If you’ve competed – or thought about it – before, you probably know about or have at least heard of HIIT.  High-Intensity Interval Training is an exercise format that gets you working with a significantly higher heart rate.  Combined with a correctly devised and timed diet, this can be a fantastic way to get in to shape or shed those last few pounds (or ounces) that tend to hang on for dear lift around the hips, glutes, and hamstrings.

Here’s a quick video I shot that walks you through a brief HIIT routine.  For those just starting out, 15-20 minutes per bout of HIIT is a great start.


30 step jump lunges

20 side hops

10 burpees

1:00 recovery (brisk walk)

Repeat from the start, doing only 8 burpees the 2nd time.  Repeat again with 6, then 4, 2, and finally 0.

Time yourself on this and see how you can improve it from one session to the next.  Once your time is about as compact as it can be, up the intensity by dropping the burpees in increments of 1 rather than 2, still working down to 0.

For more ideas like this, check out my Figure Bootcamp in Asheville at O3 Health & Fitness on Sweeten Creek Rd.  While our primary emphases during class is on weight training, we introduce techniques like this to keep your competition prep moving smoothly and to introduce variety into the routine.


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