These 2 workouts are both part of my personal workout plan. One is a HIIT workout that is based on sprinting protocol (don’t worry, you don’t have to sprint outside if you don’t want to. There are options). The other workout is an upper body weight training workout that uses shortened rest periods to enhance fat loss. Read below for the “how-to” for each of these workouts.
Sprint or Flurry HIIT Workout
The format of this workout is simple, but it’s a killer. You will be doing a very high intensity activity for 8 seconds, then you will active rest for 12 seconds. Here’s the kicker: repeat it 60 times.
The whole workout should take you 20 minutes (not including warm-up and cooldown, you are own your own for those).
So, I bet you’re asking what is considered a very high intensity activity?
Sprinting counts, for sure. If you can’t get outside to sprint, you can do a flurry of punches. Or, you can also do the sprints on a spinning bike. Sprinting in place also works.
Personally, I like to alternate between sprinting in place and throwing a flurry of punches (right/left for 8 seconds, as fast as possible).
When you are doing this workout, you may come to a point where you are too winded (“gassed”) to do the next round. That’s OK. Skip it, rest up, and when your heart rate comes down and you are able to begin again, jump back in.
As you might have guessed, this type of workout can be hard to keep track of. That’s why I set up these 2 tools for you: a tracking sheet, and a video that will notify you of the starts and stops of each round. You could also use your own interval timer for that, but if you don’t have one, I have done the work for you with this video
Annnnd … Here’s the link for the tracking sheet. In the Hellfire Workout plan, this workout is called HIIT B.
Upper Body Shoulders and Arms Workout
This workout requires 1 set of dumbbells. Maybe 2 if you are strong on the shoulder presses. The premise of this workout is to keep rest periods shorter than the other weight training workouts that I normally do. Move through this workout with 15 to 30 second rest periods, but be sure to take more if you need it. Do 10 repetitions for each exercise. Go through the whole routine once, and then repeat it again.
If you aren’t sure of some of the lifts, or if you just want to follow along with me as I go through it with you, here’s the video for that
- Alternating Shoulder Presses
- Angled Biceps Curls
- Triceps Extensions
- Arnold Presses
- Hammer Curls
- Standing Biceps Curls
- Lateral Raises
- One Arm Triceps Extensions