Irish Daily Mail - YOU - - FOOD MEDIC -

Another rea­son I’m a fan of HIIT is sim­ply be­cause I L- O-V-E it! I find it hard to en­joy 60 min­utes of steady car­dio on the tread­mill or row­ingmy mo­ti­va­tion ma­chine lags– my to­wards­mind tend­s­the wan­derWith HIIT, and I’m chang­ing from one ex­er­cise to the next or rac­ing against the clock, so my mo­ti­va­tion stays high. It’s my favourite way to train as I love the va­ri­ety and chal­leng­ing my body.

I can’t de­sign a unique plan for ev­ery­one buy­ing the book, so I’ve come up with a way for you to cus­tomise your own. Be­low is a pick ’n’ mix table of sug­gested ex­er­cises, bro­ken down into four groups, A,B, C and D, each tar­get­ing dif­fer­ent ar­eas of the body. In the book I of­fer six dif­fer­ent train­ing ‘pro­to­cols’ or plans to work to. I like to of­fer lots of op­tions be­cause I know how dull it can be when you fol­low the same rou­tine day in, day out. To build your HIIT cir­cuit, you choose one ex­er­cise from each of the four groups and a pro­to­col for the day. Turn the page for a sam­ple ses­sion and step-by-step work­out, fol­low­ing my 10-minute pro­to­col As Many Rounds as Pos­si­ble, which gives you a good idea of HIIT. To see re­sults I rec­om­mend that you do three HIIT cir­cuits a week (two if do­ing your own strength/weight train­ing) with an op­tional day of do­ing your own lower-in­ten­sity ex­er­cise, such as walk­ing, run­ning, cy­cling or swim­ming. Al­ways en­sure that you give your­self at least one full day off a week to rest. AND RE­MEM­BER Al­ways check with your GP be­fore start­ing any new fit­ness regime.

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