M (20)

JUNE 2016 MUSCLE & FITNESS 79

We’re guessing a bike will be

available for use, since most people

monopolise the treadmills and

ellipticals. “The idea is to work at

as high a power level as possible

while keeping work consistent for

each round,” says Elmore. “I’ve

found my relative work output to be

higher for the reverse Tabatas when

considering you’re working for half

the time. The goal is to accumulate

as many calories as possible across

all four intervals.”

Greatest HIIT

Double

kettlebell

crusher

TIME:

12–18

minutes

CONTRIBUTOR:

Zach Even-Esh, founder

of the Underground

Strength Gymy and

author of The Gladiator

Project: Primitive

Training for Maximum

Strength & Muscle.

zacheven-esh.com

WORKOUT

Complete the following on an assault

bike or stationary bike.

Tabata intervals*

Rest 2 minutes

Reverse Tabata intervals**

Rest 2 minutes

Tabata intervals

Rest 2 minutes

Reverse Tabata intervals

*Eight rounds alternating between 20 seconds of

all-out effort and 10 seconds of complete rest.

**The opposite of Tabata: 10 seconds of all-out

effort alternated with 20 seconds of rest.

A kettlebell workout is one thing,

but having to hoist two bells through

the entire routine is another.

Conditioning, calorie burning and

grip strength are nice benefits,

but more than anything you’re

developing grit, something you

can never have too much of.

WORKOUT

Use two kettlebells and don’t put them

down until the round is finished.

Overhead carry 15 metres

Clean and press 5 reps

Rack walk* 15 metres

Squat 5 reps

Farmer’s walk 15 metres

Bentover row 5 reps

Perform two to three rounds total, resting

2–3 minutes between rounds.

*Kettlebells held in front of the shoulders with

the weights outside your hands while walking

with short steps.

6

TKB clean and press

This move builds full-body

strength, conditions your heart

and trains your grip for any

sport. Keep feet on the ground.

Greatest HIIT

Biking

Tabatas

TIME:

22 minutes

CONTRIBUTOR:

Josh Elmore, a

certified strength

and conditioning

coach. Twitter:

@TheJoshua

Elmore

7

“I created loaded conditioning

when I was training wrestlers,” says

Even-Esh. “I wanted to give them

the strength endurance and mental

toughness required for a tough

wrestling match. The carries get your

cardio going and the other moves

attack muscles from top to bottom.”

START

HIIT LIST