High-intensity interval training

This article is about the cardiovascular exercise made popular in the 2010s. For the 1970s weight training, see High intensity training.

High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.

Procedure

A HIIT session often consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, separated by medium intensity exercise for recovery, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise.

There is no specific formula to HIIT. Depending on your level of cardiovascular development, the moderate-level intensity can be as slow as walking. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.

The entire HIIT session may last between four and thirty minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited on time.

Chest Workout

Chest Workouts!

Welcome to our chest workout section! There are different chest workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.

Next to the biceps, the chest is the probably the most trained muscle group. The chest is so important because is the center of upper body strength. Most upper body exercises depend heavily on chest power.

Since the chest is usually the first area people's eyes focus on, here are some exercise programs to help build those pectoral muscles. You can incorporate these chest workouts into your exsiting workout or supplement it into a new workout.

Exercise/Beginner Routine #1	# of Sets	# of Reps
Barbell Bench Presses	3 sets	10-6* reps
Dumbbell Incline Presses	2 sets	8-10 reps

Exercise/Intermediate Routine #1	# of Sets	# of Reps
Barbell Incline Presses	4 sets	12-6* reps
Dumbbell Bench Presses	3 sets	8-10 reps
Decline Flyes	2 sets	8-10 reps

Exercise/Advanced Routine #1	# of Sets	# of Reps
Smith Machine Incline Presses	4 sets	12-6* reps
Parallel Bar Dips	3 sets	12-8* reps
Flat-Bench Flyes	3 sets	8-10 reps

*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*

Here are some other workouts ---------

Exercise/ Routine #1	# of Sets	# of Reps
Incline Presses to the Front	5 sets	8-10 reps
Flat Bench Presses	5 sets	8-10 reps
Flyes	5 sets	8-10 reps
Cable Crossovers	5 sets	10-15 reps

Exercise/ Routine #2	# of Sets	# of Reps
Barbell/Dumbbell Presses	4 sets	8-10 reps
Flat/Incline Flyes Behind the Neck	4 sets	8-10 reps
Flat/Incline Presses	4 sets	8-10 reps
Decline Presses Flyes or Dips	4 sets	8-10 reps
Pullovers	3-4 sets	10-12 reps
Cable Crossovers	3-4 sets	10-12 reps

Exercise/ Routine #3	# of Sets	# of Reps
Barbell Bench Presses	3 sets	6-8 reps
Dumbbell Bench Presses	3 sets	6-8 reps
Incline Barbell Presses	3 sets	6-8 reps
Incline Dumbbell Presses	3 sets	6-8 reps
Flat Bench Dumbbell Flyes	3 sets	6-8 reps
Cable Crossovers	4 sets	15-20 reps
Dips	4 sets	15-20 reps

Exercise/ Routine #4	# of Sets	# of Reps
Dumbbell Incline Presses	5 sets	12-5* reps
Bench Press to Neck	4 sets	12-6* reps
Decline Barbell Presses	4 sets	12-6* reps
Cross Bench Dumbbell Pullovers	2-3 sets	10-15 reps

Exercise/ Routine #5	# of Sets	# of Reps
Bench Presses	4-5 sets	5 reps
Incline Barbell Presses	4 sets	5 reps
Flat Bench Dumbbell Flyes	3 sets	6-8 reps

Exercise/ Routine #6	# of Sets	# of Reps
Bench Presses	5 sets	8 reps
Incline Barbell Presses	4 sets	8 reps
Flat Bench Presses	4 sets	10 reps
Cable Crossovers	2-3 sets	10 reps

Exercise/ Routine #7	# of Sets	# of Reps
Incline Dumbbell Presses	4-5 sets	8-10 reps
Bench Presses (to neck)	3-4 sets	8-10 reps
Parallel Bar Dips	3-4 sets	10-15 reps
Flat Bench Flyes	3-4 sets	8-10 reps

Exercise/ Routine #8	# of Sets	# of Reps
Incline Barbell Presses	5 sets	10-12 reps
Narrow Grip Bench Presses	5 sets	10-12 reps
Parallel Pullovers	5 sets	10-12 reps
Cable Crossovers	5 sets	10-12 reps

Exercise/ Routine #9	# of Sets	# of Reps
Bench Presses	5 sets	10-12 reps
Barbell Incline Presses	5 sets	10-12 reps
Barbell Pullovers	5 sets	10-12 reps
Cable Crossovers	5 sets	10-12 reps

Exercise/ Routine #10	# of Sets	# of Reps
Pec Deck Flyes	5 sets	20-12* reps
Incline Dumbbell Flye Presses	5 sets	12-6* reps
Dumbbell Bench Presses	5 sets	12-6* reps
Cable Crossovers	3-5 sets	12 reps

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