hiit - meyer & meyer sport · the 7-minute hiit workout beginner‘s hiit workout park bench...
TRANSCRIPT
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
59
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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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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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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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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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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