High Intensity Interval Training Workout Plan: Athletes

High intensity interval training workout plan

High Intensity Interval Training Workout Plan

For Athletes: There are many different workouts for high intensity interval training. The best kind of H.I.I.T. workout will hit every muscle. I’m going to share with you one of the best high intensity interval training workout plan that will benefit all athletes.

 


Why Should Athletes Perform H.I.I.T. Instead of Traditional Cardio?

Traditional cardio will not target the needs the athlete needs to perform on the field or with reaching a new fitness level. The only reason for traditional cardio to be used is too eliminate body fat. Studies have shown that H.I.I.T. workouts actually burn more calories and fat, than a traditional cardio routine. Traditional cardio, such as long distance running, can actually harm your athletic goals. It shortens your muscles and you focus on slow-twitch fiber muscles. Fast-twitch muscles are the ones that give you explosive strength, which most athletes are looking for! What more convincing do you need?

How to Perform an H.I.I.T. Workout

H.I.I.T workouts should be performed at maximum speed. It’s called high intensity for a reason! The second you lose that max performance intensity, then you need to rest. Typically, 20 seconds on and 10 second rest is the go to for developing a high intensity interval training workout plan. These spurts and rests can vary as long as your pushing yourself at 100% intensity!


Exercises

  • Body Weight Squat  High intensity interval training workout planHigh intensity interval training workout plan

This exercise uses the most amount of muscles at once. This engages the core and all leg muscles. The most important thing to remember while squatting is to keep the Chest up. The perfect squat can’t happen for most people, due to poor mobility. As long as your chest stays upright and shoulder blades flexed together and your core drawn in, then everything will soon fall into place.

Note: Controlled on the way down and explode up as fast you can. Always keep form, before speed though.

 


High intensity interval training workout plan High intensity interval training workout plan

 

  • Jumping Jacks

This will take the majority of your energy. Stand straight up and down, with hands at your side. Jump your legs out in both directions along with your arms going up. (repeat as fast you can)

 

 

 


  • Push-Up

To perform a push-up start on the ground with your hands lined up directly next to your chest. Explode by pushing up, while keeping the front body tight.

High intensity interval training workout planHigh intensity interval training workout plan

 

 

 

 

 


  • Half Burpees

This is another vigorous movement that takes a lot of energy to perform. Start by standing straight up, then squat until your hands can palm the floor. Jump your feet back into a full plank position, then feet back up. Finish with a jump.

High intensity interval training workout plan High intensity interval training workout plan High intensity interval training workout plan High intensity interval training workout plan High intensity interval training workout plan

 

 

 

 

 

 


  • PlankHigh intensity interval training workout plan

This will work the abs. Set your arms right below your shoulders and grab elbows. This will ensure proper distance. Put your arms parallel to each other and lift your body up flexing the core and knee caps. Actively draw your shoulders in to stay parallel.

NOTE: Keep everything flexed.


Workout Plan

Monday 
Variation 1 Time on Time off
Squat 20 10
Jumping Jacks 20 10
Squat 20 10
Jumping Jacks 20 10
Plank 40 NA
3 rounds 30 sec. rest
Tuesday
Variation 2 Time on Time Off
Burpees 20 10
Push up 10 5
Burpees 20 10
Push up 10 5
Plank 60 NA
5 Rounds 1 minute rest
Wednesday 
Variation 3 Time on Time Off
Squat 30 15
Jumping Jacks 30 15
Push ups 30 15
Burpees 30 15
Plank 30 NA
3 rounds 1 minute rest
Thursday
Variation 1 Time on Time off
Squat 10 5
Jumping Jacks 30 10
Squat 10 10
Jumping Jacks 30 10
Plank 40 NA
3 rounds 1  minute rest
Friday
Variation 2 Time on Time Off
Burpees 20 10
Push up 10 5
Burpees 20 10
Push up 10 5
Plank 60 NA
5 Rounds 1 minute rest

This is just a sample plan. It can be edited and modified anyway you like! Always change it up, that is the most important thing you do.

These H.I.I.T workouts should be added to the end of your current lifting routine. For example, you do your warm up, plyo-metric work, strength training, H.I.I.T., then abs. This should be the framework for the best athletic looking body with optimal performance!

Conclusion

A high intensity interval training workout plan can be a great way to burn off extra fat without suffering the loss of athletic performance. I highly recommend everyone that is training for athleticism to use this approach for there cardio! There are thousands and thousands of ways to make a H.I.I.T. workout. It can be any workout that is explosive that uses max effort. If you are in the need for something to give you: the edge, focus, and energy, then click here to read up on a great pre-workout

If you have any questions, then please comment below! Thank you.