High intensity interval training (HIIT)

High intensity interval training (HIIT) is an exercise strategy that depends on giving maximum effort for a short period of time and recover with less-intense periods.

A usual HIIT workout is 4 to 20 minutes long. Exercises are usually sprinting or different bodyweight exercises.

Examples:

Workout #1
8 rounds of 30 seconds sprint and 15 second rest

Workout #2
Three rounds of:
        50 seconds hanging leg raises + 10 seconds rest
        50 seconds jump rope + 10 seconds rest
        50 seconds diamond push ups + 10 seconds rest
        50 seconds plank + 10 seconds rest
   That's total of 12 minutes

Tabata regime:

Tabata regime is one famous form of HIIT. It's 4 minutes long of 8 rounds of 20 seconds of high intensity training and 10 seconds rest. It's usually done with one exercise (body squats, push ups, mountain climbers ... etc,.) but it can also be done with different exercises.

Benefits:

HIIT has medical benefits which I can't talk about because I don't understand them but what I can tell you that it boosts your metabolism for more than 24 hours following your session and continue burning calories after you finish it in comparison with regual steady state cardio session which burn calories only during the session.

You can youtube HIIT, also visit www.bodyrock.tv and www.dailyhiit.com for HIIT workouts and ideas.

Thank you.
IR.

Just 4 You WOD

So, my bodyweight workout for today is designed by me and I called it Just For You WOD.

Here we go ..

- Warm Up with some regular push ups, pull ups and lunges

- Run 400 meters

- EMOM 10 minutes
  3 Muscle ups

- Run 400 meters

- 7 rounds for time
     7 Pull Ups
     7 Handstand Push Ups
     7 Toes to bar

- Run 400 meters

- Ladder workout
  (10 to 1) reps of Jump Squats
  (1 to 10) reps of Human Flag Drills


That's it my friends .. do it and let me know what you think.
Feel free to ask about any thing.

IR.

My first post

Every one dreams of being fit either for looking good or for living a healthy life. I'm not one of those who have nothing else to do but train, I just try to find time to workout and eat clean in order to reach my goal.

I'm 27 years old guy, I'm 5' 7" (170 cm) and 150 lbs (68 kgs). I gained 30 lbs in 5 years through weight training. Yeap, I was just 120 lbs before I started working out.

Now I mix weight training with body weight training, I do HIIT, I do crossfit and sometimes I do cardio.

I do create workout routines but I aslo search for routines that are made by professionals, bloggers ... etc,.

So let's share what we know, let's share wokouts, plans, meals and anything that can help.

IR.