The Elite Physique

3 HIIT Workouts to Get You Lean

Use These 3 HIIT Workouts to Get You Lean and Super Cut

Here are three HIIT workouts to get you lean and cut for your competition. Yes, that’s RIGHT! Before we begin, congratulations! On what? On discovering this cool cardio training format. Now you will be able to get rid of your fat by burning it fast.

Let’s define HIIT first. It means high intensity interval training. In other words, you have a set amount of time when you do high intensity work which is then followed by a set amount of time of rest or low intensity work. You repeat this workout rotation a set amount of time. And it’s important to have a good warm-up and a good cool down.

woman doing HIIT workout to get you lean

What Are Interval Workouts?

The word “interval” means “a period of time between two points.” So, you begin your cardio workout by doing something with high intensity, then follow-up with a low intensity rotation. After that cycle you repeat this entire format a set number of times.

Intervals are more effective for fat loss than training hard at a steady rate. Instead of training hard non-stop, HITT lets you spend more total time at high intensity levels. And this in turn has you burning more fat.

There’s lean muscle building, a strength component, combined with fat burning, a cardiovascular component. Your metabolism increases up to 48 hours after you exercise. While you are resting, your fat is burning.

This type of training TORCHES body fat and saves time. Plus, you don’t need fancy or expensive equipment; most training can be done right at home. Such as? Think squats, push-ups, and pull-ups. Decide on an exercise for a set number of time back-to-back without in-between rest. That equals 1 set. Rest 30 to 60 seconds, repeat the whole sequence and do 3 to 5 complete sets. Do this three times a week and see the results.

HIIT Workout #1 (Cardio Creativity)

Do you have a jump rope? If you don’t, get one. You’ll get a great workout with the constant motion of rope battling, plus you’ll increase your power, strength and endurance. Some common rope movements are slams, spirals, waves, throws and whips. You’re swinging your arms this way and that way for timed intervals. Don’t forget to plant your feet shoulder wide and stabilize your core. Think athletic stance.

Here’s a suggestion: your warm-up is moderate jump rope for 5 minutes. Then do 3 to 5 sets of 10 to 30 intervals — here’s where the throws, waves, whips, spirals and slams come in — and 45 to 60 seconds of rest in between intervals. Then cool down with moderate jump rope for 5 minutes. Who thought using a jump rope could be so much fun?

HIIT Program #2 (Hit HIIT HARD with This Method!)

Boxing. Yes, hit a heavy bag. Do you have a lower body injury or limitation? Don’t worry. Hitting a punching bag is a great upper body workout. Don’t do another upper body heavy workout either following this workout or the day after this workout. Your arms and shoulders will hurt so much you’ll feel like you’ve been in a bar fight. Ready?

Warm up with 10 minutes of jump rope. Ah, the jump rope again. What luck to be able to use it in two workouts. Well, it’s not luck really. It’s a well-thought-out decision. After all, a jump rope … Let’s get back to boxing.

After your warm-up, do 5 rounds of 10 to 30 second all out. What does all out mean? It means beating that bag until it yells “uncle.” Oh, all right, punching bags don’t speak; but, you get the point. Oh, don’t forget to do 2 to 4 minutes of jump roping in between rounds. Then what? For your cool down, do a 10 minute walk. Wow! It’s exciting just to read about this workout. Well, I’m excited. Anyway …

HIIT Exercise Workout #3 (Cardio Power to Ignite Fat Loss)

Kettlebells are back. Yes indeed. These have become quite popular. It’s not the kettlebells but more the kettlebell swings. This workout activates your glutes and hamstrings. Let’s here it for glutes and hamstrings. Okay. Moving on.

Kim Nunley at suggests that Kettlebell swings strengthen back muscles, stimulate glutes, engage core muscles and help strengthen knees and hips. Oh my goodness! All that? Yes, all that. Listen, though, be sure to choose the right weight. Pick a comfortable weight that you can swing not too easily, but easier than too heavy. Just think of your positive muscle growth. Ready?

For your warm-up, you can either jump rope for 5 minutes moderately (yes, again, the jump rope) or do a 10 minute power walk or light jog. After that do 5 sets of intervals, 10 to 30 seconds (full swings) and 45 to 60 seconds of rest in between intervals. Finally, do another 5 minutes of moderate jump rope or 10 minutes brisk walk/jog to cool down.

The Secret To Make High-Intensity Work Continually

Let’s get back to HIIT workouts to get you lean for your figure contest. Most important, don’t overuse these workouts. What’s usually recommended is 3 to 4 high-intensity workouts a week and never do them after a high intensity leg workout. Also, why 10 to 30 second intervals? I’m so glad you asked.

You need to build your tolerance and get in condition. People are different and respond in different ways to certain things. Experiment and decide what you like best and what works best for you. Perhaps start with 10 second intervals and then see if you can move on to 30 seconds. You don’t want to overdo it or risk hurting yourself. It probably would be good to keep your workouts around 20 minutes and really focus the hardest on your short bursts.

On the other hand, some say that your HIIT shouldn’t last no more than 10 minutes. Work hard? Ten minutes should do the trick. Up to 15 plus minutes? You’re not doing true HIIT and not working hard enough. That’s what some say anyway.

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These are quality HIIT workouts to get you lean.   Find out more on how to workout to get cut and even stage-ready in my Contest Prep Crash Course.  Learn the in’s and out’s to what it takes to get in shape and stage-ready.  Get it FREE from the link below…


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Karen Sessions NSCA-CPT

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My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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