Table of Contents
- What is an HIIT workout?
- HIIT Workout Examples
- HIIT Workout Benefits
- HIIT Workouts for Men
- HIIT workout for Tuesday
- HIIT workout for Wednesday
What is an HIIT workout?
HIIT workout stands for High-Intensity Interval Training workouts for men.
High-intensity interval training involves working out as hard as you can for a short period of time followed by a short, less-intense period, says Walt Thompson, lead researcher on the trends report and a regents’ professor of kinesiology and health at Georgia State University in Atlanta.
An HIIT workout is an excellent way to rebuild your body fast.
This HIIT type of training gets and keeps your heart rate up and burns more fat in less time.
Last week, I emailed a survey to Hashi Mashi readers.
The most important feedback I received was that you wanted more weight loss tips and workouts.
So, that was the idea for this article on HIIT workouts.
Thanks for your feedback.
The HIIT workout creates an afterburn effect known as the Excess Post-Exercise Oxygen Consumption (EPOC).
This afterburn effect is the furnace that can incinerate your fat more effectively than a two hour walk around the park.
Are you sick of working out for an hour or more and not seeing results?
I bet you are.
An HIIT workouts is designed to give the busy person no excuses for being fat.
You probably have at least 30 minutes a day that you can devote to your health.
Thirty minutes is more than enough time for a HIIT workout.
Do yourself a favor, try to spend no more than an hour in the gym max.
This will force you to do your workout and stop schmoozing on the sidelines.
The secret to a good HIIT workout is to keep your rest between sets down to 30 seconds.
Instead of resting up to 5 minutes between sets, you will be resting just 30 seconds.
Yes, that is what makes the HIIT workout so intense!
Below are two examples of HIIT workouts for men including a sample menu plan for two days.
Don’t worry, my goal is to build this post out to a 4 to 6 week plan for your body transformation.
So, keep checking back as another HIIT workout day is added.
You can print the workout and meal plan for your convenience.
HIIT Workout Examples
You can do a HIIT workout with or without weights.
Here is a sample HIIT workout without weights:
You can do this HIIT workout at home or in a hotel room.
So, you have no excuses when you are on the road or do not have access to a gym.
Start with a number of repetitions for each exercise which is comfortable for you.
If you can do 5 pushups, then start there.
Don’t give up.
If you can do 40 pushups, then start there.
The same idea applies to all of the other exercises.
Do 20 pushups:
How to do a Basic Pushup
How to do a Basic Sit-up
After, 20 squats
How to do Squats with Proper Form
Then, 20 back extensions
How to do a Lower Back Extension at Home
If you went to school gym class, you know how to do jumping jacks.
This is a very basic example of a simple HIIT workout.
Rest no more than 30 seconds in between each exercise.
Do two circuits or pushups, situps, squats, back extensions and jumping jacks.
This routine will take you less than 30 minutes.
Make sure you have your doctor’s approval before starting any exercise routine, especially a HIIT workout!
HIIT Workout Benefits
Reduce your workout Time
a HIIT workout by definition will take you a shorter amount of time.
Because, you are resting less between sets, as little as 30 seconds.
If you are tired of spending a lot of time in the gym, welcome to nirvana.
This does not mean that a HIIT workout is easy.
On the contrary, a HIIT workout is going to tax your muscles and recovery time.
But, by the end of the workout, you will know that you worked out.
And, you will need to take the next day off for your muscles to recover.
No Weights Necessary
As you can see from the HIIT workout example above, you do not need weights.
You can do a HIIT workout at home.
Burn Fat for 48 Hours after your Workout
How would you like to be able to keep burning fat even after your workout?
This is the essential difference between aerobics and a HIIT workout.
Aerobics, you will burn fat while you are working out.
So, if you take an hour or two hour walk, you will be burning calories while you are walking or running.
But, once you sit down again, your metabolism will go back to where it was before your exercise.
Any workout though, which builds muscle, like body weight training or barbell/dumbbell weight training, will raise your metabolism.
Your metabolism rises because you created an oxygen deficit during your HIIT workout.
In addition, your body needs to repair the damaged muscle fibers, which raises your metabolism as well.
HIIT Workouts for Men
My goal is to give you a month’s worth of HIIT workouts for men.
Try to do your workout in the morning.
If you need to get to sleep earlier, so you can wake up earlier, great.
You benefits either way, by getting to bed earlier in the evening.
Tape Jimmy Kimmel, he tapes the show as well, and he does not stay up till 1am doing a show.
And neither should you.
If you get to your workout in the morning, at least you know you have done your workout for the day.
So, if anything else comes up during the rest of the day, you took care of yourself first.
You have to be selfish, because selfish is good.
The more you invest in yourself to be healthier, the more value you will have to your family and friends.
HIIT workout of the Day – Monday (Day 1)
Start off with a tall glass of water and lemon after you wake up.
Walk to the gym if you can, that is a good warm up.
If not, when you get to the gym, warm up on the treadmill, elliptical or bike for 5 or ten minutes.
Then, do the following HIIT workout.
As I mentioned above, you can do a HIIT workout with your body weight only or with barbells and/or dumbbells.
The following HIIT workout has some bodyweight exercises first with no rest in between.
Second are approximately 10 exercises with barbells and/or dumbbells.
This workout will take you about 45 minutes.
To shorten the workout to 30 minutes, just remove a couple of exercises from the list.
You can see that I removed deadlifts from today’s HIIT workout.
Deadlifts are very taxing and I prefer to do deadlifts only in a workout.
Therefore, the plan is to do deadlifts tomorrow, on Tuesday, the second day of this plan.
HIIT workout for Tuesday
Tuesday, or day 2 of your plan, is mainly a rest day.
Since the workout for Monday (or day 1) has about 10 weight training exercises, I left out deadlifts.
Deadlifts are just too taxing to do along with everything else, or are they?
In the meantime, do deadlifts by themselves on day 2.
I am going to see if I can incorporate them into day 5, Friday, and see how it goes.
Take an easy 20 or 30 minute walk and rest up.
Tomorrow is another HIIT workout and you need your strength!
HIIT workout for Wednesday
All the exercises and nutrition for the last three days is in the table below.
The HIIT workout for today took exactly 30 minutes.
It would have taken another 5 minutes if I the leg extension machine was open.
But, there was a man sitting in the leg extension machine for thirty minutes.
So, no leg extensions for today, will catch up on them tomorrow.
HIIT Workouts for Men Log
Routine and Meal Plan for Three Days – 2.5 Pounds Down
[table id= 27 datatables_buttons=”colvis,copy,csv,excel,pdf,print” /]
What is the best HIIT workout?
You have two sample HIIT workouts for men in this article so far.
Which workout is best, with or without weights.
The answer is that the best HIIT workout, is the one that you will stick with.
Every day, every week, every month, till you reach your goal weight and body fat percentage.
Please comment on how you like this HIIT workout.
Do you have other HIIT workouts for men suggestions?