Bartram - High Intensity Interval Training

High-Intensity
Interval Training

by Sean Bartram

A member of Penguin Group (USA) Inc.

Publisher: Mike Sanders

Associate Publisher: Billy Fields

Senior Acquisitions Editor: Brook Farling

Development Editor: Ann Barton

Design Supervisor: William Thomas

Photography: Matt Bowen Photography

Senior Production Editor: Janette Lynn

Indexer: Johnna VanHoose Dinse

Layout: Ayanna Lacey

Proofreader: Laura Caddell

PRODUCTION, LONDON

Digital Producer: Alex Valizadeh

Senior Digital Producer: Miguel Cunha

DIGITAL OPERATIONS, DELHI

Head of Digital Operations: Manjari Hooda

Producer: Rahul Kumar

Assistant Editor: Etika Kapil

DTP Designer: Manish Bhatt

Operations Assistant: Tauhid Nasir

INTRODUCTION

If you picked up this book, then youve likely heard or read something about high-intensity interval training, or HIIT. Maybe youve heard that HIIT is a great way to get in shape without spending time and money at the gym. Maybe youve been logging hours on the treadmill and arent seeing the results you want. Or maybe youd like to lose weight for a vacation or special occasion.

Whatever your motivation, youre ready to begin. This book will guide you through your HIIT journey with 100 high-intensity routines differentiated by ability level, step-by-step instruction for 60 HIIT exercises, and tips and advice for nutrition, recovery, and monitoring your progress.

Get ready to work harder than youve ever worked before, because HIIT is all about maximizing your time and effort. It requires you to work at the height of your abilitybut only for a short period of time. The key to HIIT is alternating short bursts of all-out intensity with short periods of rest. Studies suggest that this method of interval training is far more effective for burning body fat and increasing endurance than steady-state exercise, like jogging or biking.

In my studio I work with clients of all shapes, sizes, and ability levels. Ive had motivated clients who have come in with significant weight loss goals and have achieved them thanks to these routines. We also have professional athletes who come in with incredible fitness levels and need to keep their bodies in top form. Thats the beauty of HIIT; it can work for just about anyone. While most people undertake HIIT to lose body fat and shed a few pounds, its equally effective for improving athletic performance, coordination, and core stabilityessential tools to any athlete. No matter your ability level, starting point, or goal, if you are motivated and ready to put in a little sweat equity, HIIT will take your fitness to another level.

This book is designed to make your HIIT experience as easy as possible with exercises, workouts, and multi-day challenges that can be tailored to your schedule and your goals. Turn the page to learn more about HIIT and enter the exciting world of X-jacks, burpees, and skater jumps. It will be physically and mentally tough, but remember: good things come to those who sweat!

PUSH YOURSELF

HIIT can be incredibly effective, but only if you work for it. If you only give 50 percent of the effort required, you can only expect 50 percent of the result. The key to HIIT is truly pushing yourself to the limit during the high-intensity intervals.

When youre training at a high level of intensity, you may feel uncomfortable, sore, and tired. You may even fail to finish. I encourage you to persevere. Giving it your all, even when uncomfortable, is the only way to have success!

ACKNOWLEDGMENTS

Credit is due to so many incredible people who have contributed their time, energy, and talent to the production of this book.

Thank you to Alpha Books and DK Publishing for their faith in me and for making this project possible. A very special thank you to the Dream Teammy editors, Brook Farling and Ann Barton; our model, Breanna Fonner; and our photographer, Matt Bowen. Your enthusiasm and passion line every page of this book and it would not have been possible without each of you. I am very proud of all we have accomplished together and hope you are, too.

A huge thank you to my clientsyour sweat provided the motivation for each page, and your dedication and commitment are my daily inspiration.

Sometimes the words thank you dont seem like enough for the people who have supported and believed in me. I may never be able to repay what these people have contributed, mentally, spiritually, and emotionally. To Clint and Gayle Bucher, Amy and Ben Breeze, Jess and Chad Frye, Jamie and Angie Volpert, the Zupancics, Erin Bell, Nicole Pollard, Kelly Tilley, and the incredible women of the Indianapolis Colts CheerleadersI shall forever be grateful.

The biggest thank you of all goes to you, the reader. I hope that this book challenges and inspires you, no matter what your end goal.