246. Interval Training: HIIT Approach

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246. Interval Training: HIIT Approach

CATEGORY: Fitness, Workout & Exercise 500 Courses

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Syllabus

INTRODUCTION
How to Use This Book
Mental Blocks
Why HIIT?
CHAPTER 1: STAYING YOUNG WITH HIIT
What Is High-Intensity Interval Training?
How Short Can You Go?
HIIT, Muscle & Cellular Health
HIIT & Disease Prevention
HIIT & Fitness
The Time Is Now
CHAPTER 2: GETTING STARTED THE RIGHT WAY
Medical Clearance
Avoiding Injury
How to Proceed If You Have Chronic Muscle or Joint Pain
Start Low & Go Slow!
Use a Heart Rate Monitor
Nutrition
Fitness Assessment
Goal Setting
CHAPTER 3: DYNAMIC WARM-UP
Trunk Side Bend
Trunk Rotation
Arm Crossover
Arm Circle
Shoulder Blade Mobility
Page Turn
Side Lunge
Knee to Chest
Hip Stretch with a Twist

Leg Crossover
Hip Swing
CHAPTER 4: HIIT ROUTINES
HIIT Strengthening
HIIT Cardio
Putting It All Together
Workout Gear & Equipment
The HIIT Routines
CHAPTER 5: THE HIIT EXERCISES
Core
Bird Dog (Legs Only)
Hip Raise
Turkish Get-Up
Bent-Leg Kick Back
Bird Dog
Crunch
Single-Leg Hip Raise
Side Jackknife
Plank
Side Plank
Prone Back Extension
Hip Up
Plank with Leg Raise
Bicycle Crunch
Lateral Bear Crawl
Circle Crunch
Upper Body
Knee Push-Up
Triceps Dip
Shoulder Blade Squeeze
Floor Raise I-Y-T
Jumping Jack Press
Bent-Knee Side Plank
Inchworm
Knee Push-Up with a Twist
Bear Crawl

Backward Bear Crawl
Push-Up
Lower Body
Wall Slide
Knee-Down Lunge
Step-Up
Squat
Lunge
Reverse Lunge
Lateral Lunge
One-Leg Step-Up
Up & Down
Reverse Lunge with Reach
Cardio
Jumping Jacks
Jumping Rope
Sprint
Mountain Climber
Squat Thrust
Ski Jump
Burpee (Optional Push-Up)
APPENDIX
Foam Rolling
Glutes/Piriformis (Butt Muscles)
Iliotibial Band
Gastrocnemius (Calves)
Quadriceps (Front of Thighs)
Hamstrings (Back of Thighs)
Erector Spinae (Upper and Lower Back)
Static Stretches
Neck Stretch
Shoulder Stretch
Lower-Back Stretch
Hip Stretch
Butt Stretch
Front of the Thigh Stretch

Back of the Thigh Stretch
Calf Stretch
Shin Stretch
NOTES
BIBLIOGRAPHY
ACKNOWLEDGMENTS
ABOUT THE AUTHOR

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