M (20)

JUNE 2016 MUSCLE & FITNESS 77

Tack this workout on to the end
of a resistance-training session or
combine it with other exercises
(such as jumping rope, kettlebell
swings, burpees, battling ropes and
shuttle sprints) following the same
format for a longer HIIT session.
Nicholas typically prescribes 4–8
moves for a 45-minute class.
The eight-round, 2:1 work-to-
rest ratio in this speed-based
conditioning workout is based on
Tabata intervals; the longer exercise
and rest bouts are more suitable to
most gymgoers, he believes.
“After experimenting with these
intervals for the past four years
with more than 10,000 Epic Hybrid
Training participants, we’ve found
that people don’t ‘ramp up’ into max
efort until about five to 10 seconds
into their work interval,” says
Nicholas. “We’ve also found that the
extra rest maximises recovery for
average fitness enthusiasts. We’ve
kept the fundamentals of Tabata while
incorporating the mental aspect of
HIIT that can be easily overlooked.”

Greatest HIIT

Epic box

jumps

TIME:
6 minutes

CONTRIBUTOR:

Alex Nicholas, owner

and head coach at Epic

Hybrid Training in New

York City and a Reebok-

sponsored Spartan

Race athlete.

epichybridtraining.com

4

WORKOUT
Eight rounds of 30 seconds of all-out
work alternated with 15 seconds of rest.

Rapid box jump*

*Box jumps with a 15, 30 or 45cm box and
performed at less than full hip extension;
the objective is to attain a maximum number
of box foot strikes per work interval to keep
the focus on speed, agility and exhausting the
fast-twitch muscles.

Rapid box jump X

Start and land in a quarter-squat

position. Elite athletes can jump of

the box if training for a timed contest.

Otherwise, step of to reduce impact.

HIIT LIST