#HIIT SHRED WORKOUT PLAN PDF FULL#

It’s time to celebrate with our LEAN 7 Day 3 Million Guide. I love you all more than you could imagine. Over the past 16 months we have grown from 30,000 to 3 million subscribers! Thank you for being part of this incredible journey, familia. I found you, and you found me familia, and I couldn’t be more grateful. But I was determined to find you and help you all! Despite the periods of doubt and considering going back to my day job as a Physiotherapist, I didn’t give up.

#HIIT SHRED WORKOUT PLAN PDF FULL#

I would spend a full day filming, editing and uploading each workout, and it would get just a few views. It was so much graft, and I felt like I just wasn’t having my ‘break’. You'll follow the muscle group-specific weight training with one last dose of HIIT 100s using a full-body exercise such as barbell or dumbbell cleans kettlebell swings barbell or dumbbell deadlifts barbell, dumbbell, or kettlebell snatches or my own unique lift known as the dead/curl/press.It took 3 years of uploading to grow our familia to 30,000 subscribers. Rest between all sets following the HIIT 100s exercise is limited to one minute to maximize fat burning. Three sets of one or two more exercises and you'll be done with that muscle group for the day. On the third set, you'll do a dropset with the same weight you used for HIIT 100s (50% of your 10RM) and do as many reps as possible. Of course, after doing 10 sets of 10 reps, you'll no longer be able to complete 10 full reps with your 10RM weight-probably more like 5-7 reps. For each major muscle group, after following the HIIT 100s protocol on your first exercise, you'll do three more sets to failure of the same exercise using your 10-rep max (10RM). The following workouts are simple to follow, just not very easy to do. The two forms of training are technically different, but late in the HIIT 100s program, when you're resting only 10 or 20 seconds between sets of 10, there's little to distinguish them as far as the toll they take on your body. You'll start with just 60 seconds between sets at the beginning of the program and progressively drop rest periods by 10 seconds over six weeks until you have no rest and are doing 100 reps straight through. HIIT is incorporated via the rest periods between those 10 sets. Sounds the same as GVT, right? Not exactly. With Hundreds, you'll do 10 sets of 10 reps for one exercise per muscle group. Hundreds, as the name implies, involves doing 100-rep sets. With GVT, aka 10x10, you do 10 sets of 10 reps on a given exercise. But all you have to do is shorten rest periods and you're doing a kind of HIIT that burns fat.įor this HIIT 100s program, I've combined HIIT not only with weights but also with two very popular, intense, and effective weight-training techniques: German volume training (GVT) and Hundreds training. Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT. After all, weight training itself is a form of HIIT-you do a set with all-out effort, rest, then do another set, rest, and repeat. When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training. In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage.

In other words, you burn more calories and more body fat while you're sitting around doing nothing. The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (or EPOC-excess post-exercise oxygen consumption) that's maintained after the workout is over. A lot of these studies found that subjects performing HIIT burned significantly more body fat-and in less time-than those who did steady-state cardio programs. HIIT was originally developed by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies (see 'HIIT Findings').

This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity, such as walking on a treadmill at 60-70% of their max heart rate. And if you're reading this magazine, chances are you don't desire the physique of a marathoner.įor those of you who aren't familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity (walking at a moderate pace) or complete rest. When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that there's literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you're an endurance athlete. You're probably familiar with high-intensity interval training (HIIT).

Hiit shred workout plan pdf