HIIT IT! (Fitnessista's Get More From Less Workout and Diet Plan to Lose Weight and Feel Great Fast)

HIIT IT! (Fitnessista's Get More From Less Workout and Diet Plan to Lose Weight and Feel Great Fast)

Gina Harney

Language: English

Pages: 314

ISBN: 1936303671

Format: PDF / Kindle (mobi) / ePub


See results in a fraction of the time with short, effective workouts: work smarter not harder!

Let's HIIT It! Gina Harney, award-winning creator of Fitnessista.com, knows high-intensity interval training (HIIT) is the smart alternative to long cardio workouts. With shorter workouts you can spend less time working out while building strength, coordination, and endurance and boosting your metabolism so you burn more calories throughout the day. And with her HIIT-inspired eating plan of frequent, tasty snacks, you'll feel great and stop stressing about food.

  • Build a personalized fitness plan that fits with your life
  • Drop pounds, burn fat, boost energy, and live healthier
  • Spice up your workout schedule, keep your body guessing, and avoid plateaus
  • Snack! Eat smart with quick, healthy treats you can prep in advance to fuel your day

"Full of helpful information for people looking to live a healthy lifestyle. I especially enjoyed her infectious enthusiasm for HIIT and reading her easy to follow sample fitness plans, exercise demonstrations with cues, and healthy recipes!

ÛKathie Davis, Executive Director of Idea Health & Fitness Association

"An excellent program that is lifestyle based and doesn't require hours in a gymÛperfect for someone like me! I adore that she loves food as much as she loves fitness.

ÛJessica Merchant, Author of Seriously Delish and creator of howsweeteats.com

"A treasure÷HIIT It! presents Gina Harney's vision for a balanced, healthy lifestyle in the same upbeat, conversational manner that we have come to enjoy from her wonderfully popular blog.

ÛMatthew Kenney, Founder of Matthew Kenney Cuisine

"An amazing resource for strong, effective, and quick workouts and tips for attaining balanced nutrition. And it's a super fun read. Highly recommended!

ÛErin Motz, YouTube Personality and Original Bad Yogi


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each exercise, add in one ­minute of squat jumps and then repeat the circuit of squats, pull-ups, and push-ups before squat jumping again.) 3) HIIT and steady state. This is one of my all-time favorite HIIT methods. You’ll perform HIIT intervals at any ratio (all thoroughly explained in chapter 2), and combine this with easy steady-state cardio. This will teach your body to effectively burn fat, and also make your regular steady-state workouts feel much easier. It’s also fun to add up to five

hike nn Take a dance class nn Go spinning SATURDAY Back and biceps + HIIT WARM UP Moderate Cardio 5 minutes BACK AND BICEPS BURNER CIRCUIT 3 rounds Biceps Curls 12 reps (continued) 64 PART I HIIT It! Fitness BACK AND BICEPS BURNER CIRCUIT (continued) Renegade Rows 10 reps Single-leg Rows 10 reps, alternating legs Hammer Curls 10 reps HIIT Any ratio or distance-based HIIT of choice 15–25 minutes COOL DOWN Option 8 Five days of cardio Three days of strength with upper/lower

into overtraining, which is especially easy when you’re just getting started with a new routine and want to do everything possible to obtain your goals. Quality over quantity, always. Ten beautiful and safe squats are b ­ etter than 100 sloppy ones. Avoiding overtraining Overtraining is another  “gotcha,” especially if you enjoy what you’re doing and have no problem logging extra gym time. Here’s the problem: if you do too much, it could hurt you in the form of results or even injury. When

but the #1 necessity is a killer playlist. Find a playlist that pumps you up, and be sure to include a mix of slower and faster songs. During the slow songs, visualize them as hills and chances to use hill challenges. Increase the resistance according to the music, or play fun games, like for every time the artist repeats a word, add resistance. (You’ll hate that word by the time the song is over!) Use up-tempo songs for speed. During each fast-paced chorus, crank up your speed and use it as a

of a “grand scheme of things” approach. If you do use an app, you may see that certain ratios work better for you and your goals. The general recommendation is 45% to 65% carbs, 20% to 35% fats, and 10% to 35% protein. For me, I feel and look my best around 50% carbs, 20% fat, and 30% protein. It’s really a matter of finding the best combination for your body composition and lifestyle. Don’t be afraid to experiment a little bit within the general guidelines, and determine what ratio helps you to

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