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The Best High Impact Interval Training
Workouts For Maximized Results


If you want to lose fat and rip up, working harder is just half the job. You've got to work smarter, too. Did you know that a short 10 minute HIIT session can provide MORE benefits than a full 40 minute cardio session? Talk about a little pain for a lot more gain!

Here are 5 HIIT workouts that you can add into your routine today to start feeling the effects.

PROWLER SPRINTS

Start by loading 4 – 8, 45lb / 20kg plates on a prowler and perform 5 x 50 yard sprints. In most gym environments, this is normally down and back, so sprint down, spin it around and sprint straight back. Rest for 2 minutes and repeat for a total of 5 intervals. You don't have a prowler? Check the Deadmill Sprints below instead.
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SPIN BIKE SPRINTS

These are the most infamous HIIT sprints known as the “Wingate”, adapted to your general gym bike. To start with, set your bike on a low level, start to pedal as fast as possible before immediately cranking the resistance up to high. You should be able to last for 10 – 20 seconds before you are down to a very slow spin, at which point you stop.

If you do 10 seconds, rest 60 – 90 seconds and repeat 7-8 times.

If you last 20 seconds, rest 90 – 120 seconds and repeat 5 times.

If the bike you're using tracks RPM (reps or revolutions per minute), you should be aim to hit least 150RPM before dropping the resistance.

HILL SPRINTS

These are perfect for when you can’t make it to the gym. Instead just hit the outdoors and find a steep hill. After you’ve warmed up, perform a 20 – 30 second flat-out sprint up the hill and slowly walk back down. Take 10 – 20 seconds at the bottom and repeat for 5 total sets. Alternatively you can do this on a treadmill set at the steepest incline, just don't fall off!!

DEADMILL SPRINTS

This is a similar type of workout to the Prowler sprints and Hill sprints, but instead done on a static treadmill. After warming up with some fast walking and maybe 1 – 2 minutes of slow paced run, stop the treadmill completely. Similar to a Prowler, lean into the handles on the treadmill and start to sprint. After around 5 seconds you should be powering the treadmill manually, continue to sprint for around 15 – 25 seconds. Slowly bring the treadmill to a stop before resting for around 90 seconds before repeating for 5 – 7 complete sets.

ROWING SPRINTS

This is only viable for those with exceptional technique as you won't be able to generate enough energy output without it. After a 5 minute warm up, set the rower at the maximal intensity and perform a 30 second flat-out sprint. Rest for 60 seconds and repeat for a total of 7 sets.

Remember you should only choose one of these workouts at a time, don't do them together! If you are on a prep or trying to get extremely lean, add in 15-20 minutes of low impact cardio after your intervals for maximal effect.

To amplify the thermogenic effects of these HIIT workouts even further you should add in the world's most powerful natural fat burner, CLEAN BURN. You will burn even more calories having taken this and you will also perform better.

Until next time,
Kris Gethin