M (20)

76 MUSCLE & FITNESS JUNE 2016

Barbell push pressX

Bend knees slightly, then

explode weight towards ceiling.

Fully extend arms overhead,

which will increase shoulder

range of motion and stability.

Greatest HIIT

Fast

and

furious

TIME:

15–20

minutes

CONTRIBUTOR:

Lee Boyce, a Canada-

based certified personal

trainer and owner of Lee

Boyce Training Systems.

leeboycetraining.com

WORKOUT

Barbell back squatx10reps

Body-weight pull-upx10reps

Barbell push pressx10reps

Perform six rounds, resting 90 seconds between

each round. As conditioning improves, before

adding weight to the exercise, drop rest time by

15 seconds per round.

2

This three-exercise clump hits most

of the body’s major muscle groups–

glutes, quads, hamstrings and core

via squats; upper back and biceps

through pull-ups; and shoulders,

triceps and core with push presses.

“It’s a classic vertical push-pull

workout arranged into trisets,” says

Boyce. “It kicks your conditioning

into high gear and allows a lifter to

be exposed to loaded barbell training.

“For people who are really

hardcore, they can finish this

workout with my ‘two-minute back

squat challenge’. Simply load the bar

to your body-weight equivalent and

perform full repetitions for two full

minutes without racking the weight.

The rules are simple: each rep must

be performed with full range of

motion, and you can rest as long

as needed between reps with the

bar on your back.”

If you’re healthy enough to sprint

outdoors or on a treadmill, you always

have a HIIT workout at your disposal.

“Running fast is an underrated

human movement that produces

results,” says Balzarini. “Look at

the sprinters during the upcoming

Olympics– any of them overweight? I

call these ‘TUF runs’ because they’re

sprint workouts that we completed

on The Ultimate Fighter (TUF) TV

show I was on a few years ago.”

Greatest HIIT

30:30

TUF runs

TIME:

12–18

minutes

CONTRIBUTOR:

Doug Balzarini,

founder of DB Strength

and co-owner of Iron

Village Strength &

Conditioning in the US.

dbstrength.com

3

WORKOUT

30:30 work-to-rest ratio*; speed:

11–14 km/h; incline/grade: 10%.

Week 1 12 rounds

Week 2 14 rounds

Week 3 16 rounds

Week 4 18 rounds

*30 seconds of running followed by 30 seconds

of complete rest = 1 round.

Can be done on a treadmill or outside at a park,

a track or a neighborhood street. The speed

should be extremely challenging but set to

allow for proper running form to be maintained.

Adjust the incline up or down accordingly to

adapt to your ability or fitness level.

HIIT LIST