The Workout: Eight rounds of 30 seconds of all-out work alternated with 15 seconds of rest. We’ve kept the fundamentals of Tabata while incorporating the mental aspect of H.I.I.T that can be easily overlooked.” “We’ve also found that the extra rest maximizes recovery for average fitness enthusiasts. “After experimenting with these intervals for the past four years with more than 10,000 Epic Hybrid Training participants, we’ve found that people don’t ‘ramp up’ into max effort until about five to 10 seconds into their work interval,” says Nicholas. The eight-round, 2:1 work-to-rest ratio in this speed-based conditioning workout is based on Tabata intervals the longer exercise and rest bouts are more suitable to most gym-goers, he believes. Nicholas typically prescribes 4–8 moves for a 45-minute class. Tack this workout on to the end of a resistance-training session or combine it with other exercises (such as jumping rope, kettlebell swings, burpees, battling ropes, thrusters, and 10-yard shuttle sprints) following the same format for a longer H.I.I.T session.
Adjust the incline up or down accordingly to adapt to your ability or fitness level.Ĭontributor: Doug Balzarini, C.S.C.S., founder of DB Strength and co-owner of Iron Village Strength & Conditioning in Beverly, MA. The speed should be extremely challenging but set to allow for proper running form to be maintained. *30 seconds of running followed by 30 seconds of complete rest = 1 round. Can be done on a treadmill or outside at a park, a track, or a neighborhood street. The Workout: 30:30 work-to-rest ratio* Speed: 7–9 mph Incline/Grade: 10%. “Look at the sprinters during the upcoming Olympics– any of them overweight? I call these ‘TUF runs’ because they’re sprint workouts that we completed on The Ultimate Fighter (TUF) TV show I was on a few years ago.” “ Running fast is an under-rated human movement that produces results,” says Balzarini. If you’re healthy enough to sprint outdoors or on a treadmill, you always have a HIIT workout at your disposal. As conditioning improves, before adding weight to the exercise, drop rest time by 15 seconds per round.Ĭontributor: Lee Boyce, a Toronto-based certified personal trainer and owner of Lee Boyce Training Systems. The Workout: Perform six rounds, resting 90 seconds between each round. The rules are simple: Each rep must be performed with full range of motion, and you can rest as long as needed between reps with the bar on your back.”
For people who are really hardcore, they can finish this workout with my ‘two-minute back squat challenge.’ Simply load the bar to your body-weight equivalent and perform full repetitions for two full minutes without racking the weight.” “It kicks your conditioning into high gear and allows a lifter to be exposed to loaded barbell training. “It’s a classic vertical push-pull workout arranged into trisets,” says Boyce. This three-exercise clump hits most of the body’s major muscle groups–glutes, quads, hamstrings, and core via squats upper back and biceps through pullups and shoulders, triceps, and core with push presses.