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  • 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

    15_01_12_Umschlag_HIIT_ar.indd 1 12.01.15 09:43

  • 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

    15_01_09_satz_Hiit_ar.indd 5 09.01.15 10:42

  • HIIT—HIgH-InTensITy InTerval TraInIng

    6

    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

    15_01_09_satz_Hiit_ar.indd 6 09.01.15 10:42

  • Table of conTenTs

    7

    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

    15_01_09_satz_Hiit_ar.indd 7 09.01.15 10:42

  • HIIT—HIgH-InTensITy InTerval TraInIng

    58

    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.

    15_01_09_satz_Hiit_ar.indd 58 09.01.15 10:44

  • 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.

    15_01_09_satz_Hiit_ar.indd 59 09.01.15 10:44

  • HIIT—HIgH-InTensITy InTerval TraInIng

    60

    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.

    15_01_09_satz_Hiit_ar.indd 60 09.01.15 10:45

  • ParT II | THe workoUTs

    61

    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.

    15_01_09_satz_Hiit_ar.indd 61 09.01.15 10:45

  • HIIT—HIgH-InTensITy InTerval TraInIng

    62

    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.

    15_01_09_satz_Hiit_ar.indd 62 09.01.15 10:45

  • ParT II | THe workoUTs

    63

    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.

    15_01_09_satz_Hiit_ar.indd 63 09.01.15 10:45

  • HIIT—HIgH-InTensITy InTerval TraInIng

    64

    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.

    15_01_09_satz_Hiit_ar.indd 64 09.01.15 10:45

  • ParT II | THe workoUTs

    65

    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.

    15_01_09_satz_Hiit_ar.indd 65 09.01.15 10:45