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Start Shredding That Weight

Start Shredding That Weight

By James Parker

We are through the first half of spring, now it’s time to get ready and shredded for summer. For fat-burning results in less time, everyone’s talking about HIIT.

HIIT involves intervals of high-intensity exercise followed by low intensity or complete rest. This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity. Originally developed by track coaches to train runners, HIIT has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies.

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. In other words, you burn more calories and more body fat while you’re sitting around doing nothing.

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.

FAT BLASTING HIIT WORKOUT

1. Cardio Workout

Start with a 5 to 10 minute general cardiovascular warm up followed by 5 to 10 minute dynamic drills (stretches and skipping variations). Next, set a treadmill to the maximal incline and at a speed you can sprint for 30 seconds. Set a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.

Repeat the following sequence 8 to 10 times:
- 30 second hill sprint, then carefully step off the treadmill (keep it running)
- 30 second Elbow Plank on the exercise ball
- Another 30 second hill sprint
- 30 reverse crunches while holding the dumbbell (placed on the floor above your head)
- Another 30 second hill sprint
- 30 ab wheel rollouts from your knees

Finish with a 5 to 10 minute general cardiovascular cool down.

2. Cardio Workout 2

Start with a 5 to 10 minute general cardiovascular warm up followed by 5 to 10 minute dynamic drills (stretches and skipping variations). Next, set a treadmill to the maximal incline and at a speed you can sprint for 60 seconds.

Repeat the following sequence 6 to 8 times:
- 60 second hill sprint, then carefully step off the treadmill (keep it running)
- 20 kneeling high cable crunches
- Farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before puting the dumbbells down.
- Another 60 second hill sprint
- 20 lateral medicine ball wall tosses per side
- Another farmer’s carry, as before

Finish with a 5 to 10 minute general cardiovascular cool down. to increase carnosine levels through beta-alanine supplementation

3. Circuit Workout

This fast-paced circuit will incinerate body fat by keeping your heart rate elevated throughout the workout and by utilising compound, multi-joint moves. Compound exercises will activate more muscle fibres, which will help you burn the most calories.

It uses a 2 to 1 work to rest ratio and you can do it almost anywhere. Get creative while using the same format and sub in some of your favourites once a week to mix it up

DIRECTIONS: Do as many reps as possible of each of the following exercises in 40 seconds, then take a 20 second rest. At the end of the rest period, immediately start the next exercise. Complete 3 to 5 rounds:
Exercise 1: Lunges
Exercise 2: Pushups
Exercise 3: Squat
Exercise 4: Pullups
Exercise 5: Burpees

DIRECTIONS: Repeat the entire following circuit 3 to 4 times. Rest for up to 3 minutes between each circuit round for best results:
Exercise 1: Battle Ropes, 30 seconds
Exercise 2: Wide-Grip Pullups, 12 reps
Exercise 3: Bar Dips, 12 reps
Exercise 4: Close-Grip Pushups, 20 reps
Exercise 5: Alternating Bodyweight Lunges, 12 reps
Exercise 6: Standing Barbell Press, 12 reps
Exercise 7: Bicycle Crunch, 15 reps

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