Why HIIT Train?
HIIT is a series of extremely hard workouts interspersed with periods of recovery. Your work intervals will be close to MAX
effort for about 20 seconds, then rest (2:1 or 3:1 ratio of rest to work). For example; 20 second repeats (sprints) should require
40 seconds to one minute rest. True HIIT forces your body to repeatedly acclimate between two very different states which
builds excellent cardio conditioning. If you can go longer than 20 seconds (and/or don’t need a rest period) you aren’t doing
For me, HIIT was essential because it not only improved my conditioning, it helped maximize my explosiveness and speed. It also forced me to be prepared (proper warm-up and flexibility) to move at high speeds and was great because I could use so many different modalities (med ball, heavy bags, etc).
In the case of this HIIT workout, you will be using your own bodyweight with dumbbell options and if you have it, our EQ’s and new HIIT System!
My love for fitness over the years has
never wavered but my motivation has
changed plenty. I first started weight
training in college to put some weight
on my 6’1, 155lb frame. My chest was
concave and my motivation was to
look like the guys in the bodybuilding
After years of lifting I started Taekwondo. I fell in love with the sport with the goal of competing. My training had to change and I went from weight lifting for hypertrophy to more functional training. I was strong and athletic but needed to improve my cardio and that is when I first started incorporating HIIT into my workouts.
Because HIIT training is inherently a very intense form of exercise (you are working at close to max effort during the intervals)
it is not ideal for beginners. It is recommended that you have a good cardiovascular base and foundational understanding on
proper form and technique for strength exercises before starting this type of training. If you are unsure if it is right for you,
please check with your doctor or trainer first.
Set your timer for 45 seconds of work and 15 seconds of rest. To make it easier, you can adjust your intervals to 35 seconds work and 25 seconds rest.
Aim to complete 2-3 rounds!
Lebert EQualizers are the most stable bars without sacrificing the benefits of instability. With over 100 body-weight strength exercises for the beginner to the advanced, this high-quality functional fitness dip stand station with stabilizing challenger bars is perfect for full body bodyweight resistance exercises such as dips, push and pull ups, l-sits, knee and leg raises, stretches and more.
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Try the other workouts in our Fitness Fundamentals for Beginners 1
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