HIT Workouts for Fitness

By | September 19, 2017

HIT

Are you looking for the ultimate workout? High-Intensity Training (HIT) may be the solution that you are seeking. High-intensity training has become the second most popular exercise system, popularized by CrossFit practitioners and performance athletes. Increase your cardio ability, explosive power, and stamina with a HIT training session.

HIT Explained

High-Intensity training principles involve of raising your heart rate to its maximum beats per minute and keeping it there for a duration of time. Rest periods are short and used to drop the heart rate back to resting rate before beginning the next set in the workout.

The Fitness Benefits of HIT

High-Intensity training has a myriad of health benefits. Increase your cardio ability and VO2 max. Build your stamina and endurance while ramping up your explosive power. HIT is for athletes that want to stay competitive and for the average trainee trying to gain better levels of physical fitness.

Three Great HIT Workouts

#1 Squats & Hills for Stamina and Endurance

High-Intensity Training principles are not limited to the gym; you can use them in any training environment. If you live near a park or school with hills and banks, you can use this for an effective HIT session.

Start your workout by warming up. Once you are warm run as fast and as hard as you can up the hill. Descend the hill slowly and then complete twenty bodyweight squats when your return to the bottom. Rest for thirty to sixty seconds before completing your next hill run. Try to complete ten to fifteen sets for this workout and keep the total workout time under thirty minutes.

#2 Tabata Sets for Strength

Tabata sets involve selecting five to eight bodyweight or free weight exercises and completing them back to back for one round. The average Tabata workout may include;

  • Bodyweight squats
  • Push-ups
  • Kettlebell swings
  • Dragon flags
  • Barbell floor press
  • Star jumps

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Start the workout by completing one minute of each exercise, one after another with no rest in between exercises; this will complete one round. Try to complete six to eight rounds with sixty seconds rest in between rounds. Tabata sets to build your work capacity and endurance and adding one of these workouts into your weekly training program will tone and build your physique.

#3 Sled Pulls & Sprints for Explosive Power

This workout will build your explosive power and stamina. Take a sled like a prowler and load it with a bit of weight. Pull or push the sled for 40 yards, then drop the harness and complete a double wind sprint (2 x 40 yards). Rest after you have finished the second wind sprint. Try to complete eight to ten ‘suicides’ for your workout.

Track Your Training Progress

Create a logbook for your training sessions and take notes of your feeling of well-being on the day, your workout structure, reps and time, as well as what you ate that day. Tracking this information will give you something to reflect upon when it comes time to make adjustments to your program at the six to the eight-week mark. Remember to eat well; your diet is as important as your training. For an excellent diet plan that will help your training and get you trim, lean, and feeling great, visit our site to learn more.

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