Hiit It Hard

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Ready to get started with the most highly effective and efficient workouts on the planet? Then let’s
get started! Along the way, we’ll discover that there’s a lot more to HIIT than just the basic
alternating speeds; we’ll learn some advanced techniques like cardio acceleration, fartlek training,
speed drills, concurrent training, metcon, tabata, finishers and more.

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Chapter 1: Cardio Training, Then and Now…………………………………………………………………………………3
More Benefits of HIIT…………………………………………………………………………………………………………..4
Chapter 2: The Science of HIIT, Understanding Your Body So You Can Get More Out of It……………….6
The Three Energy Systems……………………………………………………………………………………………………6
How We Progress Through Energy Systems……………………………………………………………………………8
Chapter 3: How to Start HIIT Training With Running……………………………………………………………………9
How to Build Up a Basic Level of Fitness ………………………………………………………………………………10
A Gentle Introduction to HIIT………………………………………………………………………………………………10
Chapter 4: Tips for Better HIIT Results……………………………………………………………………………………..12
Should You Use Machines?…………………………………………………………………………………………………12
Incorporating Fasted Cardio ……………………………………………………………………………………………13
Chapter 5: Concurrent Training and Using Kettlebells ……………………………………………………………….14
Concurrent Training (Resistance Cardio) ………………………………………………………………………………15
Introducing the Kettlebell Swing………………………………………………………………………………………15
Chapter 6: Advanced HIIT Protocols – Tabata, MetCon and Cardio Acceleration…………………………..17
Tabata ……………………………………………………………………………………………………………………………..17
Cardio Acceleration……………………………………………………………………………………………………………18
Fartlek ……………………………………………………………………………………………………………………………..19
MetCon ……………………………………………………………………………………………………………………………20
Chapter 7: Creating Whole-Body Circuit Routines……………………………………………………………………..21
How to Design the Perfect Circuit Routine ……………………………………………………………………………21

Building Muscle With Circuits……………………………………………………………………………………………..22
Last Works: How to Add HIIT to a Healthy Lifestyle …………………………………………………………………..23

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