Today I would like to talk about the benefits of HIIT Training (high intensity interval training).
For the past month or so I’ve been doing short, high intense workouts. I wanted to see if I could maintain my 7-8% body fat while working out for less time per session and less sessions per week.
Here’s the workout I did.
- Monday: Total Upper body workout, heavy weight, 7 reps max where I could not complete the last rep. 30 minute workout.
- Tuesday: 20 minute of sprint intervals. 1 minute at 90% of my max speed, then 2 minutes of a medium pace, then 4 minutes of slow pace. I would complete as many rounds of this as I could in 20 minutes max.
- Wednesday: Total lower body workout, heavy weight, 7 reps max where I could not complete the last rep. 30 minute workout.
- Thursday: 20 minute of sprint intervals. 1 minute at 90% of my max speed, then 2 minutes of a medium pace, then 4 minutes of slow pace. I would complete as many rounds of this as I could in 20 minutes max.
- Friday:Total Upper body workout, heavy weight, 7 reps max where I could not complete the last rep. 30 minute workout.
- Saturday: 20 minute of sprint intervals. 1 minute at 90% of my max speed, then 2 minutes of a medium pace, then 4 minutes of slow pace. I would complete as many rounds of this as I could in 20 minutes max.
- Sunday: Day off. Rest for recovery.
Conclusion: I maintained my 7-8% body fat after one month of this HIIT training. I also visually look like I put on more muscle. I attribute the muscle gain to the fact that I only did cardio training 2-3 times a week. This let my muscles have time to grow. I also made sure my nutrition was spot on with the right proteins, carbs, and fiber. I kept my daily sugar intake to 15g max from all foods. I also only ate complex carbs and no simple carbs.
If you have questions about this experiment please post them below!
Rock On!
Jeremiah
