I mean do you want to be able to look back a few weeks from now, and have already made the kind of progress you usually see in fitness magazines?
And if I showed you this,
would you be able to achieve
the body you dream about?
There isn’t anything to buy on this page and no forms to fill out. All of the details are right here on this page. You simply need to follow the steps.
I’m going to ask you to do this experiment. When you are done you will understand exactly what you need to do to get results from HIIT…even if you learn nothing else after this.
There are lots of fantastic ways to do HIIT, in the future I’ll let you in on a few exercises that get way better results than others. For this example though, lets use the humble 30 second spinning bike sprint.
Are you ready?
OK, heres what you need to do:
Step 0: Decide before you start
HIIT is intense. Are you sure this is what you want to do? Sure, the results are spectacular but some people just can’t manage to do it. If you are at all unsure, check with your GP first.
Step 1: Warm up properly
Pick a warm up that gets you ready for sprinting. I prefer dynamic flexibility workouts because they its a good way to get your muscle ready for intense exercise.
Heres an example
Step 2: Lets get started
Set the resistance of the bike to very easy, this is where it needs to be when you are resting between sets.
This is CRUCIAL. So many people think that you should still be exercising hard between the sets, this is wrong.
You need to be resting and recovering. You will see why now.
Step 3: Turn up the resistance:
Now turn up the resistance to the point where you can still peddle smoothly but it’s really tough.
This is the where your resistance needs to be set when you sprint.
Resistance is more important than speed, although both are good :)
Resistance can be tweaked to really accelerate fat loss, I’ll tell you about this another time.
Step 4: Your first sprint
I personally like to take my first sprint at 3/4 pace, just to make sure I’m properly warmed up. Thats just me..
Step 5: Your second sprint
Instead of telling you what to do I’m going to describe how I feel during the sprint.
When the sprint starts I push up the resistance and crack on the intensity.
The sprint is 30 seconds but I go as hard as I would if it were a 10 seconds sprint.
By 10 seconds my legs are burning, by 15 seconds they are screaming for relief….and here is where the magic starts to happen.
In the last 15 seconds I’m pathetic, I already have nothing left… my legs lose all power but I keep pushing them as hard as I can.
By the time 30 seconds is finished I’m crawling on the bike.
When 30 seconds hits I turn the resistance right down and rest, trying desperately to catch my breath and recover before the next set.
The magic happens in the last 15 seconds, thats the 15 seconds that transforms your body. I’ll tell you why this works so well on the next page.
Step 6: Rest and repeat
Try to do 5 to 11 more sets, depending on your fitness.
Each sprint is going to get a lot harder, they key is how fast you can recover and how much effort you can put into each sprint.
So there it is, straightforward.
Can you see how simple it is?
Just do this two to three times a week and you will get amazing results.
What kind of weight loss can I expect with that strategy?
No promises obviously. Some people are morons. I’ve seen people with the simplist of HIIT workouts turn them into slow-go cardio and wonder why they get zilch in results. They seem to work super hard at making sure they fail.
Whatever. For the rest of us…this works because you are flipping a switch inside your body which actually forces it to adapt. Your body has to change…in good ways!
Consider this: lets say you don’t have a lot of time to exercise, lets say you can do about a hour a week.
Heres what would happen for most people if you follow the workout above. (estimated 180lb overweight individual)
Total Fat Loss
***** Of course I can’t guarantee the results. Thats up to you. It may or may not work for you. There are a number of factors that determine your success. ****
How cool is that? Now
Imagine if this could happen for you on automatic, if the exercise became a whole lot easier to do?