Sean Bartram - High-Intensity Interval Training for Women

USING THIS Guide

As with any exercise program, HIIT is not without risk. I strongly recommend that you consult a physician or primary health-care provider before undertaking this or any exercise program.

The use of this guide is determined by your end goal. If weight loss, fat burning, increased muscle tone, and definition are your goal, the routines and programs in this guide will help you meet it. If youre looking to supplement your existing workout regimen, increase your athletic performance, or are simply intrigued by HIIT, youll find inspiration and learn some new exercises to add to your arsenal.

Fitness assessment

In order to get to where you want to be, you have to know where youre starting. The fitness assessment in this guide is not intended to recommend a particular course of action regarding your health, but it is meant to give you a sense of your current fitness level and provide a basis for you to create your fitness goals.

The assessment is comprised of four foundational exercises. Your performance on these exercises will allow you to quickly and easily determine the level at which you should be working out. Once youve committed to a workout regimen, reassess your fitness every couple of weeks to track your progress and up the intensity if necessary.

Routines

At the core of this guide are 50 routines that range in length from four minutes to one hour, beginning with easier routines and progressing to those that are more challenging. Most routines supply three levels of difficulty, designated either by work-to-rest ratio, difficulty of the exercises, or number of repetitions.

Level 1: If youre new to HIIT or just getting back into working out after a long hiatus, this level is for you.

Level 2: This is the intermediate level. Its best for those who work out relatively regularly but arent quite ready for the intensity of Level 3.

Level 3: This level is for those who are in shape and looking for a challenge.

Programs

For those looking for a more structured approach, consider committing to one of the HIIT programs. These programs range from 3 to 28 days in length and will give you a set schedule for completing your HIIT routines.

Exercises

To keep HIIT interesting, you need a variety of effective and challenging exercises. This guide includes step-by-step instructions for each of the 60 exercises used in the routines. If youre not familiar with an exercise, check the instructions and practice it a few times to master the form before using it regularly.

The exercises are grouped by primary focus (cardio, core, lower body, and upper body), but many challenge multiple muscle groups and provide cardiovascular benefits. If youre feeling adventurous, try creating your own routines by combining several exercises.

Commitment and effort

As with most things, the saying you get out what you put in is absolutely true for HIIT. Your body will only go where your mind pushes 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.

You might think pushing yourself means going through the workout as quickly as possible. Its true that speed is important, but form trumps speed. Focus on quality, not quantity, to get the most out of the exercises and routines.

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.

Remember, this is a program you can do anywhere with nothing more than your body weight required. No more excuses. No more going through the motions. Get started, give it 100 percent, and commit to be fit.

Good Luck.

Meet the models

The four models featured in the guide are current squad members of the Indianapolis Colts Cheerleaders. In that role, they have entertained troops across the globe, raised thousands of dollars for cancer research, and represented the Indianapolis Colts across four continents.