HIIT Training by Wolfe & Hunter

We have started our Juice Detox and have decided on an 8 week HIIT (High Intensity Interval Training) plan to get things moving along! Included here is and introduction, background, cutting phase, bulking phase and improving aerobic and anaerobic endurance phases.  Calorie intake and routines are included for all three phases.

INTRODUCTION

HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.

HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

"In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.

ANAEROBIC ENERGY SYSTEM

Anaerobic literally means "Without oxygen." The anaerobic energy system is what provides energy in all out efforts of up to 1 minute. For the first 10-15 seconds, the phosphate pool is used up and after that, glycolysis and lactic acid are involved in the effort.

During 10-15 second bursts, there is a very small amount of lactic acid produced. Rest periods of 30 seconds to a minute will provide complete recovery of the Adenosine Triphosphate-Creatine Phosphate (ATP-CP) system. During efforts of more than 10-15 seconds, a large amount of lactic acid is produced and such efforts are extremely taxing on both the athlete's muscles and their Central Nervous System (CNS).

AEROBIC ENERGY SYSTEM

Aerobic literally means "with oxygen." This energy system is utilized during prolonged exercise over a period of at least 3-4 minutes. As long as there is enough oxygen to provide energy, the fatigue that you experience will remain at a low level.

This is the reason why many track and field athletes train at higher altitudes where there is less oxygen. By training at high altitudes, they can increase the number of red blood cells which will help them to perform for a longer period of time with little to no fatigue throughout.

WHAT IS THE BEST HIIT WORKOUT?

HIIT can be used with a few different goals in mind - to lose as much fat as possible while cutting or bulking, or to improve aerobic and anaerobic endurance as much as possible. Diet will mostly determine how these goals are achieved by manipulating calories and macronutrient ratios.

HIIT during a Cutting Phase:

  • 500 Calories under maintenance daily
  • High Protein (40% of total calories)
  • Low Carbs (20% of total calories)
  • High Fat (40% of total calories)

It has been proven in studies that during a low carbohydrate and high fat diet, the oxidation of fat is increased during exercise, especially cardio such as HIIT (more fat is burned). Additionally, fat is a much more highly concentrated source of energy than carbohydrates.

"A review by Hultman (1995) found that during a diet where carbs are restricted and a lot of fat is consumed, up to 70% of the energy requirement (even during high intensity activities) comes from the oxidation of fat (where during a high carbs diet, such activities would derive 80-90% of the energy from glycogen)." (Thibaudeau)

Sample: 2000 Calories Daily

  • 200 Grams of Protein
  • 100 Grams of Carbs
  • 90 Grams of Fat

HIIT during a Bulking Phase:

  • 500-1000 Calories over maintenance daily
  • High Protein (30-35% of total calories)
  • High Carbs (45-50% of total calories)
  • Low-Medium Fat (15-25% of total calories)

Sample: 4000 Calories Daily

  • 300-350 Grams of Protein
  • 450-500 Grams of Carbs
  • 70-110 Grams of Fats

HIIT to improve aerobic and anaerobic endurance, maintain bodyweight:

  • Maintenance Calories daily
  • High Protein (35% of total calories)
  • Medium Carbs (40% of total calories)
  • Medium Fat (25% of total calories)

Sample: 2500 Calories Daily

  • 215-220 Grams of Protein
  • 250-275 Grams of Carbs
  • 70 Grams of Fat

Pre-Workout: 30 Minutes Before
Post Workout: 30-45 Minutes After

For all three of the aforementioned options, high water intake (1.0 - 1.5 gallons daily) should be prioritized. Also, you should get at least 8 hrs of sleep daily to help you recover well from the weight training and HIIT.

HIIT WORKOUT - CUTTING PHASE

General Warm-up/Flexibility Routine

  • Touch Toes - 15 Reps (Touch toes quickly, come right back up and repeat)
  • Lunges - 10 reps/leg
  • Side Lunges - 10 reps each direction
  • Butt Kicks - 25 yards
  • High Knees - 25 yards
  • Arm Circles - 20 reps
  • Trunk Twists - 20 reps
  • Side Bends - 20 reps

WEEKS 1-2

  • Monday - AM Full Body Weight Training
  • Tuesday - PM HIIT Workout
    30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
  • Wednesday - AM Full Body Weight Training
  • Thursday - PM HIIT Workout
    30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
  • Friday - AM Full Body Weight Training
  • Saturday and Sunday - Rest

WEEKS 3-4

  • Monday - AM Full Body Weight Training
  • Tuesday - PM HIIT Workout
    30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
  • Wednesday - AM Full Body Weight Training
  • Thursday - PM HIIT Workout
    30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
  • Friday - AM Full Body Weight Training
  • Saturday and Sunday - Rest

WEEKS 5-6

  • Monday - AM Full Body Weight Training
  • Tuesday - PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
  • Wednesday - AM Full Body Weight Training
  • Thursday - PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
  • Friday - AM Full Body Weight Training
  • Saturday and Sunday - Rest

WEEKS 7-8

  • Monday - AM Full Body Weight Training
  • Tuesday - PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)
  • Wednesday - AM Full Body Weight Training
  • Thursday - PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)
  • Friday - AM Full Body Weight Training
  • Saturday and Sunday - Rest
  • Notes: Brisk walk and jog are at 65-75% of your Maximum Heart Rate (MHR)
    Sprint is at 90-95% of your MHR

HIIT WORKOUT - BULKING PHASE

General Warm-Up/Flexibility Routine (Before every weight training and HIIT session):

  • Touch Toes - 15 reps (Touch toes quickly, come right back up and repeat)
  • Lunges - 10 reps/leg
  • Side Lunges - 10 reps each direction
  • Butt Kicks - 25 yards
  • High Knees - 25 yards
  • Arm Circles - 20 reps
  • Trunk Twists - 20 reps
  • Side Bends - 20 reps

WEEKS 1-2

  • Monday - AM Upper Body Weight Training
  • Tuesday - AM Lower Body Weight Training
  • Wednesday - PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 4 More Times (5 Minutes Total)
  • Thursday - AM Upper Body Weight Training
  • Friday - AM Lower Body Weight Training
  • Saturday and Sunday - Rest

WEEKS 3-4

  • Monday - AM Upper Body Weight Training
  • Tuesday - AM Lower Body Weight Training
  • Wednesday - PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 6 More Times (7 Minutes Total)
  • Thursday - AM Upper Body Weight Training
  • Friday - AM Lower Body Weight Training
  • Saturday and Sunday - Rest

WEEKS 5-6

  • Monday - AM Upper Body Weight Training
  • Tuesday - AM Lower Body Weight Training
  • Wednesday - PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 8 More Times (9 Minutes Total)
  • Thursday - AM Upper Body Weight Training
  • Friday - AM Lower Body Weight Training
  • Saturday and Sunday - Rest

WEEKS 7-8

  • Monday - AM Upper Body Weight Training
  • Tuesday - AM Lower Body Weight Training
  • Wednesday - PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 10 More Times (11 Minutes Total)
  • Thursday - AM Upper Body Weight Training
  • Friday - AM Lower Body Weight Training
  • Saturday and Sunday - Rest
  • Notes: Jog is at 65-75% of your Maximum Heart Rate (MHR)
    Sprint is at 90-95% of your MHR

HIIT WORKOUT - IMPROVING AEROBIC & ANAEROBIC ENDURANCE

General Warm-Up/Flexibility Routine (Before every weight training and HIIT session):

  • Touch Toes - 15 reps (Touch toes quickly, come right back up and repeat)
  • Lunges - 10 reps/leg
  • Side Lunges - 10 reps each direction
  • Butt Kicks - 25 yards
  • High Knees - 25 yards
  • Arm Circles - 20 reps
  • Trunk Twists - 20 reps
  • Side Bends - 20 reps

WEEKS 1-2

  • Monday - AM Full Body Weight Training
  • Tuesday - PM HIIT Workout
  • 30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
  • Wednesday - AM Full Body Weight Training
  • Thursday - PM HIIT Workout
  • 30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
  • Friday - AM Full Body Weight Training
  • Saturday - PM HIIT Workout
  • 30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
  • Sunday - Rest

    WEEKS 3-4

    • Monday - AM Full Body Weight Training
    • Tuesday - PM HIIT Workout
    • 30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
    • Wednesday - AM Full Body Weight Training
    • Thursday - PM HIIT Workout
    • 30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
    • Friday - AM Full Body Weight Training
    • Saturday - PM HIIT Workout
    • 30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
    • Sunday - Rest

      WEEKS 5-6

      • Monday - AM Full Body Weight Training
      • Tuesday - PM HIIT Workout
      • 30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
      • Wednesday - AM Full Body Weight Training
      • Thursday - PM HIIT Workout
      • 30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
      • Friday - AM Full Body Weight Training
      • Saturday - PM HIIT Workout
      • 30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
      • Sunday - Rest

        WEEKS 7-8

        • Monday - AM Full Body Weight Training
        • Tuesday - PM HIIT Workout
          30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
        • Wednesday - AM Full Body Weight Training
        • Thursday - PM HIIT Workout
          30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
        • Friday - AM Full Body Weight Training
        • Saturday - PM HIIT Workout
          30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
        • Sunday - Rest
        • Notes: Jog is at 65-75% of your Maximum Heart Rate (MHR)
          Sprint is at 90-95% of your MHR

        Note for all routines: After doing the dynamic stretching, warm-up with a 3-4 minute light jog and also cool down with a 4-5 minute light jog as well. This should be done at approximately 50% of your MHR.



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