Here are 3 HIIT workouts to help shred fat. Please comment below to let us know what you think.
Row at a comfortable pace for a three-minute warm up.
Set the screen to display calories.
At the end of the third minute explode into maximum effort with the aim of burning as many calories as possible in 60 seconds.
Ease off for 60 seconds. Then complete another 60-second set.
Continue for desired number of sets (beginners: three, advanced: 10).
How to do it: Stand with your feet hip-width apart, hands clasped behind your head. Push your hips back behind you and bend your knees to lower into a squat, then quickly step back into a rear lunge with your left leg. Step back into your squat and return to standing. Repeat on the other leg. Continue for one minute, alternating legs each time you lunge.
Tip: Your tempo for this move should be on a 1, 2, 3 count: count one squat, two lunge, three squat, and then stand. Be sure to track your knees over, but not past, your toes on your squats and lunges.
Yes you heard me… Car pushes! If you have never tried car pushes then you are missing out on one of the best HIIT cardio workouts around. This is one of the best ways to improve cardio conditioning, leg drive and power, some upper body pressing power and build a great physique.
I’ve found that my squats and leg pressing power have improved since doing these because of the overload the car puts on your legs and you have to use a tremendous amount of lower body strength, as well as upper body strength to move the car. Car pushing is very underrated for strength training and power in my opinion.
The cool thing about car pushing is that there are literally hundreds of yards of empty space around somewhere near you, so all you have to do is put it in neutral, drop your head down, arms straight, get low and push with all you’ve got for 10-30 seconds.
Now depending on if you’re a newbie or advanced trainee, choose the car you push wisely. If you weigh 100 pounds you probably don’t want to push a Hummer. If you’re 200 plus, you probably don’t want to push a slug bug. You get the point!
- 10 minute brisk walk or slow paced jog for warm up
- 4 intervals of 10-30 second all out pushes and 3-4 minute brisk walk in between intervals
- 10 minute brisk walk to cool down