Alysha’s Top 4 HIIT Workouts

 

I’ve been getting tons of messages pouring in about HIIT cardio! I preach and preach how much I love the results this cardio gives my clients and myself! So I’ve broken it down to my 4 favorite HIIT cardio styles: Stairmaster, Row Machine, Indoor HIIT, and the treadmill.

You can adjust the pace, incline, or tempo to your ability and speed; but just remember, it’s called High Intensity Interval Training for a reason! Your heart rate should be soaring, sweat should be dripping, and if you can read a magazine; girl just go home! Totally kidding, but really fit chicks, supplement this style of training to your workouts and see amazing results!

 

Al’s Top 4 HIIT Cardio Workouts:

StairMaster HIIT Workout:

-2 minute warm up: level 3

-1 minute: level 10

-3 minute 2 stair step (skipping a stair): level 5

-2 minute: level 8

-1 minute: level 3

-50 body weight squats

-1 minute: level 3

-2 minute side step (Right side): level 5

-2 minute side step (Left Side): level 5

-5 minute: level 8

-3 minute: level 3

Indoor HIIT Workout:

Round 1                                                                               Round 2                                                               Round 3

1 MINUTE REST BETWEEN ROUNDS

-10 walk outs                                                                       -5 push ups                                                            -25 chop squats

-1 minute wall sits                                                              -1 minute plank                                                    -20 Lunges

-15 donkey kicks (Right and Left Leg)                           -5 push ups                                                            -5 burpees

-10 walk outs                                                                       -5 turkish get ups (Right and left side)           -20 lunges

-50 jumping jacks                                                               -25 bodyweight squats                                        -1 min wall sit

Row Machine HIIT Workout

-3 minute 50 % row for warm up

-1 minute max row

-1 min. recovery pace

-2 minute max row

-2 min recovery pace

-5 min moderate pace

-1 min. max row

-3 min recovery pace

Treadmill HIIT Workout

-2 minute walk: incline at 1.5, speed at 3.2

-1 minute side shuffle to the right: incline at 5, speed at 4.1

-1 minute side shuffle to the right: incline at 5, speed at 4.1

-2 minute brisk walk: incline at 8, speed at 4.1

-2 minute max incline walk: incline at 10-14.5, speed at 4.1

-2 minute recovery pace: incline at 3, speed at 3.5

-1 minute walking lunges: incline at 5, speed at 2.7

-1 minute recovery pace: incline at 1, speed at 2.7

-1 minute max sprint: incline at 1, speed at 6.0-8.0

-1 minute recovery pace: incline at 1, speed at 2.7

-45 sec. max sprint: incline at 1, speed at 6.0-8.0

-2 minute recovery pace: At this point you’re lucky to just be walking and breathing at the same time; you get the picture. Recovery at this pace until heart rate returns to normal.

 

I suggest adding HIIT cardio to your program 3-4 times a week, and always under the 25 minute mark! I love to hear your feedback; so keep the questions coming and even better tell me about your results!

Work.Hard.     Lift.Heavy.     Live.Blessed.

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Photo by Terry Ewald

Photo by Terry Ewald

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