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6 of the Best HIIT Workouts to Shred BodyFat (Backed By Science)

Female athlete in position ready to run over grey background. Determined young woman ready for a sprint.

If you didn’t quite get the title of this article, today we are going to breakdown one of my favorite methods for rapid physique transformations – High Intensity Interval Training (HIIT).

This training principle and workouts play a big part in the rapid fat loss seen during the 90 Day Bikini Transformation program. Best of all, you can benefit from less in less than 30 minutes PER WEEK!

HIIT describes one of the latest and most proven methods in research, standing for High Intensity Interval Training. In the last couple of decades, research into HIIT has exploded, showing close to unbelievable benefits!

This article provides you with a brief over of what HIIT is and 6 ways to use HIIT to rapidly transform your physique!

What is REAL High Intensity Interval Training?

As the name suggests, HIIT involves short sharp bursts of activity followed by longer rest periods. I must stress from the get go, these intervals must be performed at 150% intensity and will be harder than anything you’ve done before.

This is one major mistake people make doing HIIT which is actually just bouts of normal high intensity exercise. When discussing it with hundreds of people, they will say they do 60 seconds or more, which is not true HIIT.

To be clear, HIIT shouldn’t last more than 30 seconds, maybe 45 seconds as an absolute max. You should literally perform those 10 – 45 seconds and be struggling to stand up and survive. When we’ve tested REAL HIIT protocols in my lab, it’s very common for people to be throwing up / sick and close to passing out on the floor.

This includes ELITE athletes and bodybuilders, just from one single 10 – 30 second HIIT protocol.

So, a REAL HIIT workout would look something like 10 x 20 second sprints, with 1, 2, 3 or 4 minutes rest. Yes those numbers are correct and if performed correctly, you will see why you need to recover for at least 1 – 2 minutes.

Now you know how real HIIT should be performed, let’s move onto my 6 favorite HIIT Sessions for maximal fat loss!

1. Prowler Sprints

5 x 50 Yard Sprints

120 second rest.

Load 4 – 8, 45lb / 20kg plates on a prowler and perform 5 x 50 yard sprints. For most gyms, this is normally down and back, so sprint down, flip it round and sprint straight back. No prowler? Check the Deadmill Sprints below.

2. Spin Bike Sprints

7 x 20 Second Sprints

90 second rest.

These are the most famous HIIT sprints known as the “Wingate”, adapted to your general gym bike. Set the bike on a low level, start to pedal as fast as possible then immediately crank the resistance up to high. You should last around 20 seconds (30 seconds max) before you are down to a very slow spin, at which point you stop.

If your bike tracks RPM (reps or revolutions per minute), you should be aim to hit 150 RPM before dropping the resistance.


3. Hill Sprints

5 x 20 – 30 Second Sprint

Rest as you walk back down the hill (around 90 seconds).

Perfect for when you can’t make it down to the gym, hit the outdoors and find a steep hill. After you’ve warmed up, perform a 20 – 30 second flat-out sprint and slowly walk back down. Take 10-20 seconds at the bottom and repeat for 5 total sets. This could also be performed on a treadmill set at the steepest incline, just be careful to not fall off!

4. Deadmill Sprints

10 x 20 Second Sprints

40 Seconds Complete Rest.

This is similar to a Hill Sprint or Prowler but performed on a static treadmill. After warming up with some fast walking and maybe 1 – 2 minutes of a slower run, stop the treadmill completely. Similar to a Prowler, lean into the handles on the treadmill and start to drive on the treadmill belt moving it around manually. After around 5 seconds you should be powering the treadmill manually at a fast pace, continue to sprint for around 15 – 25 seconds until exhaustion. Slowly bring the treadmill to a stop (around 5 seconds) and rest.

5. Battlerope Sprints

8 X 20 Second Slams

40 Seconds Complete Rest.

Just like medicine ball slams, hold the rope separately with both hands and slam down into the floor and then drive straight back up into the air. This should be a very fast movement with around 40 slams in the 20 second interval. Keep knees and hips bent slightly as you perform this, towards the last few intervals your speed and power will just be reduced.

6. Elliptical Spint

10x 30 seconds Rowing Sprints,

60-90 seconds off (or active recovery, e.g. very little).

To perform these, set the level low (around 6-7 if you are using a ‘life fitness machine’) and use both the arms and legs to go as fast as possible. After about you 3-5 seconds when you max your speed (aim for 14.0km or over 90-100 RPM if shown) take the level up to around 12-17 (depending on strength / fitness) and push for the 30 second set.

When you finish, drop the level back down to around level 4 and go very slowly for some active recovery.

Take your Fat Loss to the Next Level

Simply adding in 3 x 10 minute HIIT sessions per week can provide a massive amount of benefit for your health, physique, sports performance and fat loss efforts.

Best of all, you’re going to burn as many, if not more, calories than you would from doing HOURS of cardio, in just a fraction of the time. In addition, you will improve key fat-burning hormones and your mitochondria function, which is the engine within your cells (like you car’s engine) responsible for fat burning and energy use.

If you want to see how I program these HIIT workouts into the 90 Day Bikini Transformation Program  and really optimize every aspect of fat loss, from carb cycling, calorie shifting, refeeds, menstrual cycle optimization and metabolic resistance training then click HERE.

About the author

Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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