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GUIDE: INTENSE HIIT

An intense full body workout that will burn fat fast!

INTRO

Our INTENSE HIIT workout not only targets all areas of the body but is designed to get your heart rate up, which leads to the fat burning process. As the name implies, it is an intense workout that comprises of high intervals. The workout requires a gym as it uses a lot of equipment. It is a good all round workout as it requires you to use strength, resistence and cardio!

Before we start we advise that if you have a medical condition or are pregnant then you should consult your doctor before performing this workout. Also, the UNICISE staff are not professionally trained fitness consultants: you will not find a guide on how to perform each exercise here. However, there will be a link next to each exercise which will direct you to a professional fitness website showing you how to perform them correctly. Never sacrifice your form otherwise you will get injured. We cannot stress that enough.

Alright, lets get started. There are twelve exercises in total:

 

  1. Deadlift - working your back and legs (How to)

  2. Squat - working your legs (How to)

  3. Dumbbell Lunges - working your legs (How to)

  4. Bench Press - working your chest and triceps (How to)

  5. Press Ups - working your chest and triceps (How to)

  6. Bench Dips - working your triceps (How to)

  7. Hanging leg raises - working your core (How to)

  8. Sit-ups - working your core (How to)

  9. Toe touches - working your core (How to)

  10. Pull Ups - working your arms and back (How to)

  11. Seated Cable Rows - working your shoulders and back (How to)

  12. Inverted Rows - working your shoulders and back (How to)

THE EXERCISES

THE WORKOUT

You perform the exercises in four specific sets, repeating each set once. Each set comprises of three different rep ranges - 6, 12 and 24. Each rep range is designed to promote a different area of endurance: the 6 rep range is designed to build strength so you should lift heavy, the 12 rep range is designed to build muscle size so you should lift a weight that is comfortable for 12 reps, and the 24 rep range is designed to tone muscle so you should lift a light weight. You perform the 6, 12 and 24 reps without a rest and then repeat once after a 60 second break. As you will be overloading each muscle group, expect to be aching by the time you have finished the workout!

WARM UP: Running on the spot, high knees, stretching. Do whatever you need to do to get warm!

 

  • SET 1 LEGS:

    • ​Deadlift x 6, Squat x 12, Dumbbell Lunges x 24 

    • 60 second rest

    • REPEAT!

 

  • SET 2 CHEST:

    • Bench Press x 6, Press Ups x 12, Bench Dips x 24

    • 60 second rest

    • REPEAT!

 

  • SET 3 CORE:

    • ​Hanging Leg Raises x 6, Sit-ups x 12, Toe Touches x 24

    • 60 second rest

    • REPEAT

 

  • SET 4 SHOULDERS AND BACK:

    • ​Pull Ups x 6, Seated Cable Rows x 12, Inverted Row x 24

    • 60 second rest

    • REPEAT

 

COOL DOWN: Whole body stretch.

 

TIPS

  • You may need to experiment with the amount of weight you use for each rep range. Use the first round of each set to gage and idea of what you can and cannot lift!

  • Hanging leg raises and pull ups often give people trouble as they are very hard exercises to do. If you cannot do the former then do the same movement whilst lying on the floor and if you cannot do the latter use a pull-up assist machine.

  • Drink plenty of water throughout and after exercising.

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