What is the HIIT 100 Program?

Get that toned-up and impressive physique in just 5 weeks with this comprehensive fat-burning program!

HIIT 100 is my popular plan that is efficient in trimming down body fats in 5 short weeks. Combining HIIT cardio and German Volume training will not only replace ineffective cardio sessions but will give you that leaner and more muscular body.

Hit it with HIIT 100

Are you familiar with HIIT? HIIT or High-Intensity Interval Training is specific training that you can incorporate in your cardio workout. HIIT 100 is the best technique to burn off body fat. A steady run for 20 minutes or on a treadmill is no longer needed when you are doing HIIT.

HIIT works by doing intervals of high-intensity exercise and then followed by a low-intensity exercise. To site, you are to alternate running and then rest or slow walking.

The technique is to increase the number of high-intensity workouts done as low-intensity exercise allows the body to perform another round of high intensity workouts by clearing the lactic acid from the blood. The HIIT 100 program is the direct contrast of the common steady-type cardio exercise at a moderate intensity. It is the opposite of an easy run at 60% to 70% maximum heart rate.

HIIT is not new. The program was originally developed by track coaches to train runners for speed and performance. But this particular type of training has gained popularity due to its fat burning benefits. Not only that, but this also improves VO2, cardiovascular function, insulin sensitivity, and blood pressure according to a study published in the 2017 Sports Medicine journal. Besides, the studies show that individuals performing HIIT have seen astonishing results in shaking off excess body fat in a short period.

HIIT is effective in dropping fat since it burns more calories per minute even after the workout is done compared to doing a lower-intensity workout. Apart from the boost in resting metabolism, HIIT also enhances the mechanisms in muscle cells that aids in fat burning.

While HIIT is hugely utilized in cardio training, it actually works well with weight lifting or strength training. Essentially if you think about it, weight training is also a type of HIIT. Doing a set of weight lifting routine, rest, and then doing another set, rest, and repeat is an effective form of HIIT. However, the rest periods should be shorted instead of doing the typical 2-3 minutes to hit those excess body fats.

Now, if you are wondering where the HIIT 100 name came from, it is actually from two other popular weight training techniques: Hundreds training and German Volume Training or GVT. With GVT, you have to perform 10 sets of 10 repetitions on a given exercise while Hundreds involve doing 100-rep sets.

HIIT 100 and Its Benefits

While the main advantage of the program is rapid weight loss, HIIT 100 offers several other spectacular benefits. For example, even though the weights you use are light, you will still experience muscle growth even in muscle groups you do not normally train with high volume (calves, traps, forearms, legs, and arms).

HIIT 100 is all about making light weight difficult to move. Muscle stress and fatigue encourage the production of growth hormones for muscle growth and fat burning. And if you are an athlete, HIIT is beneficial in boosting and conditioning muscle endurance.

Or even if you are not, getting used to high-intensity training allows your muscles to recover quicker when you are back to doing your regular workout, allowing you to perform more reps.

Weight Section When Doing the HIIT 100 Program

When doing HIIT 100, choose a weight that is 50% equivalent to what you can normally do for 10 repetitions. If you are unsure about the weight, you have the option to not complete all 10 reps before the eighth set and then drop the weight by 5-10 pounds.

Or if you cannot push through the 10 reps during or after the eighth set, carry on by doing as many reps as you can for each set. In scenarios like this, you can decrease the starting weight by 5-10 pounds on your next session on that specific muscle group.

If HIIT 100 is new to you, consider working on these exercises before you start with the HIIT 100 program. This will let you work on a weight estimate that will allow you to do 10 reps.

For example, when estimating your 10RM on the bench press, do bench as the first routine for your chest workout then gauge the appropriate weight that will let you complete 10 reps. And then, follow with your regular chest workout.

HIIT 100 Rest Periods

HIIT exercises like 10×10 or 10 sets of 10 reps begin with 60 seconds between sets during the first week of the program. Rest periods on the second week by 20 seconds while the interval drops gradually to 10 seconds over the course of 6 weeks. This continues until you are doing 100 reps throughout with no rest.

Dead-Curl-Press Exercise

I have created this exercise as a replacement for clean and jerk since it is difficult for most people to do. Although clean and jerk is an amazing whole body exercise it requires a lot of skills to be done properly as to doing the Dead-Curl-Press.

Another concern about clean and jerk is the equipment. In order to able to perform cleans, you need to have the proper equipment like a barbell and weight plates. In addition, the Olympic bar you will find in the bench press station is not the same Olympic bar used for Olympic lifts with specialized bearings for faster spin of the bar.

Also, you cannot just drop a barbell with cast weight plates on the padded floor of your gym. And although you can carefully lower the bar back to the floor, this can injure yourself and may prevent you from doing physical activities for 2-3 weeks or more.

These are some reasons why I choose Dead-Curl-Press as an option. This works the biceps, shoulder traps, chest, back, and forearms.