Introduction 06
Physiology of HIIT
The benefits of HIIT 10
Powering your HIIT workout 12
Improving your cardio fitness 14
The HIIT "afterburn" 16
How muscles work 18
How HIIT promotes muscle growth 20
Muscular anatomy 22
HIIT training and the brain 24
Feeding your HIIT 26
HIIT Exercises
Introduction to the exercises 30
Terminology guide 32
Core Exercises
High plank to low plank 36
Variations 38
Swim plank 40
Mountain climber 42
Variations 44
Bear plank 46
Variations 48
Sit-up 50
Crunch 52
Variations 54
Transverse abdominal ball crunch 56
V-up 58
Variations 60
Upper Body Exercises
Push-up 64
Variations 66
Overhead triceps extension 68
Variations 70
Dumbbell biceps curl 72
Variations 74
Dumbbell front raise 76
Variations 78
Dumbbell lateral raise 80
Military shoulder press 82
Variations 84
Dumbbell rear deltoid fly 86
Variations 88
Dumbbell bench press 90
Dumbbell chest fly 92
Lower Body Exercises
Squat 96
Variations 98
Right and left split squat 100
Variations 102
Crab walk 104
Alternating snatch 106
Alternating lateral lunge 108
Variations 110
Calf raise 112
Step-up with dumbbells 114
Alternating toe tap 116
Single-leg deadlift 118
Glute bridge 120
Variations 122
Plyometric Exercises
Skater 126
High knee 128
Variations 130
Squat jump 132
Variations 134
Tuck jump 136
Box jump 138
Single-leg forward jump 140
Football up and down 142
Burpee 146
Bear crawl 150
Total Body Exercises
Jack press 154
Push-up and squat 156
Push-up and tuck jump 160
Bear plank and push-up 164
High plank, ankle tap, and push-up 168
B boy power kicks 172
Military press and overhead triceps extension 174
Bent-over row and hammer curl 178
Rear deltoid fly and triceps kickback 180
Sumo squat and hammer concentration curl 184
HIIT Training
Getting started 188
Planning your training 190
Following and creating your own routine 192
Weekly training planner 194
Warming up and cooling down 196
Workout routines 198
Beginner 199
Intermediate 202
Advanced 206
Glossary 210
Index 214
Bibliography 222
Acknowledgments 223
About the author 224