High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
Workout B, Phase 1
- Jump-Rope (warm-up) – 7 sets – 30 seconds – 15 seconds rest
- Jumping Jacks (warm-up) – 7 sets – 20 seconds – 15 seconds rest
- Kettlebell Snatch – 3 sets – 20 seconds – 20 seconds rest
- Band Sprint – 3 sets – 20 seconds – 20 seconds rest
- Calf Jump – 3 sets – 20 seconds – 20 seconds rest
- Kettlebell Swing – 3 sets – 20 seconds – 20 seconds rest
- Band Woodchopper – 3 sets – 20 seconds – 20 seconds rest
- Connect two resistance bands with handles to a stable structure. Hold the bands securely in front of your shoulders and sprint as far forward as you can, as explosively as possible. Then quickly but carefully return to the start position and repeat in this fashion for 20 seconds. This exercise is similar to running up a hill that gradually increases in steepness; the further you sprint from the base, the more resistance the bands provide.
- Standing with your feet shoulder-width apart, bend at the knees and hips to grasp a kettlebell with your right hand using an overhand grip. Swing the kettlebell back between your legs and behind you, and then use your hips to swing it forward, bringing your arm straight over your head without bending your elbow. You should keep a firm yet loose grip on the kettlebell, allowing the bell to swing over to the back of your arm in the top position. Hold the top position for a second, then lower the kettlebell back to the floor and switch arms and repeat. Continue by alternating arms.