Here is a great workout that I came across in a Fitness RX magazine. For the full article click the link –
http://www.fitnessrxmag.com/fitness/training/1422-explosive-fat-blaster-workout.html
This workout incorporates weight training, interval training, and aerobics. A high intensity routine that will provide results. This is definitely in line with my HITT blog.
Monday
Explosive Weight-Training Circuit
With the exception of kettlebell swings, do each exercise explosively during the active phase (concentric) and slowly during the recovery phase (eccentric)— 1 second for the concentric phase and 3 seconds for the eccentric phase. Rest 30-60 seconds between exercises. Do this circuit one to three times, depending on your fitness and motivation.
• Kettlebell swings (1 X 10; 18 pounds; can substitute a dumbbell)
• Squats (1 X 10)
• Lunges with dumbbells (1 X 10)
• Dumbbell shoulder presses (1 X 10)
• Assisted pull-ups or lat pulls (1 X 10)
• Push-ups (1 X 10)
• Biceps curls (1 X 10)
• Curl-ups (1 X 10)
Aerobics: 30-60 minutes of treadmill walking or running at a moderate intensity. You can substitute any aerobic exercise of your choice (e.g., outdoor walking, swimming, tennis)
Tuesday
High-Intensity Interval Training on Elliptical Trainer or Stationary Bike
|
Type of Exercise |
Time for Each Interval |
Repetitions |
Rest Between Intervals |
|
| HIT on elliptical trainer or stationary bike | 30 seconds (adjust tension for maximum effort) | 100 percent maximum effort |
4-8 |
4 minutes |
Wednesday
High-intensity circuit training and aerobics; see Monday.
Thursday
High-intensity interval training; see Tuesday.
Friday
High-intensity circuit training and aerobics; see Monday.
Saturday
Rest
Sunday
Rest
fan4fitness 