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HIIT
How to do High Intensity Interval Training for cardio. Then HOW I DO IT.

HIIT cardio is a great way to burn off those last stubborn pounds, or just get into really good shape in a short time. It increases RMR (resting metabolic rate) due to increased post exercise oxygen consumption and get those fat burning hormones in their place! Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men.
^ Babraj J, Vollaard N, Keast C, Guppy F, Cottrell G, Timmons J (2009). "Extremely short duration high intensity interval training substantially improves insulin action in young healthy males". BMC Endocrine Disorders 9 (3). doi:10.1186/1472-6823-9-3. PMID 19175906.

But its not that easy. Youll sweat where you didn’t think you have sweat glands, cry in public, come close to puking, or just generally be sucking wind. Ive always incorporated HIIT for contests or photoshoots, because it just gets me much more cut than same old cardio on the elliptical or bike. While there are many ways to do it a very successful way for anyone from intermediate trainees to advanced is to warm up for a minute or two, then do 20 seconds of all out back breaking cardio followed by twice that time of recuperation/ . Example jump rope hard or sprint on the treadmill for 10 seconds, walk for 30, then repeat. Last contest season I did 20 second bike sprints followed by 40 secs recovery spin. It is usually done 10 to 20 minutes or 6-15 hard high intensity cycles.

This year since not competing I thought id try some new methods. Put my own twist on HIIT. High intensity cardio depletes glycogen (stored energy)from muscles, so you don’t want to do it on any empty stomach for the most part. I use it on non weight training days to get in the gym or relieve stress. I put on my favorite fast music and go to town. Since I am dieting on a decent amount of carbs instead of doin it the way I did before here is the new program parameters.

- Treadmill 3.2 mph
-two 35 lp kettle bells
-Ipod of course
- glutamine select to sip on, quadracarn, 2 lean out uplift is a great workout stack
- yohimbine and quadracarn( Beverly international Carnitine product) pre cardio
- HR monitor
- walk for 1 minute , jump dow nand do this complex with kettle bells>
Hands on kettle bells the whole time I do 1 renegade row on each arm, 1 push up,
1 deadlift to squat jump, then 1 double kettle bell clean and press. Repeat this sequence roughly 4 times until minute is over then back to treadmill.
= Full body glycogen depletion which will in turn be able to store more by increasing insulin sensitivity.
-Warmup 2 minutes
- repeat 10-12 HIIT cycles
-Stop at 25-30 minute mark
- do 2x per week until photoshoots in addition to weight/ kettle bell training and dog walking


Im doing more this year because I want to test and also need to keep up mountain biking conditioning. I think im going to join the Reser/ Fusion Bike team to race in the mountain bike circuit this year locally.

Anyway here were the results

30 minutes
Over 300 calories burned
Max heart rate 189
Avg heart rate 127

Best part was it was not boring in the least. Remember your not lifting to failure but just having fun kicking some kettle bell butt!!!. All the while doing some hardcore controlled cardio..



So if your ready for a change give it a try I recommend watching your heart rate and breathing, don’t need anyone passing out here!!!

oh and by the way i have a new website you know.... danielsfitnesstraining and i hope to be selling beverly off it soon enough

Quick question Joe, you say 300 calories were burned. Is this during the HITT session? There isnt really a way to calcu;ate your expenditure afterwards is there?

data i used my polar hr monitor during the exercise. i use that during mountain biking usually. i also have a body bugg which may be able to show you post exercise cal burn ill se it tonight and see what happens

When you were doing your cario intervals, did you pay attention to the HRate zones you were in for each interval?

no gorillah i didnt it usually is around 150-170 after a few ofthe bells . very hard to get me over 170 unless im on a mountain bike

Ok so I tried this workout and it kicked butt. My training partners 1 other guy and 2 ladies did this complex the other day. It was our lifting days off. 1 renegade row, 1 push up, 1 squat jump with kettle bell, 1 swing with each arm. As one person was doing this the other was walking on the treadmill at 3.6 at 2.0 incline. Each time we switched we upped the rep one so 2,3,4...all the way to 10. Along with adding a rep each time we kicked up the speed on the tmill .5 each time and the incline .5 each time. Ended up with a slow jog at 7.0 and incline at 7.0 Dont know how many calories burned or heart rate but I know it was more enjoyable than other HIIT I have done. Thanks for sharing your ideas Joe!