hiit

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TABLE OF CONTENTS

Why endurance training sucks .......................................................... 6

Why HIIT rules ............................................................................ 9

Why it works ............................................................................ 11

The principles of HIIT.................................................................. 12

Examples of work/rest schemes ..................................................... 14

1. Burpees++ ............................................................................ 16

2. Slope Sprints ......................................................................... 17

3. Frog vs. Croc ......................................................................... 18

4. Bulky Backpack ...................................................................... 20

5. Staircase Spider ..................................................................... 22

6. Box Bounce .......................................................................... 24

7. Jumprope Jive ....................................................................... 25

8. Medball Madness .................................................................... 26

9. Cannonball Cadence ................................................................ 28

10. Barbell Blast ........................................................................ 29

References .............................................................................. 32

By downloading this free mini e-book you've made the first step toward a

better - healthier and leaner - self. High intensity interval training (HIIT) is

definitely a much better way to exercise than long and boring aerobic

training. Before we get down to the nitty gritty, I'd like to say a few words

about endurance training, HIIT and why the latter is so much better.

Let's start with a few reasons why you should avoid long endurance training

sessions. The following is an excerpt from my book, Caveman Principles - How

to be ripped and healthy all year without ever counting calories.

WHY ENDURANCE TRAINING SUCKS

IT 'S NOT AN EFFECTIVE FAT BURNER

Several studies compared weight loss in people on a calorie-restricted diet

only with people on a diet who were also doing cardio. They found that cardio

exercises by themselves have very little or no effect on weight loss1.

For example, one of these studies went on for 12 months. The subjects were

sedentary unfit people between 40 and 75 years old. They were doing a

whooping 60 minutes of aerobic exercise per day for 6 days a week2. The

results? Men lost 3kg, women less than 2kg of fat on average... In an entire

year! Now that's what I call an ineffective, time-wasting workout.

IT BURNS MUSCLE AS WELL ( INCLUDING HEART MUSCLE)

When performing aerobic activities, it doesn't take very long before your body

starts burning protein as fuel. It's easier for your body to use protein for

energy than fat. And this protein will even be taken from your heart muscle.

Basically, very long distance running is eating away your heart3. Maratoners

are more likely to have a heart attack than an average person.

IT INCREASES INFLAMMATION

The increased oxygen intake during exercise causes your body to produce

more oxidants - particles that cause oxidative damage, which are the reason

why inflammation occurs. More exercise = more oxidants = more

inflammation. Do you really need more inflammation ?

IT WEAKENS YOUR IMMUNE SYSTEM

Instead of strengthening your immune system, which you would expect from

exercise, long aerobic exercise actually makes your immune system weaker.

The worst kind of exercise you can do in this aspect is 90 minutes of moderate

to high intensity training (60-80 percent maximal oxygen intake).

IT INCREASES CORTISOL AND REDUCES TESTOSTERONE LEVELS

Cortisol is one of those hormones that you don't want high levels of in your

blood for extended periods of time. It's the main reason for all of the above.

Chronically elevated cortisol levels can decrease white blood cells and

antibody formation, which weakens your immunity. It depletes your brain of

those feel-good chemicals, such as serotonin and dopamine, which makes you

feel miserable and depressive. It makes your body store fat instead of burning

it - especially visceral fat, which increases inflammation. It also raises your

blood pressure and it's a reliable accelerator of the aging process.

Chronic high levels of cortisol and low levels of testosterone and growth

hormone are a recipe for disaster. Long cardio sessions are very effective at

raising your cortisol and therefore lowering your testosterone levels.

IT 'S HARDER ON YOUR JOINTS

Continuously pounding your joints for an hour or more at a time, several times

a week is not exactly what they were build for.

IT 'S BOOOORING

Running for an hour or more straight ? No thanks. Especially in a gym, running

indoors on a treadmill like a hamster on a wheel... few things sound less fun

to me.

Chronic exercise is especially dangerous when combined with bad eating

habits. It's all too common for people to want to burn off excess calories from

junk food by jumping on the treadmill. Now think about it. Are those people

on the treadmills healthy and lean? Do you want to be like them? No, you

want to be a ripped and healthy beast.

I'm going to get a little philosophical here and go back to caveman times for a

moment. Now, for a minute, imagine that you're an actual caveman. How do

you justify running for an hour or more straight? Visiting your fellas from the

cave 10 miles from yours? It doesn't make much sense, does it?

Food is scarce. You're not going to waste precious energy by jogging from

point A to point B. You'll be on your feet most of the day, foraging, pecking on

small fruits, vegetables and the occasional nuts you find. When danger arises

(a big bad wolf comes along), you leave everything behind and get your ass to

safety as fast you can.

Then you get hungry, because you can't survive on plants all day. You need

some protein. You decide to go for a hunt with your tribe mates. Are you

jogging ? Maybe, until you find some game - a herd of deer or whatever. What

do you do then? You're definitely not going to outjog a wild animal running for

it's life. You need to be super fast to make a kill. It's either that, or you stay

hungry. No dinner for you tonight.

See where I'm going with this? Cavemen didn't run for extended periods of

time and neither should you. Short bursts of very intense exercise are what

you were built for.

Now let's take a look at all the benefits that high intensity interval training

will bring you.

WHY HIIT RULES

IT TRIGGERS A POSITIVE HORMONAL RESPONSE

An intensive training session will make your body produce growth hormone

like crazy. In fact, HIIT is, together with fasting, the most powerful growth

hormone stimulant.

IT MAKES YOU YOUNGER

Looking for a fountain of youth ? Look no further than HIIT. It triggers

something called mitochondrial biogenesis - the formation of new

mitochondria inside your cells. Mitochondria are your cells' power plants,

creating most of ATP your cells use as their only energy source. Your cells'

ability to create new mitochondria declines with age. It's actually one of the

processes that define aging. HIIT reverses the age-associated declines in

mitochondrial mass.

Growth hormone is another factor that keeps you looking young and fit. The

production of GH naturally declines as you age. Training with high intensity

will boost your GH levels naturally and help you feel younger.

IT SAVES TIME

You can do a full blown workout in less than 20, usually no more than 15

minutes. I'll show you an extremely effective HIIT routine that you can

complete in only 4 minutes and you'll burn much more fat than if you went for

an hour-long jog.

IT IMPROVES INSULIN SENSITIVITY

Strength training and HIIT both increase your insulin sensitivity, which is

a very important marker of your metabolic health. It's just logical that your

body will make better use of the carbohydrates after a strenuous training

session.

IT INCREASES YOUR METABOLIC RATE

HIIT actually doesn't burn more energy than aerobic training. What it does is

that it increases your metabolic rate for hours (even up to 2 days) after

workout, depending on how intensely you trained. Strength training has the

same effect. That means if you combine strength and high intensity training

and do them a couple times per week, you'll be walking around burning much

more energy than the average Joe.

IT S MORE FUN

Aerobic exercises require you to do the same movement over and over and

over and over... With HIIT, you can experiment not only with exercises,

making them more challenging as you progress, but you can also shorten

recovery time or make the active phase a little longer. You can even make

your own HIIT workouts if you know some basics of how the training works,

which I'll teach you in a second.

IT S BETTER AT INCREASING AEROBIC CAPACITY

VO2max is the body's upper limit for consuming, distributing and using oxygen

for energy production. It's a major factor for determining how intensely your

can exercise for how long. In other words, it's very important for your overall

fitness level. Some research has shown that HIIT is better than endurance

training at increasing VO2max4,5, while others show similar increases with HIIT

and endurance training. Even if we assume that the improvement is similar,

HIIT is still much more effective on a per minute basis - HIITs usually last less

than 20 minutes, while endurance trainings last 45 minutes or more.

THE EPIC EPOC EFFECT

EPOC stands for excess post-exercise oxygen consumption and it's also known

as the "afterburn". It's the process that your body goes through to get into

resting state, recovering from the exercise just performed. It includes

hormone balancing, replenishing fuel stores, cellular repair and anabolism.

Your body needs extra oxygen to synthesize new ATP (the fuel for your

muscles) and oxidize lactic acid produced during training.

During EPOC, your body is burning extra calories and it can take up to 2 days,

depending on how strenuous your workout was. Your metabolic rate is

increased and you're burning fat just by sitting on the couch.

WHY IT WORKS

The reason why training with high intensity is so much much more effective

than aerobic exercise is that it recruits your fast twitch muscle fibers. Your

body is built of 2 (actually 3) types of (skeletal) muscle:

slow twitch (red) muscles

fast and super-fast twitch muscles (white)

In order to get cardiovascular benefits from your training, you need to work

all three types of muscle fibers and their associated metabolic

processes. Aerobic activity only recruits slow twitch muscles, while HIIT works

all three types.

Your cardiovascular system has two metabolic processes: the aerobic, which

requires oxygen for fuel, and the anaerobic, which doesn't require oxygen.

You need to work both to get real health benefits.

THE PRINCIPLES OF HIIT

Now that you know how superior HIIT is to aerobic exercise, it's time to learn

how to do it so that you can safely integrate it into your workout routines. I'll

explain how you can start creating your own workouts, even if you're totally

out of shape and then we can finally jump on to the 10 workouts you

downloaded this e-book for.

THE BASIC IDEA OF HIIT

Every HIIT workout revolves around 2 periods:

work period

rest period

WORK PERIOD

The work period is where the magic happens. This is where you go all out. You

really need to go as hard as you can for the entire work period to maximize

the effects of the training. It can last anywhere from 15 seconds to a minute

or more, depending on the exercise performed. The sweet spot is usually

around 20-30 seconds.

REST PERIOD

The rest period is what you're looking forward to during the work period. It's

the recovery period between work periods. You take it easy, catch your

breath, while your muscles make some ATP for the next bout. The rest period

can last anywhere between 10 seconds to 2 minutes, but not much more.

Again, this depends on the exercise performed and the length of the work

period. Usually I don't recommend more than 90 second rest periods.

SETS

One work period followed by a rest period is one set. HIIT workouts (at least

mine) usually consist of 6-10 sets. I believe that if you can do more than 10

sets, it's time to increase the difficulty. You should always aim for 6-8 sets, or

4 at the very least (for a lighter workout).

FREQUENCY OF HIIT

HIIT is the most effective type of training for fat loss and enhancing your VO2

max. That said, it's not exactly harmless. It's a huge dose of acute stress for

your body, and you have to give yourself some time to recover. If you do it

right (meaning you go all-out), you're not gonna be able to do HIIT every day.

At least not for too long, without overtraining.

There's a saying that goes like: "You can train hard, or you can train often.

You cannot do both." And it's true. Always have 2 days of recovery between

really intense sessions. You should do HIIT 2-3 times a week for optimal

results.

EXERCISE CHOICES

An effective HIIT training will consist of very complex exercises. The more

complex, the better. The exercise should be safe to perform fast. That means

you shouldn't use exercises where small imperfections in technique can cause

injuries.

You can do HIIT with any exercise as long as it includes the legs. The quads

and glutes are you biggest muscles - working them will require more energy

and produce a much stronger hormonal response than working any other

muscle.

TOOLS

Many of the workouts here require absolutely no timer. For those that do,

however, I recommend you to track your time using a special app on your

smartphone. There are many apps out there that allow you to set your

work/rest schemes up front, save your favorite ones and that will notify you

(using sound, vibrations, or both) when to switch between rest and work

periods. Its very handy, because you dont need to pay attention to the timer

and you can just focus on your workout.

Im an Android user and I use A HIIT Interval Timer. If you use a different

platform, just do a search for HIIT timer on the relevant app store and find

your favorite.

EXAMPLES OF WORK/REST SCHEMES

A work/rest scheme is the ratio of rest to work period in your workout. For

each workout Im going to suggest the ones that I found ideal through

experimentation, but you may need to customize them to your own

requirements.

The length of your work and rest periods can vary greatly, however there are

a few protocols out there that have been proven to work. Here are three

predefined work/rest schemes that I use quite often in my workouts:

THE TABATA PROTOCOL

Remember the 4 minute workout that I talked about ? Well, this is it.

A Tabata-style workout only lasts for 4 minutes, but those will probably be

the toughest 4 minutes you've ever lived through. There are 8 sets in those 4

minutes, each lasting half a minute. One set comprises of a 20 second work

period, followed by a 10 second rest period.

You know you chose a good exercise for the Tabata protocol when you feel

like you're traveling through a wormhole because those 10 seconds of rest pass

in just a blink of an eye.

THE MAGIC 7 METHOD

This is a method that I came up with one day, when I wanted to do a Tabata

style workout with Burpees++, but I left my timer at home.

Basically, as the name suggests, this method revolves around the number 7.

Youre doing 7 reps for 7 sets. As you dont have a timer, youll be measuring

your rest periods by breaths. Guess how many constitute one rest period...

Thats right, 7 breaths.

This method works well with exercises where 1 repetition lasts 3-5 seconds.

Depending on your fitness level, the Burpees++ could be ideal.

Whats really nice about this method (and by nice I mean really fucking mean)

is the fact that your rest periods get shorter as you progress through your

sets. After the first set, those 7 breaths will be deep and controlled. After

a few sets, however, shit starts to get real.

HELL ON EARTH

666 - the number of the beast is of significant importance here. As the name

suggests, this scheme is only used for beast-like workouts - ones that use

ridiculously hard exercises that can take up to six seconds to do a single

repetition. I have one such workout for you at the end of this e-book.

The 666 method, similarly to the Magic 7 Method, involves 6 sets of 6

repetitions, each followed by a 60 second rest period.

All right now, I said all I wanted say. Now lets get down to the workouts,

shall we?

1. BURPEES++

Equipment: none Scenery: none Timer: optional

This is my favorite workout of all, because you can do it virtually anywhere. It

requires nothing but your limbs and very little space. Anywhere you can do

a push up and jump, you can do these.

Burpees++ engage your chest, triceps and, most importantly, your legs, which

makes it a perfect exercise for a HIIT session.

TECHNIQUE:

Theres no need to get into detail here, as the burpees are one of the most

popular exercises out there. The difference between these and regular

burpees is that instead of just getting into push-up position, you throw in a

full push-up and instead of just standing up, you add a tucked jump (bringing

your knees to your chest).

Click the image above to watch the video

RECOMMENDED WORK/REST SCHEME:

Both the Tabata and Magic 7 methods are excellent for the Burpees++.

PROGRESSION:

If you find the Burpees++ too hard in the beginning, start with regular burpees

instead. If you can handle those, add a push-up, then add a jump and finally

add a tuck to the jump. For even more intensity, use a weight vest.

2. SLOPE SPRINTS

Equipment: none Scenery: a fairly steep hill, at least 100m long Timer: no

Running is the most primal form of exercise there is. Everyone with legs

should be able to do this workout. When youre sprinting, youre recruiting

practically every muscle in your body, which makes it ideal for a HIIT session.

For the sake of this e-book, Ive chosen the most hardcore variant of running

hill sprints. If youre a beginner, just do this workout on flat ground. Dont do

hill sprints as your first HIIT workout or youll spit your lungs out.

I already posted a 12 minute sprint workout routine on the blog, but I like this

one better because it doesnt require a timer (and its more hardcore).

TECHNIQUE:

Theres really not much to say about technique here. Just run as fast as you

can.


In this workout, youll be measuring the distance you run instead of the time.

Ideally youll have a timer for the very first set of your first workout. Choose

a section of the hill that takes approximately 20-25 seconds to run up at

maximum speed (use any object to mark the start and finish line). The

distance youll be running depends on the steepness of the hill and your

fitness level. I recommend you to use the same hill for your workouts as it will

make it easier to increase the difficulty over time.

Now that you have a nice and steep section of the hill prepared, go to the

start line and run up to the finish line as fast as you can. Then stop and walk

back down at a normal pace. Do not run downhill. Its bad for the joints, and

its especially dangerous after putting all your efforts into an uphill sprint.

When you reach the start, youve completed one set. Turn around and repeat

6-8 times.

PROGRESSION:

If youre a beginner, Id recommend starting with sprints on flat ground. Use

the same principles as I described above. You can have a great workout

without a hill, but do take it to the next level when youre ready.

If you can do 8 sets of hill sprints, increase the distance, or find a steeper hill.

3. FROG VS . CROC

Equipment: none Scenery: a few metres of floor space Timer: no

This is a fun workout that uses two simple movements a frog-like jump and a crocodile-like crawl with an added push-up.

TECHNIQUE:

The frog is the simpler of the two exercises. Its nothing but a long jump that

starts and ends in the squat position. Bring your knees high when in the air

and avoid swinging your arms to make it harder.

The croc is a little more complex, but nothing complicated, really. If youve

ever seen a crocodile walk, you have a rough idea of how it should look like.

To get into starting position, get into a straddle push-up position first. From

there, move one of your hands a little further and the other one a little closer

to your feet.

As for the legs, one of them should be straight and the other one slightly bent

and out to the side. If your right hand is closer to your feet, then the right leg

will be bent. This is the starting position.

To begin, do a push-up in the starting position. After the push-up, extend the

bent leg, and step forward with the other leg and the arm that was closer to

your feet at the same time. Do a push-up with every step.

I made a video for you, in case that sounds too complicated.



Again, theres no timer involved. Just mark a start and a finish line with two

objects, around 5m apart. The routine is simple do the croc from start to

finish, then frog on the way back. When you cross the start line again, youve

done one set.

Theres no break between sets, as youre alternating between upper body and

lower body work. While one works, the other is resting. As always, aim for

6-8 sets.

PROGRESSION:

Just increase the distance as you get better, or use a weight vest if you have

one.

4. BULKY BACKPACK

Equipment: a sparing partner or a heavy, back-pack like object/weight vest Scenery: a few metres of floor space Timer: no

This is one of the most hardcore movements that comes with a huge rush of

testosterone. Its meant to be a workout for two and requires some basic

level of strength.

Find a partner whos roughly the same weight and strength level as you.

Youre going to carry each other around, so make sure you can take the load.

Its another distance-based workout, so theres no timer required. Just take

any two objects and mark your start/finish lines. They should be around 4-5m

from each other.

TECHNIQUE:

To get into starting position, stand up, or get down on your knees (or all

fours) and let your sparing partner grab you around the chest (from behind

and under the arms) as firmly as possible. He should be really tight, with his

whole body on your back, like a backpack. His legs should be on your hips, but

not around them.

There are 4 parts to this exercise:

- From starting position, lay down on your side and get up to all fours.

The tighter your partner holds on, the harder it will be.

- When youre up on all fours, crawl to the finish line. Keep your head at

the same level or higher than your hips, or your backpack will fall off.

- Lay down on the other side as you did on the starting line and get back

on all fours again.

- Crawl back to the starting line.

This was one half of a set your work period. When you cross the starting

line, switch with your partner. Now youre going to be the backpack and hell

do the work. This is your rest period.



In this workout, one repetition is actually the same as one set. As always, aim for 6-8 sets.

PROGRESSION:

If you find it too hard to get up off the ground, let your partner get a little

loose and help you up a little. When it gets too easy, increase the crawling

distance, or find a bigger sparring partner.

5. STAIRCASE SPIDER

Equipment: none Scenery: a set of stairs, ideally a 7 floor building Timer: no

Im going to describe a specific workout using a 7 floor building. If you dont

have one available, get creative.

This workout includes another quadrupedal movement climbing down stairs

on all fours. Its a great upper body (especially shoulder) training and works

your coordination too.

The spider climb down the stairs is your work period. The rest period is simply

walking back up the stairs (by two).

TECHNIQUE:

Get down on all fours right in front of the staircase (at the top) and just start

climbing down the stairs one by one. Keep your back straight all the time. The

movement is very similar to the crocodile from workout 3.



As I said, I created this workout with a 7 floor building in mind. Youre

starting at the ground floor and you walk up two floors (take the stairs by

two). On the second floor, you turn around and climb down one set of stairs.

Youre now on the first floor and youve finished one set.

Now walk up to the third floor and climb back down to the second. Repeat until you reach the top floor.

PROGRESSION:

Obviously, you can find a building with more floors, or just finish at whichever

floor you want. 7 is just an idea. If you find it too easy, you can add push-ups

between the steps when youre going down, or you can jump up the stairs

with your feet together when going up. If youre a real hardcore

motherfucker, use a weight vest.

6. BOX BOUNCE

Equipment: a firm object thats between knee- and hip-height Scenery: none Timer: yes

The box bounce is a very simple workout using box jumps. Its good for

increasing the height of your vertical jump. You dont need a fancy gymnastic

box to do this workout you can use a bench in the park, or whatever else you

find. Just make sure it wont break when you land on it.

TECHNIQUE:

Im not going to explain the technique here as there are loads of videos on Youtube explaining how to do the box jump. Its a very easy movement and youll develop the correct technique just by practicing.


The tabata method works great for the Box Bounce.

PROGRESSION:

Either find a higher object to jump on, or use a weight vest to increase the difficulty.

7. JUMPROPE J IVE

Equipment: a jump rope Scenery: none Timer: yes

A jump rope is vital for anyone doing martial arts and I highly recommend you

get to one for yourself. It will make you much lighter on your feet and

improve your agility and coordination. Its a very portable and cheap, yet

super-effective piece of equipment.

This workout requires you to have some jump rope skills as its using

a technique called double under, which you may not be able to do if its your

first time with a jump rope.

TECHNIQUE:

The double under means that the rope will pass your feet twice in one jump.

You need to jump slightly higher and spin the rope faster. Just practice rope

skipping until you can do several double unders in a row before attempting

this workout.


I found the Tabata method to be extremely effective for the Jumprope Jive.

Do double unders for 20 seconds and rest (no jumping) for 10 seconds.

PROGRESSION:

Doing double unders for 20 seconds straight for 8 sets is ridiculously hard

because theres no compromise you can do technique wise you either do

a double under or not.

If you find it too hard to do for 8 sets, simply alternate between double

unders and simple jumps for those 20 seconds.

If you want to make it more hardcore, do simple jumps during your rest

period.

8. MEDBALL MADNESS

Equipment: a medicine ball Scenery: none Timer: optional

The medicine ball is another versatile piece of equipment with a variety of

uses. Medball Madness is just one example - a quick and simple workout with

the medicine ball that you can do almost anywhere. All you need is

some space thats as long as your body (with arms fully extended) and tall

enough so you can throw the ball up above your head.

Its a dynamic movement recruiting most of your muscles.

TECHNIQUE:

Start with standing up straight with the ball on the ground in front of you.

Grab the ball and throw it in the air above your head. As you catch it, keep it

in front of your chest. Now go down to the floor through squat position. When

youre laying down on the floor, your body should be extended and your arms

and legs shouldnt be touching the floor. Your body should be tensed.

As soon as you reach this extended position, do a motion with your arms as if

you were throwing the ball in front you, while holding it tightly and bringing

your legs close to your butt. Use the momentum to get up on your feet into

squat position with the ball in front of your chest again.

Youve done one rep. Now throw the ball up again and do it all over.



Both the Tabata and Magic 7 Methods work great with this exercise. You could

even mix things up a bit and alternate Medball Madness with Burpees++

between sets.

PROGRESSION:

If you find it too easy, add some weight by either using a heavier medicine

ball, or wearing a weight vest.

9. CANNONBALL CADENCE

Equipment: a kettlebell Scenery: none Timer: yes

This is just another name for kettlebell swings. If you only have small

kettlebells available, you can do one arm swings. I like them even more than

two hand swings, because of the additional work that your stabilizer muscles

need to do.

TECHNIQUE:

Again, there are zillions of kettlebell swing instruction videos on Youtube, so Im not going into detail here. Just keep your back straight all the time, because you can easily mess it up with heavy weights and improper technique.


The Tabata Method works fine here. Kettlebell swings can get quite boring

after a while, so 4 minutes is plenty. Just choose the right weight.

PROGRESSION:

The only way to progress here is to use a heavier kettlebell.

10. BARBELL BLAST

Equipment: a barbell with weights Scenery: none Timer: yes

I saved the best for last. The Barbell Blast involves the most complex exercise

I can imagine. It could be called clean&press&squat, but that sounds stupid.

Lets stick to Barbell Blast. I dont even know if its used by other people and

honestly, I dont care. This exercise is like hell on earth. Pure bad-ass. I get a

testosterone rush just from thinking about it.

Youre going to need a barbell for this one, so its more of a gym exercise.

I hope youre not too shy, because everyone will be looking at you as youre

screaming in pain. Its good pain though, the one that will make you grow.

TECHNIQUE:

Clean & press and clean & jerk are two dynamic movements well known from

power lifting. Clean and press basically starts out as a deadlift, but instead of

lifting the weight slowly, you kinda jerk it all the way up to your chest and

"get under the bar". From there it's more or less just an overhead (military)

press. The bar starts on the ground and ends up above your head with your

arms straight. Power lifters usually just throw the bar on the floor from there.

That's the regular clean and press.

Now in this one, after you've completed the clean & press, you dont throw

the bar on the floor. Oh no. You lower down the bar behind your head onto

your back and get ready to squat. Go down slowly and then speed it up on the

way up so that you have a little momentum to put into the second overhead

press coming from behind your head.

You could do the second half slowly, but then your shoulders would give up

too soon, as they're the weakest link. Its also an unnatural movement, as

your elbows are being forced to point to the sides instead of forward when

pushing. This puts a lot of stress on the rotator cuffs, so thats why

I recommend a dynamic squat and using the momentum to get the bar above

your head.

Now that the bar is over your head again, you lower it onto your chest and do

a negative power clean - lower the bar in a controlled fashion all the way to

the floor. You've done one rep. Don't drop the bar. Touch the floor for a

moment and go again. Yummy!



Remember the scheme called Hell on Earth (666) I introduced you to in the beginning? This is where it comes from. 6 reps of this should take you a little over half a minute. Take 60 second breaks and repeat the whole process 6 times. This is a ridiculously hard exercise and you can even use it for your normal

weight training sessions. The workout I recommend is something between

strength and high intensity training.

PROGRESSION:

Its very easy to increase the difficulty as youre using regular weight plates.

I highly recommend to get the technique down perfectly before you start

adding weight to the Barbell Blast.

Thats it, my friend. 10 fat blasting HIIT workouts for you to try. Im sure

theyll bring a lot of joy (pain) into your life. Have fun and let me know if you

like them.

Use these workouts wisely and dont do them more than 3 times a week.

Remember, working out will only take you so far... if you want to get really

ripped then youll need to upgrade your diet as well. Thats why I created

Caveman Principles. Its all about being ripped and healthy all year by living

the Modern Caveman lifestyle fasting, training hard and then eating big. No

calorie counting or similar bullshit.

Go to cavemanprinciples.com and sign up for the newsletter there. Youll get

another e-book called Cavemans Guide to Fats, jam-packed with useful

information and myth-busting about fats, for free.

If you havent yet, like us on Facebook and tell us what you think about this

book or the newsletter.

If youd like more exercise tips, subscribe to our Youtube channel. Were

doing a series of videos called Witness The Fitness where we show you our

favorite bodyweight exercises to improve your strength, flexibility, balance

and/or coordination. Were all about bodyweight training, so theres very

little or no equipment needed to perform them. We also create playlists with

the most awesome videos we find on Youtube, so check that out too.

Thank you for reading. If you liked this e-book, please tell your friends about

it.

REFERENCES

1 Redman LM, Heilbronn LK, Martin CK, Alfonso A, Smith SR, Ravussin E;

Pennington CALERIE Team - Effect of calorie restriction with or without

exercise on body composition and fat distribution

Link: http://www.ncbi.nlm.nih.gov/pubmed/17200169

2 McTiernan A, Sorensen B, Irwin ML, Morgan A, Yasui Y, Rudolph RE, Surawicz

C, Lampe JW, Lampe PD, Ayub K, Potter JD - Exercise effect on weight and

body fat in men and women


3 James O'Keefe - Run for your life! At a comfortable pace, and not too far

(TEDx speech)

Link: http://links.cavemanprinciples.com/tedx-why-cardio-sucks

4 Helgerud J, Hydal K, Wang E, Karlsen T, Berg P, Bjerkaas M, Simonsen T,

Helgesen C, Hjorth N, Bach R, Hoff J - Aerobic high-intensity intervals

improve VO2max more than moderate training


5 Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K -

Effects of moderate-intensity endurance and high-intensity intermittent

training on anaerobic capacity and VO2max


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