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
How to do a Basic Sit-up
d
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 (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?
