HIIT Ebook

Get Fit With HIIT! RED MOUNTAIN APPROVED

H I G H I N T E N S I T Y I N T E R VA L T R A I N I N G

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Your desire to change must be greater than your desire to stay the same!

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Anita Terlizzi

RM Fitness Expert & Certified Personal Trainer

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HIIT is a great workout in that it helps burn fat due to the intense anaerobic phases. Exercise keeps our cardiovascular system healthy, could increase longevity, definitely improves quality of life by maintaining strength, agility, flexibility as we age which helps us do more of the activities we enjoy. It also helps maintain and build lean body mass plus a big added benefit of an improved sense of well-being with an increase in endorphin release. Many people not only notice feeling more upbeat and happier, but a renewed sense of energy.

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Dr. Shelly Kocher, M.D., FACOG Medical Director

High Intensity Interval Training (H.I.I.T.) focuses on exerting maximum effort for a minimal amount of time. HIIT workouts increase the amount of oxygen your body can use while exercising and have many performance-based benefits like afterburn effect (excess post-exercise oxygen consumption), and cardiovascular strength1.

The most important HIIT rule: More is not necessarily more. Try to fit in a high-intensity interval workout like these two or three times per week, if you’re doing it the way it was designed, you won’t be able to do more than that. Doing HIIT most days of the week means you run the risk of an ineffective recovery. And an ineffective recovery means you miss out on other aspects of fitness like weight lifting or flexibility. HIIT is one part of an all-around routine – not the only one.

We encourage all our patients to exercise in conjunction with all our programs, recommending a total of 150 minutes per week, whether it be RM3® or RM Lifestyle®. Use this workbook to explore HIIT as a new healthy challenge to your workout regime!

“7 Benefits of HIIT That Will Make You A Stronger Athlete”. Spartan. https://www.spartan.com/blogs/unbreakable-training/benefits-of-hiit

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PRO TIPS

DIRECTIONS

• Take 15–20 grams of protein within 40 minutes of your workout.

This supplies your muscles with the amino acids it needs to repair and grow.

Do the following circuits at your own pace. For example, do 10 reps for each exercise and repeat each circuit 4x’s with :10 seconds active rest* between each exercise. Start with one circuit per week before trying out multiple ones.

• Warm up before you start any workout. Prepare your body with dynamic functional movements that are similar to the moves you’ll do in a workout. For example, slow and controlled side lunges in prep for skater jumps.

• Download Gymboss to track interval timing, a free app.

• Stretch at the end of the final circuit.

*Active Rest = Keep moving while you’re catching breath.

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CIRCUIT 1 1

CIRCUIT 2

(8 minutes)

Jump Squats

1

Sink into your heels, as you come up, either squeeze glutes at the top or take a small jump into the air, landing softly into the next squat.

2

Duck Unders + Inside Leg Back Lunge

(8 minutes)

Two Jumping Jacks + One Touch Down (Alternate)

Perform two Jumping Jacks*, then take a long step back with your right leg, as you tap floor with right hand. Come up to two Jumping Jacks and then step back with left leg as you tap floor with left hand. *Modified Move: Instead of full Jumping Jacks, reach right arm overhead as you step right foot out, back center, reach left arm overhead as you step left foot out, back center, continue to alternate.

2

Hold Tall Plank, Tap Shoulders

As you side step to the right, “duck under” as if you were ducking under a low hanging tree branch, stand tall.

Make sure your shoulders are stacked over wrists. Hold a “tall” plank on toes*. Right hand quickly taps left shoulder, and left hand then quickly taps right shoulder. Continue to alternate. *Modified Move: Complete on your knees.

Inside leg (in this case, your left leg) will step back into a back lunge back to standing position. Alternate, switch legs and continue.

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CIRCUIT 3 1

CIRCUIT 4

(8 minutes)

Caterpillar Walk-Out

1

Stand at the foot of your mat, Caterpillar Walk Out and Elbow Walk. (This might be difficult for beginners, so you can skip this if it’s too hard. You can work your strength up to this.) Caterpillar back to standing position, jump at the top.*

(8 minutes)

Pop Squats

Both feet center, hop twice (on balls of your feet) + jump into one wide squat (all of your body weight into your heels), tap floor, with one hand, between legs. Jump into that double hop + wide squat, tap floor with other hand.

*Modified Move: Baby squat at the top.

2

Three Calf Raises + Squat

2

Stand with legs hip distance apart. Raise your calves by lifting your heels.

Bring heels down and immediately squat by bending knees and pushing butt out.

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Scorpion Pushup

Start on all fours on the floor, keep knees together. As you lower your upper body, kick one leg straight behind you, drop hips to a flat back. Raise yourself back to all fours. Alternate legs as you continue pushups.

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Get up every morning and tell yourself, ‘I can do this!’

Anita Terlizzi, RM Fitness Expert & Certified Personal Trainer

R E D M O U N TA I N W E I G H T LO S S . C O M

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CIRCUIT 5 1

CIRCUIT 6

(8 minutes)

Crab Kicks

1

Crab position (on hands and flat feet, belly faces ceiling). Alternate leg kicks.

2

Oblique Crunch + Side to Side Heel Taps

Lay on your back, legs bent, feet flat on floor, arms straight and to your sides, palms facing body. Using your core muscles, lift shoulders off the floor, hold, while looking to ceiling, reach right hand to right ankle, reach left hand to left ankle. Continue to reach left and right, rotating from your waist.

(8 minutes)

Skaters

Lead with your right leg, leap over to your right foot, landing softly. As you sit into heel of your right foot, your back leg extends long behind your right leg, left toe taps floor. Immediately, launch to your other leg. Repeat with more speed.

2

Hover Back Lunge

Hover and hold (all weight into heels, knees bent for ready position), step right leg back and drop right knee towards floor, but do not touch floor, bring leg back into a hover, step back with left leg, alternate legs.

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CIRCUIT 7 1

CIRCUIT 8

(8 minutes)

Wide Squat + Quick Center Hop

1

Legs shoulder width apart, squat (sink deeply into heels with butt back as if you are sitting in a chair), quick hop to center, (on balls of your feet).

2

Side to Side Lunge

Curtsey Lunge (Alternate)

Frame your toes and hips forward. Right leg takes giant step back behind left leg. Squat into left front heel and rise to standing position. Alternate sides.

2

Stand tall, take a large step to the left, sink weight into left heel and sit back as if you are sitting in a small chair behind you, while keeping right leg straight. Push off from your left foot to the standing position. Repeat, taking a large step to the right. Alternate.

(8 minutes)

“Prayer Hands” Crunch

Hold Wide Squat + Prayer Hands in front of chest. Toes pointing to 11 o’clock and 1 o’clock (plie squat). Hold. Hinge forward to tap right forearm to left thigh (they do not need to touch), come to an upright position (still holding squat, keep weight into heels), rotate to the other side. Alternate.

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CIRCUIT 9 1

C I R C U I T 10

(8 minutes)

Jog in Place or High Knees

1

Low impact would be a gentle jog. For a higher impact, jog while lifting knees to waist height.

2

Jump Rope

Pretend that you have a jump rope, and have fun!

Alternate Forward Lunge

2

Stand upright, step forward, leading with left foot and sink into left heel, as you drop right knee towards the floor (the goal is to get both knees bent at 90 degree angles). Push back into standing position and step forward with right foot. Continue and alternate sides.

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(8 minutes)

Narrow - Wide - Narrow - Wide Squats

Stand with legs close together and sink into heels, then stand up, step left for a wide squat. Stand up, back to a narrow squat. Stand up step right to a wide squat. Stand tall to a narrow squat, continue.

Do it and your mind and body will thank you for it!

Anita Terlizzi, RM Fitness Expert & Certified Personal Trainer

R E D M O U N TA I N W E I G H T LO S S . C O M

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CIRCUIT 1

CIRCUIT 2

(8 minutes)

(8 minutes)

TAKE THE FIRST STEP TO BECOMING A HEALTHIER VERSION OF YOU. If you are looking for a partner to help you keep your weight on track, request an appointment to meet with one of our medical providers in-person at one of our locations or online via video appointment.

800.239.7830

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REDMOUNTAINWEIGHTLOSS.COM

*RM3® patients should limit their workouts to 30 minutes per day. Always consult with your medical provider before beginning a new fitness routine.

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