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High Intensity Interval Training

High Intensity Interval Training (also known as “HIIT”)  is a great way to burn lots of calories without having to spend a ton of time doing cardio.

“So why don’t people do it more?” you may ask.

Well, because it’s intense. Hence the word “intensity” training.

That’s really all it is. You do a short burst of really hard, intense work (like sprinting as fast as you can for 30 seconds for example) and then you take a quick rest. Then, you do another short, intense burst of activity again. 

Doing just a 20-minute HIIT session can burn the same amount of calories as doing an hour or more of normal cardio, and what’s even better, is it can put your body into a state of “fat burning” for up to 48 hours.

Here’s my first HIIT session that I’ve been doing for a while. I’ll usually do it for a month or so, and then stop for a month. I often start to see great cutting results within just a couple weeks.

15 Minute Fat Burning Home HIIT Workout on YouTube

HIIT Workout #1

Beginners: 15 seconds for each exercise, 45 seconds of rest
Intermediate: 30 seconds for each exercise, 30 seconds of rest
Advanced: 45 seconds for each exercise, 30 seconds of rest
  1. Jumping Jacks
  2. Rest
  3.  Burpees
  4. Rest
  5.  Push-ups
  6. Rest
  7. Side Plank – Right Side
  8. Rest
  9. Side Plank – Left Side
  10. Rest
  11. Mountain Climbers
  12. Rest
  13. High Knees
  14. Rest
  15. Squat Jumps
  16. Rest
  17. Jump Lunges

Rest for 3 minutes, then repeat the HIIT cycle one more time!