So, you’ve tried out various workouts, weight loss programs, and gym rituals and things are working
out all right, but you’re not seeing results that satisfy you completely.
That’s exactly where a HIIT workout can help you.
Cast aside the belief that a jog or brisk walk is a good enough daily dose of exercise for you, because
sure, they help, but if you want to see real and sustained positive change with your body, a toned
physique, and a slender figure, you need to step up the game to a whole new level.
The most fundamental problem when it comes to weight loss, working out, and seeing positive change
in our bodies, is that we often doubt ourselves. We hesitate or give up too early before we are able to
notice the benefits that exercise can have on our lives.
You see, exercise isn’t just about shaping your body. It’s a workout that affects your physical,
emotional, and mental wellbeing. Without regular exercise and without looking after our physical
health, we may as well kiss all other forms of health goodbye.
Exercise is proven to be a truly powerful force in terms of fighting off the symptoms and onset of
depression. Working out can have this beneficial effect on your brain by encouraging the release of
serotonin, a chemical that can lift our mood and feelings of self-appreciation and confidence. It is this
chemical that forms the basis of our self-esteem.
Regular exercise and working out thoroughly, on a daily basis, will not only whip your body into shape
and mold fatty tissue into lean muscle, but it also reduces your risk of developing a manner of nasty
health problems in the future. You’re probably already aware of the growing obesity and heart disease crisis. The simple fact is that
both of these health complications can be fought off with the successful and determined
implementation of regular exercise and fitness training.
With HIIT workouts in particular, your heart and circulatory system are given a real run for their
money. You will be strengthening your vital organ and improving your heart’s ability to cope with
stress and pressure – both in a physical and emotional sense.
Now of course, working through a HIIT workout isn’t a walk in the park. It takes real strength,
persistence, and resilience and is certainly not for the faint hearted.
If you’re up for a real challenge, in terms of fitness and working out, then you’re certainly in the right
This book will provide a guide that walks through the basics of what a HIIT workout is, the benefits in
terms of physical and mental health, the risks and precautions, and a number of helpful tips when
undergoing a HIIT workout. This book will also present a number of simple and quick HIIT workouts
and exercise activities that can be carried out at home or in thy gym.
So, if you’re ready to step up your game and head straight down the path to a stronger, leaner, and
healthier body – read on.
This is the beginning of crafting the body that you’re striving for, the reflection in the mirror that will
make you proud, confident, and even more optimistic about your health than ever before.
It all starts here and it all starts now.
The body that you are working towards can support you for the rest of your life. You must find the
strength, conviction, and commitment to see that you train it well enough, so that it can achieve all of
these things. Success requires faith, motivation and commitment.
These workouts are going to be tough, but at the end of all of this, remember that you’ll be well on
your way to achieving your toned, ideal body, figure, and physique.
What does a HIIT session or program consist of?
HIIT sessions should start with a warm up. This is a basic requirement of all physical exercises and
sports, because without it, you’re prone to do damage to your body and muscles. Warming up before
HIIT workouts is essential in order to get the oxygen pumping thoroughly and efficiently around the
After the initial warm up, the HIIT session usually consists of 3-8 repeats of an exercise that is
classified as ‘high intensity’. The details of these exercises will be developed upon later on in the book.
Following this intense period of exercise, the level of training is reduced slightly to an exercise that is
less intense. This allows the body to recover and lets you regain your composure after the high period
of physical stress that you’ve just undergone.
Lastly, a HIIT session should be concluded with a thorough cool-down period. As with the warm up,
this is essential to restore your heart rate back to its resting rate and to allow the muscles time to gently
relax and wind-down.
Skipping warm ups and cool downs can result in muscle cramps, stiches, and serious damage to joints,
muscles, and ligaments. They should be taken as seriously as the actual workout itself.
As the time period of a HIIT session is always well under an hour, it’s a great way of working out that
can be easily slotted into a busy lifestyle and schedule, without compromising on your level of fitness
and physical activity.
What are the benefits of regular HIIT sessions?
1. Increasing athletic performance – The regular practice of HIIT sessions is proven to improve
overall physical and athletic performances in the long run. It can be particularly useful for those who
are already serious about their health and fitness, but require something more to complete their workout
and maintain a high level of performance. This is why HIIT workouts are often favored by professional
sports men and women.
2. Supports heart health – HIIT workouts put the heart under a healthy and beneficial amount of
strain and pressure. As well as being a vital organ, don’t forget that the heart itself is a muscle. And
muscles can be strengthened through the repetition of physical activity and exercise. Building up
stronger cardiovascular muscles is vital in improving the overall health and efficiency of the heart, as it
allows better blood circulation around the body and reduces the chances of having a stroke or heart
3. Increases your metabolism – When it comes down to effective and fast weight loss, metabolism is
a key area to consider and remember. HIIT workouts encourage the increase in the rate of metabolism
and raise the efficiency of fat burning. They also ensure that fatty substances are being utilized and
converted into energy for respiration, rather than being stored as fatty tissue. Studies have shown that
carrying out just one HIIT session can result in a boost of metabolism rate that can last up to 48 hours.
This means that your body is reaping the benefits of the exercise long after you’ve finished working
4. Convenience – HIIT sessions are quick to take part in and can be completed anywhere. You don’t
necessarily need complicated gym equipment or even a gym membership. HIIT workouts can be easily
carried out within your own home. Due to the length of HIIT workouts usually being under thirty
minutes, you can also fit them in at any point during the day. This is a major positive benefit in terms
of exercise, because many people struggle to fit in the time to head down to the gym and don’t have the
luxury of extensive time to play around. HIIT is perfect for those with busy schedules. Most HIIT
workouts don’t even require additional equipment; all you need is your body and a strong mental
attitude for success.
5. Allows weight loss without muscle loss – A common problem faced by those who are dieting to
lose weight is that muscle mass is also lost. However, with HIIT training, your muscles are being builtup
and strengthened, while your fat is being burnt off and utilized as energy. This means that if you
combine HIIT with a solid diet plan, you can come out of it with a stronger, toned body and a lower
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