HIIT: Get More From Less With This Effective Workout

Get Fitter, Faster

I know that we’re all short of time.

Anything that can deliver better results in less time is always a very attractive proposal. Unfortunately, these types of claims usually end up with a disappointing result. Never quite delivering on the promised results.

In the fitness world at present you can’t pick up a magazine or visit a website (ours included) without seeing the claims made about HIIT cardio training. You’re told that HIIT can improve your health and fitness, but with much less time spent exercising. Much less time when compared with much lower intensity aerobic exercise, that has been the preferred form of cardio exercise for most of our lives.

With all this hype, we might be skeptical enough to ask does HIIT deliver?

The most important thing we know about HIIT training is that it a very effective way to get fit. Short bursts of a high intensity sprint for 10 minutes a day, at least three days a week, has been proven to increase measurements of fitness (VO2 Max) when compared to longer periods of low intensity training. Brilliant!

When it comes to burning fat and losing excess weight from around the waistline, the results aren’t as good. In fact, if you’re overweight then recent studies suggest you should stick with the more traditional steady state, low intensity forms of exercise (that’s right, go for a jog).

There is good news for those of you who have been training for some time and are already lean and healthy, then a HIIT workout is still an efficient way to burn those extra calories.

Don’t forget, when it comes to fat burning and blood glucose control, calorie restriction through dieting is still the best way to lose body weight.

If you’re short on time and trying to improve your fitness, then give my favourite HIIT routine a try. Remember, you’re looking to get your heart rate as high as possible in the sprints so please make sure you have consulted your health professional to ensure that you’re ready for this type of workout.

The Row and Throw HIIT Workout

Warm up:

  1. 6 minute Rower warmup
  2. Set up 5 intervals on rower: 100 meter row; 1:30 rest (check out this video for how to set this up)

Interval 1:

  1. 100 metre Rower Sprint (as hard and fast as you can)
  2. Start 1 minute 30 sec timer
  3. 10 Two Handed Kettlebell Swings
  4. Rest until end of timer countdown

Interval 2:

  1. 100 metre Rower Sprint (as hard and fast as you can)
  2. Start 1 minute 30 sec timer
  3. 20 Two Handed Kettlebell Swings
  4. Rest until end of timer countdown

Interval 3:

  1. 100 metre Rower Sprint
  2. Timer starts
  3. 10 Each side Kettlebell High Pull
  4. Rest

Interval 4:

  1. 100 metre Rower Sprint
  2. Timer starts
  3. 20 Right hand Kettlebell Front (or Rack) Squats
  4. Rest

Interval 5:

  1. 100 metre Rower Sprint
  2. Timer starts
  3. 20 Left hand Kettlebell Front (or Rack) Squats
  4. Rest

Interval 6:

  1. 100 metre Rower Sprint
  2. Timer starts
  3. 10 Right side Kettlebell Lunge and Press
  4. Rest

Interval 7:

  1. 100 metre Rower Sprint
  2. Timer starts
  3. 10 Left side Kettlebell Lunge and Press
  4. Rest

Interval 8:

  1. 100 metre Rower Sprint (as hard and fast as you can)
  2. Start 1 minute 30 sec timer
  3. 15 Two Handed Kettlebell Swings

Recover and Stretch.

All the techniques for the Kettlebell exercises are available in this article (including videos).

Remember, the inclusion of the kettlebell exercises makes this is a very intense workout, if you don’t feel it’s right for you simply focus on the rowing by doubling the distance to 200 meters and give the kettlebells a rest for now.

Originally published on progensupplements.com and references can be found there as well.