What’s Your Fit Workout HIIT Training Fit 30

 

20 Minute Full Body Disney HIIT Workout

Video taken from the channel: That Disney Girl


 

30 Minute HIIT Workout Spartan Warrior Fat Burning High Intensity Interval Training Workouts

Video taken from the channel: HASfit


 

30 min Mini Trampoline Workout | HIIT Workout

Video taken from the channel: GymRa


 

30 Minute HIIT Workout by Cult Fit | Fat Burning Exercises | At Home Workout | Cult Fit | Cure Fit

Video taken from the channel: CureFit


 

30 Min HIIT Workout for Fat Loss High Intensity Interval Training with Weights at Home Women & Men

Video taken from the channel: HASfit


 

Military Fit 30 Minute Workout by BMF with Bear Grylls.

Video taken from the channel: Be Military Fit


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List of related literature:

The HIIT protocol was 3 × 3 minute intervals on a cycle ergometer at a rating of perceived exertion of 16–18, with 1 min lower intensity “rest” in between.

“Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis” by Kathryn H. Schmitz
from Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis
by Kathryn H. Schmitz
Springer International Publishing, 2020

For the first 10 exercise sessions, all subjects in the exercising groups performed the same HIIT protocol of 8 to 10 bouts of 60 s of cycling at 90% to 110% of peak power with 75 s of recovery between bouts.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Workout 1: 4-Minute HIIT with 4-Minute Rest Periods for VO2 DAY 6 Max Complete five rounds of intense 4-minute intervals.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

I start my workout with 2 to 3 minutes of low-intensity warm-up on the lowest resistance.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

For example, week 1 may include four resistance training sessions, two high-intensity interval training sessions, and two aerobic training sessions.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

Performing resistance training every second day in the FP and once per week during the LP instead of equally spread during the menstrual cycle led to greater improvements in strength [12].

“Handball Sports Medicine: Basic Science, Injury Management and Return to Sport” by Lior Laver, Philippe Landreau, Romain Seil, Nebojsa Popovic
from Handball Sports Medicine: Basic Science, Injury Management and Return to Sport
by Lior Laver, Philippe Landreau, et. al.
Springer Berlin Heidelberg, 2018

The key aspects of progressive resistance training are resistance, repetition and progression.53 The optimal resistance is equivalent to an 8–12 repetition maximum (RM).

“Management of Spinal Cord Injuries: A Guide for Physiotherapists” by Lisa Harvey
from Management of Spinal Cord Injuries: A Guide for Physiotherapists
by Lisa Harvey
Elsevier Health Sciences, 2007

Interventions: Participants randomized to exercise training (n=27) met 4 times/week for 12 weeks and performed 150 min/week of moderate intensity aerobic activity, followed by resistance training twice/week.

“Ferri's Clinical Advisor 2016 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2016 E-Book: 5 Books in 1
by Fred F. Ferri
Elsevier Health Sciences, 2015

Indeed, performing ≥3 sessions of endurance training per week (which also results in a greater training status, and thus potential for greater interference) attenuates resistance training-induced adaptations [1–3, 30].

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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6 comments

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  • Yesterday I saw my best friend after 4 months of quarantine. He said dude you lost a lot of weight!! Guess who popped into my head when he told me that?… Yup, coach and Claudia hehe

  • This was fun, although not quite as challenging as your other videos. So I did up my weights on the last round and that did it! So it’s in the weights! I had fun, especially the last one move. Thank you

  • 2nd time doing this workout SMASHED IT!!
    I had a sluggish day today over ate �� I wasn’t going to workout today but thank you God for kicking my butt up and making me do this workout. I don’t feel so guilty now and I know I will wake up in the morning in a positive mood.

    Thank you Coach and Claudia. Your both a Godsend.

  • finally, a hiit worout with weights and not just cardio.. i love weights /strength and i love hiit, but pure cardio is just necessary evil for me.. so this is perfect.. subscribed! i am trying this tomorrow!

  • Whew the last round of iso planks got my left leg to do the shaky thing so I guess I used up the leg today! Great workout, thanks for the video!

  • Why is this considered HIIT? I thought from everything I’ve read, it’s usually some form of sprinting all out for specified time and resting specified time, and repeated. Whats the difference between HIIT, interval training and tabata workouts???