You’re going to have an easier time with all challenges if you’re lean.
One way to get lean is through HIIT. High intensity interval training is the fastest most efficient way to burn fat. In research, HIIT has been shown to burn adipose (fat) tissue more effectively than low-intensity exercise – up to 50% more efficiently. HIIT speeds up your metabolism and keeps it revved up for some time after your workout. The bottom line is that HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals less fat on your body.
However, it’s not easy.
Pair up HIIT and resistance training and you have a metabolically powerful workout for super fat loss and muscle gain. But again, it’s not an easy workout.
Generally I hate cardio. I’m not someone who enjoys going for a run or getting on a bike, treadmill or any other piece of equipment to do intervals. If I can shorten any workout, cardio workouts would be the one. I always look for ways to incorporate cardio into a resistance workout. This not only provides for a metabolic boost, it eases boredom for me.
I’m a stubborn person. This is probably one of the reasons I’m super fit. I decided on the circuit I’m about to explain to you without doing the first set. I often do this. I’ll set up a workout or challenge without ‘testing the water’ first. Then once I see that it’s ridiculous, I won’t back down. I’ll make myself finish the set.
Now I will stop a set if, in it’s ridiculous nature, I see that I get an ache or pain that indicates potential injury. I can’t afford getting hurt. When I say this, I mean that I don’t want to have to train around an injury cuz injured or not, I definitely won’t be sidelined, I just work around things.
Onto this particular challenge…
It was a leg day, I needed to get in some HIIT, I was pressed for time (as is usual for all of us).
I decided to combine two of my favorite things: squats and jump rope.
Here was my interval:
I set up to do 2 minutes of jump rope, 30 seconds of rest and then 2 minutes of squats, 30 seconds rest. Repeat 5 times.
Omg what was I thinking? I was sure the 30 seconds recovery would be ample. It was ample time to drop my rope, un-rack the bar and get going, that’s it. By the way, I decided to do 115lbs on the bar, just shy of my body weight. I suggest the same for you.
The first set I got 25 reps, there after I got 20 reps/2 minute set. Another testament to my stubbornness: on sets 4 and 5 I had to squeak out reps 19 and 20 just as my timer went off so I didn’t rack the bar in time for my 30 seconds rest. I just got the number 20 in my head and didn’t want to stop till I got it each set.
By sets 4 and 5, the skipping set was my active rest even though I tried to keep the pace and my knees up.
The end result? A grueling 25 minutes, a great leg day and my cardio done and done.
Then it was onto some human flag ab work that I’ll let you in on soon.
Are you up for this challenge? Let me know how you make out with this workout in the comment section.
And how about those pull ups? Need help? Click here for the most effective pull up program out there. You can use it at home, in the gym, even just using body weight, I’ve got you covered.