4 Fat Blasting Indoor HIIT Workouts

HIIT training is a series of short bursts of maximum intensity followed by a short period of recovery. The key words here are MAXIMUM INTENSITY, a concept that seems to be foreign to even the most respected fitness professionals out there today. HIIT training IS pulling or pushing a sled at maximum intensity for eight to 10 seconds followed by a 25- to 30-second rest period. HIIT training is NOT running on a treadmill for 45 seconds then resting for 90 seconds.

4 Fat Blasting Indoor HIIT Workouts

Below are four fat-blasting indoor HIIT workouts that can be done in just about any gym, anywhere

WORKOUT 1: STEPMILL/STAIRMASTER WORKOUT

– 2 minute warm-up at level 5
– 1 minute level 10
– 30 seconds level 7
– 1 minute level 11
– 30 seconds level 8
– 1 minute level 13
– 30 seconds level 9
– 1 minute level 14
– 30 seconds level 10
– 30 seconds level 15
– 1 minute level 10
– 30 seconds level 14
– 1 minute level 9
– 30 seconds level 13
– 1 minute level 8
– 30 seconds level 12
– 1 minute level 7
– 30 seconds level 11
– 3 minute cool-down level 5

WORKOUT 2: INDOOR ROWING MACHINE WORKOUT

– 3 minute 50 percent row for warm-up
– 1 minute maximum intensity, one minute moderate
– 2 minute max, 2 minute moderate
– 1 minute max, 90 seconds moderate
– 90 seconds max, 1 minute moderate

WORKOUT 3 JUMP ROPE/SLED PUSH WORKOUT

– With jump rope, do double spins (2 spins per jump) for 12 to 15 seconds, then single spin per jump for 45 seconds for 10 reps.
– Plate or sled pushes. Lay a 45-pound plate flat on ground. Place hands on plate, have a sprinter stance with ass in the air, and drive the plate 2.5 feet, spin around and come back (45-second rest, 8 reps)
– Do this in completion 3 times through.

WORKOUT 4: INDOOR DEADMILL SPRINTS

– Turn off the treadmill and use the handle bars to brace yourself with you head down and back flat
– Sprint as hard as you can using leg drive to manually move the treadmill belt for 15 to 20 seconds
– Rest 30 seconds.
– Complete the above circuit a total of 20 times

Joe Donnelly

Joe Donnelly is a top male fitness model and former NFL tight end, as well as the spokesman for Advanced Molecular Labs. Hear him in his own words in this exclusive online column.