By Art Ortiz
SHREDDED! RIPPED! POLISHED! These are the types of words you want to hear people using when they describe your physique. I am a true believer in High Intensity Interval Training (HIIT); an enhanced form of cardiovascular interval training which alternates periods of short intense anaerobic exercise with less-intense recovery periods. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning. HIIT plays a big part in my preparation for a photo shoot, competition, a new role or a promotional event. This powerful training method quickly takes me from lean to shredded, causing that WOW effect. Here is one of my custom HIIT routines.
EQUIPMENT NEEDED
Jump rope
Pull up bar
Olympic bar/barbell
Kettlebell
EXERCISE 1: Double Unders (50 reps)
Method: Get the rope. Start jumping normally. Once you are in a rhythm and have found your stride, start to speed up your hands to whip the rope under your feet two times before your feet hit the ground. This counts as one double under. You will do this 50 times before moving onto the next exercise.
EXERCISE 2: Sit-ups (50 reps)
Method: Lay on the floor. DO NOT hook your feet underneath anything. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. Engage your core by tightening your abs and pull your torso all the way up until your elbows touch your knees. You will complete one repetition once your shoulders hit the ground.
EXERCISE 3: Burpees (40 reps)
Method: Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position and leap up as high as possible from the squat position. Repeat, moving as quickly as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump.
EXERCISE 4: Hanging Leg Raise (40 reps)
Method: Find a pull-up bar. Grab a bar and just hang. Once your body is still, slowly raise your legs straight in front of you until your toes are at eye level. Then lower them to starting position and repeat. Throughout this exercise, keep your core tight and engaged. The motion should be controlled so as to isolate the abs.
EXERCISE 5: Double Unders (30 reps)
Method: See exercise #1
EXERCISE 6: Floor Sweepers (30 reps)
Select a weight that is challenging. Recommend weight for Men: 135lbs, Women: 95lbs
Method: Lay flat on the ground while holding a barbell up over your chest with your arms fully extended. Your hands should be spaced shoulder-width apart. Engage your core by squeezing or tightening your abdominals. Raise both legs off the ground and move from side-to-side ensuring your feet touch the plate on each side of the barbell. This is one repetition. Be sure to perform this exercise with a spotter or use a squat rack with safety bars. DO NOT arch your back as this could lead to injury. You want slow and controlled movements.
EXERCISE 7: Burpees (20 reps)
Method: See exercise #3
EXERCISE 8: V-ups (20 reps)
Method: Lay flat on the ground, arms extended over the top of your head. Contract your midsection and in one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Lower your body back to the starting position. Be sure to squeeze at the top and feel the stretch and you come back down.
EXERCISE 9: Turkish Get-ups (10 reps on each side)
Grab a kettle bell. Select an appropriate weight that will be difficult but keep in mind, this routine is about intensity and form. Be smart about your weight choice.
Method: Lay in a sit-up position with your feet firmly planted on the ground. Your arm should be extended and locked in front of you with the kettle bell up high and extended over the top of your head. Safely move the kettle bell into a locked out position straight up with your right hand. Pushing off your right foot, roll onto your left hip and up onto your left elbow. Push up onto your left hand. Holding yourself up on your left hand and right foot, bring yourself up off the ground into full standing position. In a slow and controlled manner, rewind that process to return to starting position on the floor. Reverse the process to come back down to the floor.
THE 12-MINUTE SHRED CIRCUIT
50 Double Unders
50 Situps
40 Burpees
40 Hanging Leg Lifts
30 Double Unders
30 Floor Sweepers
20 Burpees
20 V-Ups
10 Turkish Getups (right)
10 Turkish Getups (left)
About Art
Art Ortiz, a 29-year-old model, actor, sponsored athlete and family man, was born and raised in Los Angeles. He first discovered his love for fitness during his 17 years playing baseball. While competing in fitness championships both state and nationwide, he found his love for the camera and acting. Art has three years of acting and modeling experience and has worked on several hit T.V. shows, including Cold Case Files, The Mentalist, The Forgotten, Bones, and House. He most recently played Oakland A’s third baseman Eric Chavez in MoneyBall starring Brad Pitt.
