[WOTM, 02/2015] Smother Fat And Hammer Your Muscles With The Uber-HIIT Fat Destroying Workout
OH BABY, get ready for an unbridled juggernaut of a workout.
While we’re frozen in the middle of a frosty, arctic abyss (AKA “Snowpocalypse 2015”), let yourself transport to a brighter, toastier place; complete with copious palm trees, coconuts, and piña coladas.
More specifically — summer. It’s time. Get in the mindset. Let it all sink in. Okay good, you’re ready.
Instead of procrastinating until May, we’re flipping it in reverse, heating things up, and kicking your workouts up 13 levels into BEAST MODE. Consider it a fat-roasting, stomach-tightening prep period. And no, Skittles aren’t permitted.
February 2015’s WOTM—The Uber-HIIT Fat Destroying Workout Plan—is relentless, hard and heavy-hitting, and designed to throw the body into a state of shock and awe. It’s effectively HIIT on steroids and it BURNS SO GOOD for a solid 60 minutes.
But before you hit the launch sequence, understand what you’re in for.
February’s workout is a quick-paced, full-body hellbeast that burns through a circuit of incendiary exercises, strangles rest periods, and sets the body up to eviscerate fat. It’s strategically designed to spike heart rate from the onset, keep it elevated throughout the workout, and burn out the entirety of your muscles along the way.
It’ll also overdrive your metabolism LONG after you’re out of the gym. It’s like throwing a layer of napalm everywhere from your calves to shoulders. AND you’ll build explosive strength and stimulate fresh muscle growth in the process.
Ready? UHIIT it.
[WOTM 02/2015] The Uber-HIIT Fat Destroying Workout Plan
The Uber-HIIT Fat Destroying Workout Plan is extremely intense and hard on the body. Do it up to 3x per week, with at least 1 rest day in between each UHIIT session.
This is predominantly designed as a fat-burning, body re-composing workout. It’s a stellar foundation and anchor for any workout schedule, but feel free to supplement it with ab-centric training and workouts for any additional body parts (arms, shoulders, chest, etc.) you want to emphasize. Our exercise lists are a great place to start.
Four things before jumping in:
- Keep rest brief. Rest for 45 secs – 1 minute in between sets.
- Adjust the weight to your own ability and gradually increase it over time. Once you’re able to bang out the prescribed number of reps for a given exercise, increase the weight.
- New to the whole workout thing? Read this primer first.
- A printable infographic of the full workout is available here.
We’re also running a little BEACH COMPETITION. Take a picture and write down your stats before starting your beach quest. The Lean It UP 360º member who makes the biggest improvement between now and May 31st—as judged by us—will win a super duper special prize from the LIUP team.
It’s about overall change and body recomposition — NOT just weight loss. Focus, thrash your muscles, work your ass off, and push it. Legggggggggggggo.
*Click on each applicable exercise name for a full pop-out video demo.
1. Goblet Squat & Press
How To:
Protocol: 3 sets — 12 reps
Target Muscle(s): Legs (All), Core, Shoulders, Biceps
- (1) Hold the top of a dumbbell so that it’s positioned over your chest.
- (2) Tighten your abs, maintain a flat back, and squat down until your thighs are slightly below parallel. Keep your chest up.
- (3) Contract your glutes and powerfully press back up to a full stand. As you ascend, press the dumbbell straight overhead.
- (4) Hold for 1s at the top, lower the dumbbell, and repeat the movement.
2. Deadlifts
How To:
Protocol: 3 sets — 10 reps
Target Muscle(s): Back, Legs, Core, Arms
- (1) For each rep start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.
- (2) Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 12 reps
3. Renegade Rows
How To:
Protocol: 3 sets — 15 reps/arm
Target Muscle(s): Back, Biceps, Core
- (1) Hold 2 dumbbells and get into push up position with your arms locked.
- (2) Maintain a flat back (try not to twist), keep your core tight, and powerfully row up into your torso. Do 12 rows per side.
4. Kettlebell Swings
How To:
Protocol: 3 sets — 25 reps/30 reps/35 reps
Target Muscles: Shoulders, Legs, Lower Back, Core
For kettlebell swings, use the heaviest kettlebell possible for the prescribed number of reps.
- (1) Place a kettlebell in between your feet.
- (2) Maintain a flat back, bend down, and grab the handle. This is your base position.
- (3) Powerfully dip down, press through your heels (squeeze your butt), raise your torso, and vigorously swing the kettlebell up to forehead height. Thrust through your hips at the midpoint and keep your arms straight throughout the motion.
- (4) Let the kettlebell sit at the apex for as long as possible, bend your knees, and slowly allow it to release between your legs — keep your chest up. Repeat.
You’re following an ascending rep protocol. Start with 20 reps in set 1, do 25 reps in set 2, and finish off with 35 reps in set 3.
5. [SUPERSET] Ab Sprinters + Planks
How To:
Protocol: 2 supersets — 15 reps per side + 60 seconds
Target Muscle(s): Abs (All)
- (1) Ab Sprinters — Lie flat on the floor. Explosively contract your core, crunch up, and bring your left knee/right elbow into the center of your body. Return to the floor and continue to alternate sides.
- (2) Ab Planks — Immediately flip over, squeeze your abs, and hold a plank for 60 seconds. Keep your body straight and your butt perked up (don’t let it sag).
6. Burpees
How To:
Protocol: 3 sets — 15 reps
Target Muscle(s): Legs, Chest
- (1) Start in a standing position, squat down, and kick your legs out into full push-up position.
- (2) Do 1 push-up, hop forward into a low squat position, and explosively jump upwards into the air. Return to the ground, squat down, and repeat the rest of the movement for 10 total reps — each burpee should be one fluid motion.
7. 1-Arm Kettlebell Front Squat
How To:
Protocol: 3 sets — 12 reps/side
Target Muscles: Legs, Butt, Core
- (1) Hold a kettlebell so that it’s folded over your right hand at about neck height. It should sit in the nook between your forearm and bicep.
- (2) Tighten your core, keep your back flat, and squat down until your thighs are at least parallel to the floor. Your body will likely start to fall forward and over to the right — resist that and stay as straight as possible.
- (3) Powerfully press through your butt and ascend back up to start.
8. HIIT Cardio
Protocol: Treadmill — 1.5 miles
The chart below is a sample beginner’s HIIT workout. Adjust the speed to your own personal fitness level.
Pick a sprint speed (aka WORK interval) that’s challenging, but make sure that you’re able to sustain it for the full .15 mile interval duration. Be careful with higher speeds — the treadmill will move with or without you.
We recommend starting off slower until you get the hang of it. Sprint speeds in the 11-13 MPH range are ultimately your goal. Altogether it should mirror a pyramid. The middle two intervals will be the fastest, with the first/last 2 slightly slower. If you hate the treadmill, we’ve laid out 4 other fat-torching HIIT workout protocols.
Pages: Workout Description | Printable Workout Infographic
Bryan DiSanto
I also contribute to Men's Health Magazine.
When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
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