Intensity: 10 (Scale of 1-10) 10 being the highest
Frequency: 1 – 2 Times per week
Duration: 20 – 30 minutes
There’s no better way to burn calories, incinerate fat and shoot your (EPOC) Excess Post-Exercise Oxygen Consumption (commonly called the after burn) right through the roof when doing this HIIT Swim workout correctly!
Watch the video – 1:10
Why you should do this HIIT Swim Workout
Swimming is an extremely effective workout for your entire body and will greatly improve cardiovascular fitness. If you want to burn fat quickly and maximize time spent for cardio then get off the treadmill and get into the pool!
The best part is that you don’t have to be a good swimmer to get the calorie and fat burning benefits from this workout. It’s all about energy expenditure out.
So why does it burn so many calories?
You are utilizing all major muscle groups and some minor ones
All of these major muscle groups are firing at the same time to drive you through the water including your core.
The caloric demands during this High Intesity Interval Training (HIIT) swim workout and up to 48 hours after will arguably exceed most any other HIIT workout conceivable and more than make up for the time you spend getting in and out of the pool.
The supplies you need for this workout
Let’s HIIT it!
This workout only takes 20 – 30 minutes and will get you lean and mean fast. Do this intense HIIT swim workout 1-2 days per week as an alternative to your other cardio workouts and make sure to give yourself at least 48 hours of recovery time before doing it again or another super-high intensity workout.
Total workout time: 20 – 30 minutes.
Intervals of 15- 30 seconds of all out freestyle swim as fast as you can. Think of yourself as an Olympic athlete giving it everything you have. Then take your intensity level down to a 7 for your Breaststroke.
60-90 seconds rest as needed.
Warm up: 1 – 2 laps down and back
HIIT Swim Workout
Intensity Level 10
Intensity Level 7
Repeat until you have completed 20 – 30 minutes.
This HIIT Swim Workout will torch even the most stubborn fat on your body
High intensity is key to getting the maximal results from this workout. If you need a longer rest to go harder on your swim then take it.
To maximize fat burning from this workout do it on an empty stomach and then devour a meal within an hour of the time you complete it.
Adding more weight to your next set when resistance training is only effective if you are keeping good form. If you cannot keep the same form you had at a lighter weight then it is too heavy for you to get the benefit that you seek from the exercise.
“Gotta go up in weight”
This phrase is a leading candidate for top honors in the strength-training hall of shame. It sits right next to “Whaddeya bench?”, and “Squats are bad for your knees, bro.”
Gotta go up, eh? Do you really think adding more weight to that barbell is going to help you achieve your goals? The weight was already too heavy for you to lift productively with good form, and now you’re aimlessly adding more. If your goals are to impress the old man with little real knowledge about weightlifting who asks “Whaddeya bench?” then by all means, keep stacking it on. If you really want squats to hurt your knees, you might as well lift more than you’re capable of managing effectively.
Fitness myths, like thinking more weight is going to help you be more productive, are perpetuated every day by people you see in the gym. Don’t give in to their rhetoric. Be smarter than the average weight-lifter. Chances are, if you see these people at the gym on a regular basis, actual changes in their body are few and far between. You might even stop seeing them altogether, considering their chances of getting hurt lifting too much weight are incredibly high.
What are your real goals?
Maybe you need to have a serious conversation with yourself. Why are you at the gym in the first place? What do you want out of your weightlifting experience? Maybe you want to shed a few pounds. Maybe you want to put on a little (or a lot!) of muscle. Maybe you just want to feel better and have more energy.
Either way, hardly anybody goes to the gym thinking they would like to hurt themselves or be less than productive by putting too much weight on the bar. However, this is all too common.
How do I know what the “right weight” is?
For your muscles to grow, they need to stretch and contract with a certain amount of resistance on them. Simply getting the bar from point A to point B by any means necessary will rarely break down your muscle tissue enough to make consistent progress. For example, when performing a chest press, you need to be able to slowly bring the bar down to your chest in a controlled manner (commonly called a negative rep).
This will help stretch and tear muscle tissue so you’re able to make the strength gains you’re looking for. After engaging the muscle, you need to be able to slowly contract your chest back to the starting point and repeat. Don’t let gravity and momentum do all of your work! Give your muscles no choice but to break down and grow. Don’t let too much weight keep you from getting what you really want!
Am I trying to lift too much?
This can be as simple or as hard to figure out as you want it to be. Let’s examine your chest press, again, for example. Can you actually feel your chest working? Does your chest look fully developed, or is it slumping and sagging underneath your front deltoids (shoulders)? Generally, over-developed front-deltoids are a sure sign of repetitive chest presses with too much weight over time. Benching super-heavy weight might make you feel like you’re making progress, but all-too-often, your chest just isn’t working as hard as it should be.
Take a look around the gym. You’ll almost always see the biggest, and/or most well developed and leanest people lifting the lightest weights. You might think to yourself, “I lift more than they do, so I must be stronger than they are.” Ha! Why do you think their muscles look so good? That’s not to say you won’t catch a strong guy or lady bench pressing an exorbitant amount of weight from time to time, but if they are doing it well, you can be sure that they have worked smart and hard to get to that point.
Whether you’re an experienced weight lifter or are just starting a strength-training routine, remember to lift smart. As tempting as those heavy dumbbells might be to pick up and try out, think about how hard you really want to make yourself work. Always remember to exercise your muscles, not your ego. There’s no such thing as light weight. Just the right weight!
We know it’s the fastest way to help create the caloric deficit required to lose weight more quickly, but did you know there are many other benefits to adding regular cardio training to your exercise program?
What exactly is cardio?
Let’s start with the definition of just what cardio is. Cardiovascular is the term used for the circulatory system consisting of the heart and blood vessels in your body.
When you do cardio, you are exercising the system that permits blood to circulate and transport nutrients, oxygen, carbon dioxide, hormones, and blood to and from the cells in the body. This enhances the circulatory system which will make your heart and lungs more efficient.
A strong heart doesn’t need to beat as fast and pumps blood more efficiently which improves blood flow to all parts of the body.
What cardio does for your body
Regular cardio exercise boosts high-density lipoproteins (HDL, the “good” cholesterol”) and lowers low-density lipoproteins (LDL, the “bad” cholesterol.) This may result in less buildup of plaque in your arteries. Being consistent with your cardio may also reduce the tension associated with anxiety and promote relaxation.
Likewise, elevating your heart rate releases endorphins that can help you cope with stress which is a huge benefit in itself.
As you get older, cardiovascular exercise can keep your muscles strong which can help you maintain mobility and keep your mind sharp. Studies show that at least 30 minutes of cardio three days a week may reduce cognitive decline in older adults.
Now to start a cardio program!
There are clearly many more benefits to starting a regular cardio program than just helping to get rid of body fat faster.
When starting a cardio program, it is important to start slowly. If you have been inactive for a long time, check with your doctor and get an OK before you start and then begin by walking or lightly jogging.
Add a few minutes each session and start to pick up the pace a bit. Soon you’ll be able to maintain a brisk pace for at least 30 minutes which will help you to reap all the benefits of regular cardio activity.
Some days you may not feel like doing it but make NO EXCUSES! Just get it done. You will NEVER regret doing it once it’s done but you will feel guilty for missing it if you don’t take care of business.
There are many options for a good cardio program such as:
Get your heart rate up at least 20-30 minutes 3 times per week to maximize the benefits of your cardio!
Many people enjoy alcoholic beverages with friends, but did you know those few drinks can be a hindrance to your weight loss efforts? Most alcoholic drinks have the same effect on the body whether they are wine, beer, or hard liquor.
Diet, exercise and sleep are the most important aspects of weight loss. The introduction of alcohol into your system affects them all negatively.
Alcohol provides no useful nutrition with its calories
Alcohol, unlike other caloric foods provides no useful nutrition with its calories. Carbohydrates and protein have 4 calories per gram. Fat has 9, and alcohol contains 7. Alcoholic drinks often contain calories from other sources which add to overall caloric intake (mixers).
Your body stops burning fat and considers alcohol breakdown it’s priority
After your first drink, the body starts to get rid of alcohol quickly by breaking it down into by-products. These by-products are highly reactive and can increase oxidation throughout your body, especially in the liver. Your body sees these as dangerous and wants to get rid of them first. This causes your body to significantly reduce fat burning up to 75%!
Alcohol can reduce testosterone levels and make weight loss more difficult
Alcohol can reduce testosterone levels which has an effect as a fat burner. Lowered testosterone means having a lowered metabolic rate which, in turn, promotes body fat storage. It impairs the body’s ability to absorb nutrients, and without proper nutrition, your metabolism won’t function normally. This results in a decline in your basal metabolic rate, making weight loss more difficult. Individuals with a higher metabolic rate burn more calories even while resting.
Dehydration and fat storing can leave you fatigued
Your body will also stop using carbs as energy and the carbs and fat you eat have an increased risk of being stored as fat. As drinking continues, fluid loss will generally become more significant, causing dehydration that may affect you for several days afterward. With heavy drinking, the breakdown of alcohol can occur for up to 48 hours after your last drink. This causes less glucose to reach your brain and working muscles, making you more tired and quicker to fatigue.
Lack of deep sleep and and poor decision making
Alcohol consumption can have negative effects on neurotransmitters which allow you to sleep, causing a disruption in deep rest, which can also have a negative effect on weight loss. Alcohol can also have an effect on the inhibitors which can affect choices made by the user. While feeling the effects of alcohol, users may not stop to consider poor food choices which will add additional calories to the diet hindering weight loss. Due to the lack of nutrition, but increase of calories, the user may crave other foods which will add more calories to the diet. Usually the foods that accompany alcohol consumption tend to be salty and fatty which will work against weight loss.
Considering the three most important aspects of weight loss are diet, exercise and sleep, drinking alcohol can have a negative effect on your weight loss journey. If you want to lose weight quickly, it is probably best to stop drinking altogether until you have hit your weight loss goals. You’ll feel much better and get the results you want much faster than when you consume alcohol.
Intensity: 10 (Scale of 1-10) 10 being the highest
Frequency: 1 – 3 Times per week
Duration: 20 minutes
You will blaze a massive amount of calories, torch fat and rocket your Excess Post-Exercise Oxygen Consumption (EPOC) sky high doing this HIIT Treadmill Workout!
Watch the video – 1:45
Why you should do this HIIT Treadmill Workout
Sprinting on a treadmill or outside will train the fast twitch muscle fibers of your legs and glutes giving you the “look” you want, torch fat off your entire body, improve your cardiovascular fitness and will reap the fat burning rewards long after you walk away from the treadmill.
You do not need to be a great runner to get the calorie and fat burning benefits from this workout so just give it your all.
This is why it burns a tremendous amount of calories
You are employing the largest muscle groups of your body and many minor ones
These muscle groups are being used at their highest capacity to to propel you forward.
The caloric expenditure during this High Intensity Interval Training (HIIT) treadmill workout is high in addition to kicking your recovery system into gear so you will be torching fat up to 48 hours after.
Supplies needed for this workout
Time to get HIIT!
This 20 minute workout is arguably more advantageous than doing 45 minutes of steady state cardio. Do this intense HIIT treadmill workout 1-3 days per week in place of another cardio workout and take at least 48 hours of recovery time before doing this or another HIIT workout.
Total workout time including warm up: 20 minutes.
Intervals of 30 second treadmill runs/sprints and then 60 seconds of rest then repeat. After your run/sprint jump to the sides to rest for 60 seconds.
During your 60 second rest: Ramp up your speed 1-2 mph before starting your next interval until you reach a speed you feel you cannot run any faster.
Warm up: 5 minutes jog/run
HIIT Treadmill Workout
Intensity Level 10
Turn up the speed 1-2 mph
Repeat until you have completed 10 runs/sprints.
This HIIT Treadmill Workout will torch the fat from your whole body
Put the pedal to the metal and burn the tires off that treadmill to get the most from this workout. If you feel like doing it again the next day then you didn’t go hard enough.
Fat burning will be maximized by this workout when done immediately after upper body strength training or first thing in the morning on an empty stomach. Make sure to eat within an hour after completing this workout.
“Today, I’m not going to push it too hard at the gym. I’m just going to get it over with.” “I need a day off.” “Tomorrow will be different.” “Right now, my work/family/social life is more important.” Sound familiar?
After you decide you aren’t going to “push it too hard at the gym” on Monday, you’ll do something half-assed to get it over with. Tuesday, you’ll tell yourself the same thing—because, hey, a couple days of taking it easy isn’t so bad. (more…)