In an age where fitness enthusiasts are more into stationery bikes, treadmill runs and ellipticals; the number of people who solely focus on their efforts of calorie burning around sessions of low-medium intensity cardio is almost on the verge of extinct. Doing cardio or even opting for it is more about posting Instagram feeds than actually trying to benefit from it. Spending hours at the gym might be giving out lean physiques, and an overall body muscle improvement but it is nothing but time consuming and monotonous.
Time is precious and you wouldn’t want to keep hitting the gym for a decade to get into shape. In an age where almost everything is being revamped and remodelled to act fast, why should getting a leaner physique be a long and dreary practice?
With HIIT’s 100s program, it is possible to burn fat within a short span of six weeks. Sound interesting? Let us take you into a brief tour of the miraculous six week fat burning process.
HIIT has for long been associated with cardio, but to get your myth bubble popped: HIIT Is also beneficial in the weight training. To let you know, weight training is itself a type of HIIT where you complete a set with absolute effort, thereafter resting for a while followed by the second set, rest again and keep repeating the process. You might want to rest for a couple of minutes in between the sets but that would not prove to be beneficial, so the trick lies in reducing the resting duration as much as you can.
For this particular six week shredding challenge, it would prove beneficial to add on weights and two famous techniques of weight training: Hundreds Training and German Volume Training. In the former set, you need to perform 10 sets of 10 reps for a single exercise per muscle group; Whereas in the latter one, one need to perform 10 sets of 10 reps on a particular exercise. In the entire exercise for both the techniques, you get resting time of 60 seconds between each exercise, and gradually the more you lessen the break time, the more you benefit.
With good efforts come great results
The following exercises to burn your body fat within six week time might appear to be a cake walk, but don’t be deceived. After having followed the HIIT’s protocol on the first set of exercise, you will have to do three sets as against the failure of the same exercise with your 10-rep to the extreme. Needless to say, you will falter in having to do 10 full reps with the weight of 10RM post 10 sets of 10 reps, thus barely, managing with 6-8 reps.
You would have to perform a drop set with the similar weight of HIIT 100’s on the third set and continue doing as many reps as you can manage. You can rest for a minute between the sets of 100’s to maximise the procedure of fat burning. Also you must follow the specific weight training pertaining to muscle groups with one last HIIT 100s dosage utilising whole-body exercises such as kettle bell swings, dumbbell dead lifts, kettle bell snatches, Dumbbell cleans and more.
While undergoing HIIT 100s program during the 1-3rd week, when the rest time is about 30 seconds or more, try doing the three sets of 10 as swiftly as you can. This will lead to improvement in muscle strength and power, even when you are using light weights.
Try concentrating on the contraction and squeezing of each rep for two seconds during the sets of 4-6; This will build a powerful muscle connection, which is of utmost need for muscle shape, size and separation. During the 4th-6th week when the rest interval is lessened to 20 seconds, you aim must solely centre on completing 100 reps. You need not worry about the rep control or speed: just get it completed in the best form while your muscles are able to carry on.
Now get started!
All you have to do prior to the HIIT 100’s workout is to choose a weight that is equal to 50% of what you could do for 10 reps. You need not worry about going too heavy. In case you cannot finish 10 reps prior to the eighth set, drop it by 5-6 pounds.
There are multiple benefits of HIIT 100’s program. Besides helping you to curb weight faster, the weights you lift during the exercises would force the growth of your muscles no matter how light a weight they are. On doing HIIT 100’s, with shorter intervals you get to develop terrific muscle endurance which in turn would improve your conditioning, playing a crucial role in many different sports and activities.