http://www.noexcusefitness.com.au/training/afterburn-exercises/

Cheers
Niko

mmatra…high-intensity-interval-training.html

I have also post there the famous Spartacus Workout popularized by the TV show, check that out!

This evening I tried HIIT on the eliptical for the very first time and it was fantastic!!!! I had been doing it on the treadmill only, but needed a break from the hurting shins.

Eliptical :
1 min normal fast
1 min running fast

Do this for 15 -20 minutes with 20 minutes of steady state cardio (normal fast) afterwards.

I hope that makes sense. All I know is for the running part I had to hunch down a bit and hold on. By the time I was 10 minutes into it I was dripping with sweat. I have lost 5 pound in the past 9 days by cutting my calories to 1300 per day and doing HIIT with SSC everyday.

I was worried I wouldn't get enough of a workout on the eliptical – boy was I wrong!!!!

I am a firm believer in High Intensity Interval Training. I employ various techniques and training modes to keep my clients progressing. I have my clients use an HR monitor to determine how they are adapting to each round of activity. A good sign that people are training at the right intensity is that their HR will drop below 130 within 60-120 seconds of rest. If the HR cannot drop below 130 in 2 minutes, the intensity and/or duration is too great.

Stephanie,

Regarding your specific problem… I highly suggest that you stop starving yourself prior to each workout. Exercising on an empty stomach has received much controversy lately, however, research indicates that exercising intensely on an empty stomach stimulates more cortisol – which inhibits fat burning potential.

If you want to lose weight – and preferably fat mass vs. muscle mass – then having a pre-workout meal plan is critical. Eat a high protein, moderate carbohydrate/fat meal (30-40 grams protein, 20-30 grams carbohydrate, and 10-15 grams fat) within 1.5 hours of your workout. Do the same for post-workout too.

I'm a big fan of interval training and have used it for years. I find it a great way to burn off the fat. I also like Don Lemmon's approach to weight training and have used it for years.

And I like the photos…well not so much the ladies (since I'm a lady) but I can appreciate what you're going for…not too muscular but slphysique and all.

Question though, think I know the answer but want a 2nd opinion… About to embark on a muscle gain phase but normally put a bit too much fat on and a couple inches on the old waist as I tend to do VERY little cardio. This time though having worked hard for the abs, I'm determined to limit the fat gain, so was gonna throw in 2 x 20min or so HIIT cardio sessions per week. HOWEVER, I just found the TT Crazy 8 bodyweight circuit on this site and was wondering if that would be a good one to add or whether that would maybe have a detrimental impact on the muscle gain? Appreciate any thoughts on this. Thanks.

Now I'm at the gym 4-5 times a week, doing HIIT on elliptical machine for 15-20 minutes, then hitting the treadmill for another 20-30. I'm on a low carb, low cal diet, and don't eat at least 5 hours before I exercise. I take weekends off from my diet, and I eat normally when I hit plateaus. My stamina has improved, and I do notice I'm a little leaner, but I've been doing this for almost three months( going to the gym) and the change has been so small I am at my wit's end. Please Help!

Avery,

I am not too knowledgeable of advanced breathing techniques…other than to slowly breath out when you are exerting the tough part of the lift.

Donkey Lips,

I do need to hit Oaxaca in Ballard. I have been procrastinating for too long. Glad you have been getting great results.

Josh,

I am going to master kettlebells this year. I also plan on doing more body weight training. I still love lifting weights, but just want to become more well-rounded.

Michael,

I really love lifting weights and resting in between sets…but I know intervals are so much more time efficient. Plus you can't create a balanced look from weights alone. I am still doing some lifting, but increasing the amount of intervals.

Dan,

I am still planning on going to Costa Rica with my girlfriend…just had to delay it a bit.

Tim,

Here is what I would recommend. Do your body weight circuits on Tuesday after your workout and skip the steady state cardio. Same thing on Sunday. Do kettlebells on Thursday and Saturday. Substitute HIIT for body weight circuits when your muscles feel sore.

Norbi,

I pay and buy licenses for the photos on my site most of the time. I just like photos that you don't see everywhere else.

baz,

What you are doing now…5 minute warmup and 15 minutes of HIIT…is plenty. As far as sprinting vs rest goes…make sure and vary it. It is obviously tougher to do a longer sprint and less rest period, but then you can't push as hard on the sprint. I like 30 seconds of tough and a minute rest…or 30 and 30.

ricky,

I am not familiar with the Rippetoe 3X5.

tuscanystone,

I try to make a blog post just long enough so people won't skim it, but not too short either. I want you guys to get the info and then move on and implement it.

Rodney,

That sounds like a great idea to me. In theory it should work well. Give it a try and tell me how it goes.

Jason G,

What you described very well, was exactly what Craig Ballantyne's main course "Turbulence Training" is all about. He gets amazing results for himself and clients with this approach.

FitJerk,

I should have discussed tolerance to lactic acid burn…good point! Oh well. A topic for another day.

Drew,

Thanks for the compliment. It seems you have created the perfect workout for your circumstances. I love it when people customize incredibly effective workouts based on solid principles. Plus…life without beer or burgers? Unthinkable!

tim,

That is a tough one because it depends upon so many factors.

Hulbs,

I am a newbie to kettlebell lifting as well. I love the idea of working so many different muscles while boosting the metabolism and HGH.

Baz,

Those Australian Rules Football guys are in amazing shape…I have watched it on ESPN a few times. Crazy sport…and fun to watch. In the NFL in the US…a lot of the football players have a ton of fat with muscle. A few positions have elite agile athletes…but not many. Some pretty big tough guys however even though they wear pads.

ken,

The internet can help a lot in that respect. Especially sites with lots of comments and interaction.

Curt,

I agree 100% with the idea that diet is where it all starts. If the diet is wrong than the rest of this stuff really doesn't matter much when it comes to fat loss.

Tom,

I spend 1-2 hours per week searching for sharp articles. Some are certainly better than others…I paid for this one, but had to get it.

sangita,

Some people rest way too long between intervals. It is much less effective when done in that manner. You almost have to use a clock for some of this stuff. When I do Craig Ballantyne's body weight training intervals, I am only allowed to rest 60 seconds in between the entire giant set, before hitting the next one. When you are in oxygen debt, 60 seconds feels like 10 seconds…you almost have to force yourself to push hard again.

Caliph,

I feel bad for people who jog miles and miles every day without getting great results. My hope is that I can reach a lot of people. Mark Sisson is such a great educator about this, because he used to be a big time distance runner. He was on the cover of Runner's World at one point. So when he says long distance running isn't a good idea, it comes from a place of decades of experience.

tim,

I'm okay with leg work when it is done in interval fashion. I am more against heavy squats and deadlifts. Things like body weight circuits, kettlebell circuits, and HIIT work your legs in a way that keeps them strong and athletic without adding excess bulk. I like the way Mark Sisson describes how he works calves in the Primal Blueprint…he walks on his toes on a treadmill on an incline while wearing socks.

Drew,

If they get results they will be hooked and you will have more clients than you know what to do with!

Bill,

I like to do 2-3 workouts per week that are basic strength training and then add either HIIT after lifting or body weight circuits. There are times when I have done nothing but circuit with great results, so really it is up to you. My plan this year is to master kettlebells while mixing in body weight circuits. I really enjoy lifting weights, so I will never quit that entirely…but the best bang for your buck are the various types of "resistance intervals". So my final answer…there is a lot of flexibility here.

Rusty

Really enjoying the progress from your Vacation Body Blueprint,
and was wondering if it's a good idea to super-set the exercises you talk about? Would this add to the hormonal effect, or should I just stick to doing it as mentioned?

Really Rockin' with your tips while enjoying your post too …especially those pics man!!!

Enjoy a Good One!