Irene Lewis-McCormick - The HIIT Advantage High-intensity Workouts for Women

High-Intensity Workouts for Women

Irene Lewis-McCormick

Human Kinetics

Library of Congress Cataloging-in-Publication Data

Lewis-McCormick, Irene, 1967

The HIIT advantage : high-intensity workouts for women / Irene Lewis-McCormick.

pages cm

Includes bibliographical references and index.

1. Reducing exercises. 2. Exercise for women. 3. Physical fitness. 4. Weight training. I. Title.

RA781.6.L49 2016

613.7'1082--dc23

2015018430

ISBN: 978-1-4925-0306-4 (print)

Copyright 2016 by Irene Lewis-McCormick

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Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased The HIIT Advantage : pg. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased The HIIT Advantage may not reproduce any material.

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This book is dedicated to the fitness professionals who commit themselves daily to long hours as they motivate, educate, and inspire others.

Lower-Body Exercises

Upper-Body Exercises

Core Exercises

30-Minute HIIT Workout

As high-intensity interval training (HIIT) programs have proliferated in the fitness industry, an obvious need has developed for a complete application-based text with an explanation of what HIIT is and how it can be used to enhance training. Not nearly enough information exists in a single source regarding how to use HIIT for everyday fitness. This book contains information about taking a decisive approach to HIIT and manipulating the energy systems with purposeful exercises that include built-in progressions and regressions that are quick, effective, and can bring about major changes. Exercise selections that focus on major calorie burning, increased lean muscle, and fat loss for women at any fitness level.

Most articles and studies that examine HIIT are geared toward researchers, coaches, and fitness professionals; they address the physiology of HIIT, how it is used for elite athletes, and often its physical benefits. Additionally, most articles focus mainly on the Tabata approach, but HIIT is much more than just going super hard. Moreover, it is more than just a trend or fad. HIIT is a specific system based on scientific research and an outgrowth of increased knowledge in the areas of functional, continuous interval training using regular ratios of training to recovery. Even though this book is detailed enough to assist and guide a highly skilled trainer or coach, it is designed to be a handbook for women who may be less familiar with HIIT, or have minimal experience using HIIT protocols. Although written for women, this book is for anyone of any fitness level who want to use HIIT to achieve consistent results and amazing benefits. HIIT is the next logical step in the future of exercise, weight loss, increased stamina, and strength and performance enhancement for fitness enthusiasts of all ages and fitness levels.

Making a complex topic like HIIT seem simple and easy to follow or implement is challenging, yet that is the intention of this book. It is the first complete collection of HIIT protocols for female fitness professionals and female fitness consumers alike. Anyone who wants to enhance an exercise routine, boost overall health, and increase performance-based fitness can use this book. The selected HIIT protocols are explained fully, and intensity strategies are provided based on your fitness level and personal goals. These workouts can be used to increase power, endurance, and strength, and they highlight the importance of recovery and its role in performance enhancement and injury prevention. To simplify this complex topic, this book offers 16 easy-to-follow workouts that are safe and effective.

The initial chapters explain HIIT and continuous interval training protocols, describe the rationale behind them, and address the role and importance of recovery. We examine the Tabata intervals known as max, mixed, and timed, as well as the hard, harder, hardest format, an ascending time-based protocol that increases movement intensity while decreasing duration. Chapter 4 highlights portable equipment that can be used during HIIT workouts, including dumbbells and resistance tubing. Subsequent chapters highlight the exercises and combinations of exercises that comprise the HIIT workouts by body region: lower body, upper body, and core. Chapter 8 provides a menu of options for using the suggested routines.