CONTENTS

HOW TO USE THIS eBOOK

Introduction

PHYSIOLOGY OF HIIT

The benefits of HIIT

Powering your HIIT workout

Improving your cardio fitness

The HIIT “afterburn”

How muscles work

How HIIT promotes muscle growth

Muscular anatomy

HIIT training and the brain

Feeding your HIIT

HIIT Exercises

Introduction to the exercises

Terminology guide

Core Exercises

High plank to low plank

Variations

Swim plank

Mountain climber

Variations

Bear plank

Variations

Sit up

Crunch

Variations

Transverse abdominal ball crunch

V-up

Variations

Upper Body Exercises

Push up

Variations

Overhead triceps extension

Variations

Dumbbell biceps curl

Variations

Dumbbell front raise

Variations

Dumbbell lateral raise

Military shoulder press

Variations

Dumbbell rear deltoid fly

Variations

Dumbbell bench press

Dumbbell chest fly

Lower Body Exercises

Squat

Variations

Right and left split squat

Variations

Crab walk

Alternating snatch

Alternating lateral lunge

Variations

Calf raise

Step up with dumbbells

Alternating toe tap

Single-leg deadlift

Glute bridge

Variations

Plyometric Exercises

Skater

High knee

Variations

Squat jump

Variations

Tuck jump

Box jump

Single-leg forward jump

Football up and down

Burpee

Bear crawl

Total Body Exercises

Jack press

Push up and squat

Push up and tuck jump

Bear plank and push up

High plank, ankle tap, and push up

B boy power kicks

Military press and overhead triceps extension

Bent-over row and hammer curl

Rear deltoid fly and triceps kickback

Sumo squat and hammer concentration curl

HIIT Training

Getting started

Planning your training

Following and creating your own routine

Weekly training planner

Warming up and cooling down

Workout routines

Beginner

Intermediate

Advanced

GLOSSARY

BIBLIOGRAPHY

ACKNOWLEDGEMENTS

ABOUT THE AUTHOR

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