set a reminder in your phone for every 4 weeks to take updated pictures

✓ Make sure your photos are full length body shots

✓ Make sure you have both 1 front view, 1 side view, and 1 back view

✓ Assume a natural, relaxed stance

✓ Take the image on the same angle

✓ Wear a crop top or bra, underwear or shorts

I absolutely LOVE seeing your progress via social media. Please feel free to TAG me in
your pictures @zoelivelovelift and @zbodyfitnessinc or #zbodyfitnessinc and
#bootybyzoe. You can also email me progress pictures to [email protected].

For more tips on taking good progress pictures please read my article: zbody.com/
how-to-take-awesome-before-and-after-photos/

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Ditch the Scale!

I do NOT recommend the use of a scale during my programs, this is because the
scale can often be misleading and can fluctuate daily due to hormones, etc. I would
like you to go by what you see in the mirror and how you feel in your clothing.

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Grab Your Equipment!

The best part about my eBooks are that they can be done at home, or the gym, or
anywhere! All you need is a few things. I made these programs because I understand
you are busy or cannot afford an expensive gym membership.

Equipment
✓ Dumbbells - My recommendation - Click Here.

✓ A towel

✓ Yoga mat – My recommendation - Click Here.

✓ Water bottle

✓ Music!

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How the Workouts Will Work

You will choose ONE of the ten different workouts for your HIIT session.

✓ Each HIIT workout will consist of 4 different exercises

✓ Each exercise you will do for a total of 4 minutes each, following “tabata
timing”, what this means is that you will do 20 seconds of the exercise followed
by 10 seconds of rest for the whole 4 minutes, rest 1 minute and then move
onto the next exercise in that workout. I would recommend downloading the
“tabata timer” app on your phone or using a stop watch.

✓ You can choose any of the 10 different workouts that follow!

Example:

Workout 1
WARM UP 5-10 MINUTES

Exercise 1 (4 minutes total) following tabata timing

REST 1 MINUTE

Exercise 2 (4 minutes total) following tabata timing

REST 1 MINUTE

Exercise 3 (4 minutes total) following tabata timing

REST 1 MINUTE

Exercise 4 (4 minutes total) following tabata timing

COOL DOWN 5-10 MINUTES

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Nutrition Guidelines
Proper Nutrition is KEY for muscle development! Here are a few of my personal
recommendations when it comes to your diet and my program:

✓ Be sure you are consuming enough calories for proper muscle development-
this usually means at least 1800-2000 calories daily. For protein consumption, I
recommend 1 gram per pound of body weight. So for example if you weighed
120 lbs, I would recommend you to have 120g of protein daily.

✓ My favorite app to track food is “My Fitness Pal.” With this app you can log your
daily food and be sure you are getting the proper nutrients and amounts into
your system.

✓ Eating around the time if your workout is also KEY. I generally recommend a
meal within one hour before your workout with both carbs and protein-at least
50g of carbs and 30g of protein. Same goes for within an hour after your
workout, a meal is very important to help heal the muscles you just broke
down. You can also drink a protein shake immediately after but you will also
need a meal as well.

✓ Do NOT deprive yourself of treats, everything in moderation! The best time to

have a treat is post workout, your muscles are more likely to reap the benefits
from it at this time. If you want a cookie, eat a cookie! (:

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Supplement Recommendations
My Supplement Recommendations: Click Here to Purchase Products

Make sure at checkout that you use the code “zoe25” or “zoe” to SAVE MONEY!

Impact Whey Isolate: This protein gives 90% protein content per serving and has a
low fat and carbohydrate content. This protein helps to contributes to the growth and
maintenance of muscle mass – extremely important for supporting you in developing
those muscles. Myprotein’s Impact Whey Isolate is ranked no.1 for Quality and No.1
For Value.

Soy Protein Isolate: (for vegans or vegetarians) Protein is an essential macronutrient

required to build muscle, however for those of us who follow vegan diets or are
lactose intolerant finding the right protein can become a struggle. The dairy-free
Myprotein Soy protein presents a huge 90% protein per serving, contributing to the
growth and maintenance of lean muscle mass.

BCAAs 4:1:1: Generally BCAA 4:1:1 are great for active individuals and are suitable
for anyone taking part in intense training, looking to increase lean mass whilst looking
to reduce body fat levels – great for sculpting those muscles!

Green Tea Extract: Some studies have found green tea extract, which is rich in
polyphenols and catechins, to be useful for obesity management since it induces
thermogenesis and stimulates fat oxidation.

My Pre: MYPRE provides a number of key ingredients which synergistically work

together to improve performance – I recommended for anyone looking for an
explosive pre workout formula to improve performance, reduce fatigue and increase
alertness and focus prior to your training.

DISCLAIMER

All information and advice appearing on or available through this website is the result
of my personal experience and research and is not intended to replace medical
advice. Before beginning this or any other nutritional or exercise regimen, consult
your physician to be sure it is appropriate for you. Your participation in any
nutritional, dietary or exercise plan will constitute your agreement to release and hold
harmless Zbody Fitness, Inc. from any claims arising out of same.

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Importance of Warm Up & Cool

Down
✓ Prevents injuries

✓ Increase blood flow

✓ Increase and reduce heart rate safely

My Recommendations
✓ Warm Up: Light cardio such as walking, jump rope, jogging, etc. for 5-10
minutes before your workout.

✓ Cool-Down: Very crucial to prevent blood pooling, walk for at least 5 minutes
afterwards before you sit down to stretch.

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Jumping Bean
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET
Tuck Jumps (4 minutes) Squat Jumps (4 minutes)

Star Jumps (4 minutes) Burpees (4 minutes)

COOL DOWN AND STRETCH 5-10 MINUTES

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Squat Tastic
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET

Pulse Squats (4 minutes) Curtsey Squats (4 minutes)

Squat Jumps (4 minutes) Sumo Squats (4 minutes)

COOL DOWN AND STRETCH 5-10 MINUTES

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Take It Outside
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET

Butt Kickers (4 minutes) High Knees (4 minutes)

Sprints (4 minutes) Pulse Squats (4 minutes)

COOL DOWN AND STRETCH 5-10 MINUTES

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Dumbbell Dynamics
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET

Renegade Rows (4 minutes) Overhead Thrust Squat (4 minutes)

Burpees (4 minutes) Push Ups (4 minutes)

Just sprints! You will do a total of 8

sprints in the entirety of the 4
minutes (20 second sprint followed
by 10 seconds of rest)

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COOL DOWN AND STRETCH 5-10 MINUTES

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Core Crazy
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET

Lemon Squeezers (4 minutes) Supermans (4 minutes)

Front Plank (4 minutes) V-Ups (4 minutes)

COOL DOWN AND STRETCH 5-10 MINUTES

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Take It Outside 2
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET

Fast Feet (4 minutes) Sprints (4 minutes)

Just sprints! You will do a total of

8 sprints in the entirety of the 4
minutes (20 second sprint
followed by 10 seconds of rest)

High Knees (4 minutes) Frog Jumps (4 minutes)

COOL DOWN AND STRETCH 5-10 MINUTES

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Crank It Up
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET

Narrow-Wide Squat (4 minutes) Run In Place (4 minutes)

Just running in place!

Sumo Squats (4 minutes) Tuck Jumps (4 minutes)

COOL DOWN AND STRETCH 5-10 MINUTES

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Great Glutes
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET

Curtsey Squats (4 minutes) Narrow-Wide Squat(4 minutes)

Squat Jumps (4 minutes) Pulse Squats (4 minutes)

COOL DOWN AND STRETCH 5-10 MINUTES

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Ab Awesomeness
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET

V Ups (4 minutes) Right Side Plank (4 minutes)

Left Side Plank (4 minutes) Penguin Touches (4 minutes)

COOL DOWN AND STRETCH 5-10 MINUTES

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Take It Outside 3
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET

Frog Jumps (4 minutes) High Knees (4 minutes)

Squat Jumps (4 minutes) Sprints (4 minutes)

Just sprints! You will do a total of

8 sprints in the entirety of the 4
minutes (20 second sprint
followed by 10 seconds of rest)

COOL DOWN AND STRETCH 5-10 MINUTES

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Congratulations!
Please don’t forget to take your final progress pictures and email them to me at
[email protected].

Now that you are finished you are probably wondering what should you do next?

Feel free to visit my website zbody.com and checkout all the other awesome fitness
programs I have!

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Exercise Glossary
Burpees
You will start in a standing position and go down and push legs back behind you and
then back in and back up

Butt Kickers
Rapid motion, trying to kick butt in place

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Curtsey Squats
Switch legs each rep, keep back straight and chest up

Fast Feet
Similar to running in place except knees will not come up that high

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Frog Jumps
This is one continuous motion in a straight line, land softly on feet and jump as high/
far as you can

Front Plank
Static movement, keep core tight

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High Knees
Keep back straight and chest up, rapid movement bringing the knees to the chest or
as high as you can

Lemon Squeezers
Squeeze core at the top of movement

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Narrow-Wide Squats
Just squatting except each rep you change from narrow to wide and repeat.

Overhead Thrust Squat

You will have dumbbells in your hands (not pictured), go down into squat and then
thrust up powerful through your hips raising dumbbells overhead.

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Penguin Touches
Lay on floor and reach for ankles alternating each side and keep core tight.

Pulse Squats
You will just sit at the bottom of the squat and pulse 1-2 inches up and down.

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Push Ups
If this version is too difficult, you can do them from your knees.

Renegade Rows
You will have dumbbells in your hands (not shown) and keep core tight while
switching arms each rep.

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Side Planks
Keeping core tight

Squat Jumps
Keep back straight and chest up, land softly with knees slightly bent.

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Star Jumps
Literally you will jump into a star formation

Sumo Squats
Feet should be wider than shoulders, keep chest up and back straight.

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Supermans
Lift both arms and leg off the floor, squeeze glutes at the top

Tuck Jumps
Jump up and bring knees to chest, land softly with knees slightly bent

V-Ups
Keep core tight and reach for your toes

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