Transcript
Page 1: hIIT - Sportbuch, Trainingsbuch, Sportverlag ... · beginner‘s hiit workout park bench hiit workout home hiit circuits the get strong hiit workout shrink that belly hiit workout

Lucy Wyndham-Read served in the

British Army for five years and

today is a world-renowned Fitness

and Weight Loss Expert with more

than 20 years of experience in

health, fitness, and nutrition. Lucy

is the author of several internati-

onal best-selling women’s fitness

books and apps as well as being

a regular on TV and Radio, giving

advice on how to stay fit. She

began her career in the Army and

is now the founder of LWR Fitness

specializing in Fitness, Weight Loss,

Body Sculpting, and Children’s

Health and Exercise. Lucy’s passi-

on is showing people that exercise

and healthy living can be easy and

quick. She has helped thousands

of people lose weight and stay in

shape through her workouts and

books.

For more details on Lucy visit

www.lwrfitness.com

lucy wyndham

-read

Lucy wyndham-readBecome your own hIIT TraIner wITh ThIs unIque Book!

This book provides you with a full explanation of what you need to get star-

ted with the newest fitness trend and contains various guides and charts

to help you with your training. Learn about the incredible benefits this HIIT

training method gives you and find the workout that suits you best.

The author, who served in the British Army for five years, has developed 16

specialized HIIT workouts with lots of illustrations and step-by-step guides

on how to perform the individual exercises.

Every workout in the book will have an intensity guide suggesting what

level of fitness the workout is best suited to to help you find the best HIIT

regime for you, whether you are a beginner or advanced exerciser!

In addition, the book contains a 7-day healthy eating plan to help you with

your weight loss aims, as well as sections on motivation and goal setting.

InTense workouTs – ImpressIve resuLTs: GeT sTronG & sexy In Less Than 15 mInuTes a day

hIIThIGh-InTensITy InTervaL TraInInG

Lucy wyndham-readhIIT—

hIGh-InTensITy InTervaL TraInInG

The FasTesT and mosT eFFecTIve way To GeT FIT and Burn FaT

16 easy-to-follow hIIt workouts:

THE 4-MINUTE FAT-BURNER HIIT WORKOUT

THE 5-MINUTE HIIT WORKOUT

THE 7-MINUTE HIIT WORKOUT

BEgINNER‘s HIIT WORKOUT

PARK BENCH HIIT WORKOUT

HOME HIIT CIRCUITs

THE gET sTRONg HIIT WORKOUT

sHRINK THAT BELLy HIIT WORKOUT

THE sUPER BODy sCULPTOR HIIT WORKOUT

THE ULTIMATE HIIT FAT BURNER

THE WALKINg HIIT WORKOUT

RUNNINg HIIT WORKOUT

THE FREE WEIgHTs HIIT WORKOUT

THE sKIPPINg HIIT WORKOUT

THE sKINNy JEANs IN 3 MOvEs HIIT WORKOUT

THE CALORIE-BURNINg CHAIR HIIT WORKOUT

www.m-m-sports.com

$ 16.95 Us/£ 12.95 UK

IsBN 978-1-78255-064-8

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Table of conTenTs

5

Table of conTenTsINTRODUCTION ......................................................................................................................10

ParT I: Ge TTInG sTarTed & UndersTandInG HIIT 1 How HIIT works ......................................................................................................... 13

TWO ExAMPLE WORKOUTS .................................................................................................14

Workout 1: 45-Minute Power Walk .................................................................................14

Workout 2: 15-Minute HIIT Power Walk ........................................................................14

2 How YoUr BoDY MoVEs .......................................................................................... 16

3 INTENsITY VErsUs DUrATIoN ................................................................................21

4 FIT TEsTs AND rEsULTs..............................................................................................23

THE ONE-MILE TEST: RUN OR WALK ................................................................................24

THE UPPER-BODY TEST: PUSH-UPS ...................................................................................25

THE LOWER-BODY TEST: WALKING LUNGES ..................................................................26

THE HOW YOU FEEL TEST .....................................................................................................27

BODY SHAPE AND WEIGHT LOSS ......................................................................................28

Measure  ..................................................................................................................................29

5 YoUr HIIT kIT LIsT .......................................................................................................30

SHOES/TRAINERS/SNEAKERS ...........................................................................................30

ONE FOR THE GIRLS ...............................................................................................................30

STOPWATCH/TIMER ...............................................................................................................31

OTHER ITEMS FOR YOUR KIT ...............................................................................................32

6 workoUT INTENsITY GUIDE ....................................................................................33

7 wArM-UP sTrETCH AND CooL-DowN ..................................................................34

HOW TO WARM-UP: ................................................................................................................35

Calf Stretch .............................................................................................................................36

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HIIT—HIgH-InTensITy InTerval TraInIng

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Hamstring Stretch .................................................................................................................37

Quadriceps Stretch ...............................................................................................................38

Triceps Stretch ........................................................................................................................39

Chest Stretch ..........................................................................................................................40

Back Stretch ............................................................................................................................41

8 HEALTH AND sAFETY ..................................................................................................42

9 IF YoU INjUrE YoUrsELF...........................................................................................43

ParT II: THe WorkoUTs10 THE 4-MINUTE FAT-BUrNEr HIIT workoUT .......................................................47

11 THE 5-MINUTE HIIT workoUT .................................................................................52

12 THE 7-MINUTE HIIT workoUT .................................................................................58

13 BEGINNEr‘s HIIT workoUT .....................................................................................66

14 PArk BENCH HIIT workoUT ....................................................................................71

15 HoME HIIT CIrCUITs ...................................................................................................78

16 THE GET sTroNG HIIT workoUT............................................................................85

17 sHrINk THAT BELLY HIIT workoUT ......................................................................94

18 THE sUPEr BoDY sCULPTor HIIT workoUT ....................................................101

19 THE ULTIMATE HIIT FAT BUrNEr .......................................................................... 108

20 THE wALkING HIIT workoUT ................................................................................ 112

21 rUNNING HIIT workoUT ........................................................................................ 114

22 THE FrEE wEIGHTs HIIT workoUT ...................................................................... 116

23 THE skIPPING HIIT workoUT ................................................................................127

24 THE skINNY jEANs IN 3 MoVEs HIIT workoUT..............................................134

25 THE CALorIE-BUrNING CHAIr HIIT workoUT................................................138

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Table of conTenTs

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ParT III: nUTrITIon26 LEArN ABoUT CLEAN FIT FooD.............................................................................147

27 wHAT MAkEs A HEALTHY CLEAN FIT DIET .........................................................149

28 THE DANGErs oF sUGAr.........................................................................................152

29 sIzE MATTErs!.............................................................................................................155

30 THE CLEAN FIT FooD sCALE ...................................................................................156

31 MY 7-DAY CLEAN FIT FooD EATING PLAN ..........................................................157

DAY 1 ......................................................................................................................................... 158

DAY 2 ......................................................................................................................................... 160

DAY 3 ......................................................................................................................................... 162

DAY 4 ......................................................................................................................................... 164

DAY 5 ......................................................................................................................................... 166

DAY 6 ......................................................................................................................................... 168

DAY 7 ......................................................................................................................................... 170

32 How To kEEP oN TrACk .........................................................................................172

TIP 1: GET SOCIAL ................................................................................................................. 173

TIP 2: REJUVENATE YOUR WORKOUT WARDROBE ...................................................174

TIP 3: CREATE YOUR OWN HIIT PLAYLIST .................................................................... 175

TIP 4: CHUCK IT OUT ............................................................................................................176

TIP 5: DETERMINATION AND DISCIPLINE ................................................................... 177

TIP 6: LAY IT OUT .................................................................................................................. 178

TIP 7: SEEING IS BELEVING ................................................................................................ 179

TIP 8: WHAT YOU GET ......................................................................................................... 180

ACkNowLEDGMENTs ..................................................................................................... 182

CrEDITs .............................................................................................................................. 183

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HIIT—HIgH-InTensITy InTerval TraInIng

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12 THe 7-mInUTe HIIT WorkoUT _ Time: 7 MINUTES

_ Intensity: MODERATE to HARD

_ Timed/Reps: TIMED

_ Planes of Movement: SAGITTAL, FRONTAL, and TRANSVERSE

_ Tones: ABS, ARMS, WAIST, BOTTOM, THIGHS, LEGS, and CHEST

_ RPE: 5 to 7

So this is simple. We have seven exercises, and each one you perform for 50 seconds,

with a 10-second rest period before moving on to the next. This workout uses every

single muscle group, so in just 7 minutes you are going to get a full-body workout and

feel great afterward. Grab your stopwatch for this one. Complete your warm-up and

stretches on pages 35-41.

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ParT II | THe workoUTs

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exercIse 1: WalkoUT Press

Standing with good posture, your feet should be hip-width apart and your knees

slightly bent. Keeping your tummy muscles pulled in, slowly start to walk your hands

down the front of your legs until both your hands touch the floor. Then keep walking

your hands out until you are in a full plank position and perform 1 push-up. Now

slowly walk your hands back in and then back up your legs, returning to the start

position. Hold for a second and then repeat. Keep doing this for 50 seconds. Then

have a 10-second rest period.

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HIIT—HIgH-InTensITy InTerval TraInIng

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exercIse 2: lUnGe and kIck

Start in a deep lunge position with your hands on your hips. Then kick your left leg

straight out in front and lift your arms to shoulder height. Then return to the start

position. Repeat for 25 seconds on the left leg and then do the same on the right leg.

Follow with a 10-second rest period.

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ParT II | THe workoUTs

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exercIse 3: jUmP UP

Start in a supine position with arms extendes above your head. Then come straight up

to a standing position as fast as you can and jump high. Come straight back to the

start position, and do this for 50 seconds. Then have a 10-second rest period.

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HIIT—HIgH-InTensITy InTerval TraInIng

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exercIse 4: HoP IT

Simply hop on your left leg for 25 seconds, aiming to land softly each time. Then

switch to your right leg, making sure you keep you upper body straight and your

tummy pulled in. Then have a 10-second rest period.

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ParT II | THe workoUTs

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exercIse 5: V crUncH

Place hands and feet on the floor and then lift one leg high up behind you. Pause for

a second and then bring the knee close in toward your chest. Do this for 25 seconds

on one leg before changing to the other leg. Make sure you keep those tummy muscles

pulled in. Then have a 10-second rest period.

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HIIT—HIgH-InTensITy InTerval TraInIng

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exercIse 6: ab sHaPer

Sitting on the floor with your knees bent and feet on the floor, rotate from your waist

and reach your hands around to one side, hold, and then rotate to the opposite side.

If you want to work those abs harder, then you can lean back slightly. Do this for 50

seconds, and then have a 10-second rest period.

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ParT II | THe workoUTs

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exercIse 7: facedoWn knee To cHesT

On the floor with your hands slightly in front of your shoulders, bring one knee into

the chest, hold, and then switch to the other knee. If you want a real challenge, then

do this fast, so it is just like you are running. Do this for exactly 50 seconds, and then

have a 10-second rest period.

At the end of the workout, you must complete your cool-down stretches on pages 35-41

and drink a glass of water.

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