With GVT, aka 10×10, 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.
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 to 70 percent of their max heart rate. And if you’re reading this website, 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 percent 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). Stick to the following workouts for a full, six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon. The results they’re after, of course, are wash-board abs and an overall leaner physique, which is best accomplished through high-intensity lifting at appreciable volumes.Įnter HIIT 100s, M&F’s most efficient program to date for whittling away stubborn body fat in a short period of time.
This “I’m trying to lose weight, so I’m just doing cardio” attitude has become widespread, as people waste countless hours on ellipticals, tread-mills, and stationary bikes, with very little to show for it. Your journey to the body you've always wanted starts here:Īnd remember, as an MVP, you can use your exclusive members-only discount to our online shop to get much more from Men’s Health.If we had a dollar for every well-intentioned person who’s centered his or her fat-burning efforts around low- to moderate-intensity cardio sessions, we could make Fort Knox our summer retreat. "Just because I’m cutting your exercise time by half doesn’t mean you’re getting any less effective of a workout." "I want to make one thing clear: Shorter doesn’t mean easier," Piercy adds. The 30-minute workouts you'll find in this training guide consist of a 3-5-minute dynamic warmup, 20-24 minutes of circuits, intervals, and resistance training, and a 3-5-minute cool-down. The best part: They still achieved incredible results." I turned a complicated 60-minute workout into a concise 30 minutes.
Tweets to post! I decided to make things simple for them. Carving out an hour multiple times a week was nearly impossible. "They would barely last a couple months on this schedule. "Before my 30-minute system, my clients would rush into the gym after work and train for an hour," Piercey writes.
Hiit shred workout plan pdf professional#
When you download the guide at the link below, you'll meet your award-winning performance coach, Michael Piercy, MS, CSCS, who formerly played professional baseball for the Pittsburgh Pirates, New York Mets, and Montreal Expos. But what if we said you could have the body of your dreams by way of a 30-minute workout? Well, because you subscribe to our kickass membership program, Men's Health MVP, you'll get exclusive access to PDFs of our top-notch fitness and nutrition guides, including 30-Minute Shred, a collection of 20+ workouts that'll torch fat, build muscle, and get you fit in a hurry. We hear you: You don't have hours to spend in the gym every day.
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