A Simple HIIT Workout will Torch Fat and Transform your Body

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.

Source Credit: http://www.usatoday.com/story/news/nation/2013/10/24/fitness-trends-high-intensity-workout/3009699/

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.

Source Credit: http://dailyburn.com/life/fitness/high-intensity-hiit-workout/

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

Then, 20 situps

How to do a Basic Sit-up

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After, 20 squats

How to do Squats with Proper Form

 

Then, 20 back extensions

How to do a Lower Back Extension at Home

Finish off with 20 jumping jacks.

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 (despite their advantages) 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

Date	Exercise	Weight	Reps	Sets
Monday August 1, 2016	Pushups	Bodyweight - 196 Pounds	42 - granted, the last 2 pushups were less than pretty, but, pushed through them. 3 sets of 20 pushups throughout the rest of the day, not part of the HIIT workout for today.	1
no rest between each exercise	Sit-up Crunch	Bodyweight	15 sit-ups	1
	Bent Knee leg raise - Just leave your legs in the bent knee position of the crunch, and raise your knees towards your chest.	Bodyweight	15 bent knee leg raises	1
	Oblique raise - Turn on your side and lift both your legs with your legs straight out	Bodyweight	10 side raises	1
	Oblique raise - Turn on your side and lift both your legs with your legs straight out	Bodyweight	10 side raises	1
	Back extensions - Lie face down on the floor, and pick up your head and legs simultaneously	Bodyweight	10 lower back extensions	1
30 seconds in between sets	Squats	45 pound olympic bar	10 squats	2
30 seconds in between sets	Curls	45 pound olympic bar	10 curls	2
30 seconds in between sets	Upright Rows	45 pound olympic bar	10 upright rows	2
30 seconds in between sets	Leg extension	Machine - 30 pounds	10 leg extensions	2
30 seconds in between sets	Leg curl	Machine - 50 pounds	10 leg curls	2
30 seconds in between sets	Triceps Pushdown	Machine - 30 pounds	10 tricep push downs	2
30 seconds in between sets	Lat Pulldown	Machine - 80 pounds	10 lat pulldowns	2
30 seconds in between sets	Bench Press	45 pound olympic bar	10 bench presses	2
30 seconds in between sets	Bench Press	65 pounds	10 bench presses	1
30 seconds in between sets	Bench Press	85 pounds	10 bench presses	1
30 seconds in between sets	Incline Bench Press	65 pounds	10 presses	2
30 seconds in between sets	Dips	65 pound machine assistance	10 dips	2
Meal Plan Nutrition	Whey Protein Shake - I like chocolate with water, banana, spinach & tbsp peanut butter	Post HIIT workout for men nutrition
	3 egg whites, 1 whole egg scrambled with pepper, onion, tomato on 2 slices ww and a grapefruit	Meal 1
	cup of blueberries and an ounce of almonds (24 almonds)	Snack 1
	Turkey sandwich - spinach, tomato, onion, avocado (if you have), teaspoon of light mayo, mustard and a pickle on the side	Meal 2
	plain yogurt with strawberries and a few walnuts	Snack 2
	1/2 cup cooked brown rice, 8oz tilapia and a cup of vegetables like bok choy, cauliflower or broccoli	Meal 3
Tuesday August 2 2016	Sit-up Crunch	bodyweight	15	1
	Bent Knee Leg raises	body weight	15	1
	Right Cross-Sit-up - traditional situp position, just put right ankle on left knee and sit up with left elbow towards right knee, sounds confusing but simple!	bodyweight	15	1
	Left Cross-Sit-up - traditional situp position, just put left ankle on right knee and sit up with right elbow crunch towards left knee, sounds confusing but simple!	bodyweight	15	1
	Split Wing sit up crunch - sit up positions, then split knees as far as you can and then do the crunches with your knees out like wings	bodyweight	15	1
	Side raises - left and right - lift both legs	bodyweight	15	1 set each for left and right side
	Deadlifts	135 pounds - added 10 pounds for second set	6	2
	Dumbbell Rows	35 pounds	10	2
Meal Plan Nutrition	Whey Protein Shake - chocolate with 1% cup of milk, tbsp peanut butter, 1/2 cup dry oats, 5 ice cubes - have one cup and save the rest for later if you have left over.
	3 egg whites, 1 whole egg scrambled with pepper, onion, tomato on 2 slices ww and a grapefruit
	cup of blueberries and an ounce of almonds (24 almonds)
	Turkey sandwich - spinach, tomato, onion, avocado (if you have), teaspoon of light mayo, mustard and a pickle on the side
	Slice of whole grain rye, teaspoon peanut butter with sliced fresh strawberries
	1/2 cup cooked brown rice, 8oz sauteed chicken and vegetables like bok choy, cauliflower or broccoli
Wednesday August 3 2016	Situps	bodyweight	15	1
no rest in between	Bent Knee Leg raises	bodyweight	15	1
no rest in between	Right Cross-Sit-up - traditional situp position, just put right ankle on left knee and sit up with left elbow towards right knee, sounds confusing but simple!	bodyweight	15	1
no rest in between	Left Cross-Sit-up - traditional situp position, just put left ankle on right knee and sit up with right elbow crunch towards left knee, sounds confusing but simple!	bodyweight	15	1
no rest in between	Split Wing sit up crunch - sit up positions, then split knees as far as you can and then do the crunches with your knees out like wings	bodyweight	15	1
no rest in between	Back extensions - Lie face down on the floor, and pick up your head and legs simultaneously	bodyweight	15	1
30 seconds in between sets	Squats	45 pound olympic bar 55 pounds 65 pounds	12 10 8	3 sets total
30 seconds in between sets	Shoulder Press	45 pound olympic bar 55 pounds 65 pounds	12 10 8	3 sets total
30 seconds in between sets	Curl	45 pound olympic bar	10 8	2
30 seconds in between sets	Upright Rows	45 pound olympic bar	10 8	2
30 seconds in between sets	Bench Press	45 pound olympic bar 65 pounds 85 pounds	12 10 8	3 sets total
30 seconds in between sets	Triceps Pushdown	22 pounds 32 pounds	12 10	2
30 seconds in between sets	Lat Pulldown	70 pounds 80 pounds	12 10	2
30 seconds in between sets	Leg Curls	35 pounds 40 pounds	12 10	2
30 seconds in between sets	Dips - Machine assisted	60 pounds 55 pounds	12 10	2
Wednesday August 3 2016	Pushups	bodyweight	43 before workout 20 after 20 after 20 after	One set max 103 Total
no rest between each exercise	Traditional Situps	bodyweight	15	1
	Right Cross-Sit-up - traditional situp position, just put right ankle on left knee and sit up with left elbow towards right knee, sounds confusing but simple!	bodyweight	15	1
	Left Cross-Sit-up - traditional situp position, just put left ankle on right knee and sit up with right elbow crunch towards left knee, sounds confusing but simple!	bodyweight	15	1
	Bent Knee Leg raises	bodyweight	15	1
	Split Wing sit up crunch - sit up positions, then split knees as far as you can and then do the crunches with your knees out like wings	bodyweight	15	1
	Back extensions	bodyweight	15	1
30 seconds in between sets	Squats	45 55 65	12 10 8	3 sets total
	Shoulder Press	45 55 65	12 10 8	3
	Curls	45 45	10 8	2
	Upright Rows	45 45	8 6	2
	Bench Press	45 65 85	12 10 8	3
	Triceps Pushdown	20 30	12 8	2
	Lat Pulldown	70 80	12 10	2
	Dips - machine assisted	60 55	12 10	2
Meal Plan	Whey Protein Shake - chocolate with 1% fat cup of cold milk, tbsp peanut butter, 1/2 cup dry oats, 5 ice cubes and Banana	8am
	3 egg whites, 1 whole egg hard boiled with pepper, onion, tomato on 2 slices whole grain rye	11am
	cup of blueberries and an ounce of almonds (24 almonds)	1pm
	Turkey sandwich - spinach, tomato, onion, avocado (if you have), teaspoon of light mayo, mustard and a pickle on the side	3pm
	1 cup chick peas, 8oz teriyaki salmon and sauteed zucchini	630pm
	Whey Protein Shake - chocolate with 1% fat cup of cold milk, tbsp peanut butter, 1/2 cup dry oats, 5 ice cubes and Banana	930pm even 1 cup is too late for any food I have learned, at least for me..
Thursday August 4, 2016	Traditional Situps	bodyweight	15	1
no rest	Right Cross-Sit-up - traditional situp position, just put right ankle on left knee and sit up with left elbow towards right knee, sounds confusing but simple!	bodyweight	15	1
no rest	Split Wing sit up crunch - sit up positions, then split knees as far as you can and then do the crunches with your knees out like wings	bodyweight	15	1
no rest	Back extensions	bodyweight	15	1
30 seconds between sets	Deadlifts	135 pounds 135 135	10 overhand grip 5 overhand grip 8 alternate grip	3 sets
Meal Fuel Plan	Whey Protein Shake - chocolate with 1% fat cup of cold milk, tbsp peanut butter, 1/2 cup dry oats, 5 ice cubes and Banana	830am
	Turkey sandwich - spinach, tomato, onion, avocado (if you have), teaspoon of mustard and one whole egg over easy on whole grain rye	1130am
	cup of blueberries and an ounce of almonds (24 almonds)	2pm
	2 slices swiss cheese with pepper, onion, tomato and spinach on 2 slices whole grain rye	4pm
	1 cup chick peas, 8oz teriyaki salmon and sauteed spinach and mushroom	7pm

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.

Consistently.

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?

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