If we had a dollar for every well-intentioned person who's
centered his or herfat-burningefforts around low- to
moderate-intensity cardio sessions, we could make Fort Knox our
summer retreat. This "I'm trying to lose weight, so I'm just doing
cardio" attitude has become epidemic, as people waste countless
hours on ellipticals, treadmills, and stationary bikes, with very
little to show for it. The results they're after, of course, are
washboard abs and an overall leaner physique, which is best
accomplished through high-intensity lifting at appreciable
volumes.EnterHIIT100s, M&F's most efficient program to date for
whittling away stubborn body fat in a short period of time. Stick
to the following workouts for a full six weeks while keeping your
diet clean, and that shredded body you could never achieve through
endless cardio sessions will be yours very soon.GREATEST
HIITSYou're probably familiar with high-intensity interval training
(HIIT). When it comes to cardio, HIIT is definitely the best way to
strip off body fat, to the extent that there's literally no reason
to hop on a treadmill and run at a steady pace for 30 or more
minutes unless you're an endurance athlete. And if you're reading
this magazine, chances are you don't desire the physique of a
marathoner.For those of you who aren't familiar with HIIT, it
involves intervals of high-intensity exercise (such as running at
90% of your max heart rate) followed by low intensity (walking at a
moderate pace) or complete rest. This is in sharp contrast to the
typical steady-state cardio most people do at a moderate intensity,
such as walking on a treadmill at 60-70% of their max heart
rate.HIIT was originally developed by track coaches to train
runners, but it has crossed over to the fitness industry due to its
fat-burning benefits confirmed many times over in scientific
studies (see "HIIT Findings"). A lot of these studies found that
subjects performing HIIT burned significantly more body fatand in
less timethan those who did steady-state cardio programs.The major
reason HIIT works so well for dropping body fat is due to the
greater calorie burn (or EPOCexcess post-exercise oxygen
consumption) that's maintained after the workout is over. In other
words, you burn more calories and more body fat while you're
sitting around doing nothing. In addition to this increase in
resting metabolism, HIIT is effective at enhancing the mechanisms
in muscle cells that promote fat burning and blunt fat storage.
GYMBOSS INTERVAL TIMERSmall, Easy-To-Use Timer &
Stopwatch!Beneficial To All Types Of Exercise Programs!VOLUME
100When most people think of HIIT they think of it as applicable
only for cardio, yet it can also be used in weight training. After
all, weight training itself is a form of HIITyou do a set with
all-out effort, rest, then do another set, rest, and repeat.
Resting two to three minutes between sets, however, is too long for
a training session to be considered an effective form of HIIT. But
all you have to do is shorten rest periods and you're doing a kind
of HIIT that burns fat.For this HIIT 100s program, I've combined
HIIT not only with weights but also with two very popular, intense,
and effective weight-training techniques:German volume
training(GVT) and Hundreds training. With GVT, aka 10x10, you do 10
sets of 10 reps on a given exercise. Hundreds, as the name implies,
involves doing 100-rep sets. With Hundreds, you'll do 10 sets of 10
reps for one exercise per muscle group. Sounds the same as GVT,
right? Not exactly.HIIT is incorporated via the rest periods
between those 10 sets. You'll start with just 60 seconds between
sets at the beginning of the program and progressively drop rest
periods by 10 seconds over six weeks until you have no rest and are
doing 100 reps straight through. The two forms of training are
technically different, but late in the HIIT 100s program, when
you're resting only 10 or 20 seconds between sets of 10, there's
little to distinguish them as far as the toll they take on your
body.METHOD TO THE MADNESSThe following workouts are simple to
follow, just not very easy to do. For each major muscle group,
after following the HIIT 100s protocol on your first exercise,
you'll do three more sets to failure of the same exercise using
your 10-rep max (10RM). Of course, after doing 10 sets of 10 reps,
you'll no longer be able to complete 10 full reps with your 10RM
weightprobably more like 5-7 reps. On the third set, you'll do
adropsetwith the same weight you used for HIIT 100s (50% of your
10RM) and do as many reps as possible.Three sets of one or two more
exercises and you'll be done with that muscle group for the day.
Rest between all sets following the HIIT 100s exercise is limited
to one minute to maximize fat burning. You'll follow the muscle
group-specific weight training with one last dose of HIIT 100s
using a full-body exercise such as barbell or
dumbbellcleans;kettlebell swings; barbell or dumbbelldeadlifts;
barbell, dumbbell, or kettlebellsnatches; or my own unique lift
known as thedead/curl/press.
On HIIT 100s sets during Weeks 1-3, when rest periods are 30
seconds or more, perform the first three sets of 10 as fast and
explosively as possible. This will help build more muscle power and
strength, despite using such light weight. On Sets 4-6, keep the
movement slow and controlled, focusing on the contraction and
squeezing each rep at the top for one to two seconds. This helps
establish a strong mind-muscle connection, which is critical for
muscle size, shape, and separation.During Weeks 4-6, when rest
periods are down to 20 seconds or less, your goal is to simply
complete the 100 reps. Don't worry about rep speed or control; just
get the reps done with the best form possible while your muscles
are on fire.GET STARTEDOn HIIT 100s exercises, select a weight
that's equal to 50% of what you could normally do for 10 reps.
Don't worry about going too heavy. If you can't complete all 10
reps before the eighth set, drop the weight by 5-10 pounds. If you
can't complete 10 reps during or after the eighth set, finish all
10 sets doing as many reps as possible for each.The next time you
train that muscle group, decrease the starting weight by 5-10
pounds. If any of the HIIT 100s exercises are new to you, you'll
need to spend some time figuring out how much weight you can do for
10 reps. The week before you start the HIIT 100s program, work
these exercises into your training to get a gauge on appropriate
weights. When estimating your 10RM, be sure to do the HIIT exercise
first for that muscle group.For example, if you don't know what
your 10RM is on thebench press, do bench as the first exercise in
your chest workout, aiming for a weight that allows you to complete
exactly 10 reps, then follow with your typical chest
routine.HUNDREDS OF BENEFITSWhile the major benefit of this program
is rapid fat loss, the fringe benefits are just as impressive. Even
though the weights you use will need to be light, your muscles will
still get the signal to grow. HIIT 100s make a very light weight
brutally difficult to move. This pushes muscle fatigue to new
levels, which stimulates the release ofmuscle-buildinghormones.
Another obvious benefit of doing 100 reps with progressively
shorter rest periods is increased muscle endurance, which will
boost your conditioninga big advantage if you play sports. Even if
you're not an athlete, this benefit will ring loud and clear in
your workouts.When you go back to your regular regimen, where
you're resting a couple of minutes between sets, your muscle
recovery will be quicker, thus allowing you to get more reps with
the same weight on successive sets and delivering a greater
stimulus.2-WEEKS WORTH OF WORKOUTSWeek 1///Workout 1:
Chest/Back/Abs BARBELL BENCH PRESS - MEDIUM GRIP10 sets of 10 reps,
60 sec rest (50% 10RM) BARBELL BENCH PRESS - MEDIUM GRIP3* sets to
failure, 60 sec rest, (10RM from test) INCLINE DUMBBELL PRESS3 sets
to failure, 60 sec rest, (10RM) CABLE CROSSOVER3 sets to failure,
60 sec rest (15RM) WIDE-GRIP LAT PULLDOWN10 sets of 10 reps, 60 sec
rest (50% 10RM) WIDE-GRIP LAT PULLDOWN3 sets to failure, 60 sec
rest (10RM from test) BENT OVER BARBELL ROW3 sets to failure, 60
sec rest (10RM) STRAIGHT-ARM PULLDOWN3 sets to failure, 60 sec rest
(15RM) REVERSE CRUNCH10 sets of 10 reps, 60 sec rest (Body
weight**) CRUNCHES10 sets of 10 reps, 60 sec rest (Body weight**)
DEAD/CURL/PRESS10 sets of 10 reps, 60 sec rest (Light
dumbbells)Printable PagePDF Document
Workout 2: Legs/Triceps/Calves BARBELL SQUAT10 sets of 10 reps,
60 sec rest (50% 10RM) BARBELL SQUAT3* sets to failure, 60 sec rest
(10RM from test) LEG PRESS3 sets to failure, 60 sec rest (10RM) LEG
EXTENSIONS3 sets to failure, 60 sec rest (15RM) SEATED LEG CURL3
sets to failure, 60 sec rest (15RM) TRICEPS PUSHDOWN10 sets of 10
reps, 60 sec rest (50% 10RM) TRICEPS PUSHDOWN3* sets to failure, 60
sec rest (10RM from test) CABLE LYING TRICEPS EXTENSION3 sets to
failure, 60 sec rest (15RM) STANDING CALF RAISES10 sets of 10 reps,
60 sec rest (50% 10RM) STANDING CALF RAISES3* sets to failure, 60
sec rest (10RM from test) SEATED CALF RAISE3 sets to failure, 60
sec rest (15RM) KETTLEBELL SWINGS10 sets of 10 reps, 60 sec rest
(Light kettlebell***)Printable PagePDF Document
Workout 3: Shoulders/Traps/Biceps/Forearms DUMBBELL SHOULDER
PRESS10 sets of 10 reps, 60 sec rest (50% 10RM) DUMBBELL SHOULDER
PRESS3* sets to failure, 60 sec rest (10RM from test) SIDE LATERAL
RAISE3 sets to failure, 60 sec rest (10RM) SEATED BENT-OVER REAR
DELT RAISE3 sets to failure, 60 sec rest (15RM) DUMBBELL SHRUG10
sets of 10 reps, 60 sec rest (50% 10RM) DUMBBELL SHRUG3* sets to
failure, 60 sec rest (10RM from test) DUMBBELL BICEP CURL10 sets of
10 reps, 60 sec rest (50% 10RM) DUMBBELL BICEP CURL3* sets to
failure, 60 sec rest (10RM from test) INCLINE DUMBBELL CURL3 sets
to failure, 60 sec rest (15RM) BARBELL WRIST CURL10 sets of 10
reps, 60 sec rest (50% 10RM) BARBELL WRIST CURL3* sets to failure,
60 sec rest (10RM from test) DUMBBELL CLEAN(SHOWN WITH
KETTLEBELL)10 sets of 10 reps, 60 sec rest (50% 10RM)Printable
PagePDF Document
Workout 4: Chest/Back/Abs BARBELL BENCH PRESS - MEDIUM GRIP10
sets of 10 reps, 60 sec rest (50% 10RM) BARBELL BENCH PRESS -
MEDIUM GRIP3* sets to failure, 60 sec rest, (10RM from test)
BARBELL INCLINE BENCH PRESS(REVERSE GRIP)3 sets to failure, 60 sec
rest (10RM) INCLINE DUMBBELL FLYES3 sets to failure, 60 sec rest
(15RM) WIDE-GRIP LAT PULLDOWN10 sets of 10 reps, 60 sec rest (50%
10RM) WIDE-GRIP LAT PULLDOWN3* sets to failure, 60 sec rest, (10RM
from test) ONE-ARM DUMBBELL ROW3 sets to failure, 60 sec rest
(10RM) UNDERHAND CABLE PULLDOWNS3 sets to failure, 60 sec rest
(15RM) REVERSE CRUNCH10 sets of 10 reps, 50 sec rest (Body
weight**) CRUNCHES10 sets of 10 reps, 50 sec rest (Body weight**)
DEAD/CURL/PRESS10 sets of 10 reps, 50 sec rest (Light
dumbbells)Printable PagePDF Document
Workout 5: Legs/Triceps/Calves BARBELL SQUAT10 sets of 10 reps,
60 sec rest (50% 10RM) BARBELL SQUAT3* sets to failure, 60 sec rest
(10RM from test) DUMBBELL LUNGES3 sets to failure, 60 sec rest
(10RM) LEG EXTENSIONS3 sets to failure, 60 sec rest (15RM) ROMANIAN
DEADLIFT3 sets to failure, 60 sec rest (15RM) TRICEPS PUSHDOWN10
sets of 10 reps, 50 sec rest (50% 10RM) TRICEPS PUSHDOWN3* sets to
failure, 60 sec rest (10RM from test) CABLE OVERHEAD TRICEPS
EXTENSION3 sets to failure, 60 sec rest (15RM) STANDING CALF
RAISE10 sets of 10 reps, 50 sec rest (50% 10RM) STANDING CALF
RAISE3* sets to failure, 60 sec rest (10RM from test) SEATED CALF
RAISE3 sets of failure, 60 sec rest (15RM) KETTLEBELL SWING10 sets
of 10 reps, 50 sec rest (Light kettlebell)Printable PagePDF
DocumentWorkout 6: Shoulders/Traps/Biceps/Forearms DUMBBELL
SHOULDER PRESS10 sets of 10 reps, 50 sec rest (50% 10RM) DUMBBELL
SHOULDER PRESS3* sets to failure, 60 sec rest (10RM from test)
ONE-ARM CABLE LATERAL RAISE3 sets to failure, 60 sec rest (10RM)
MACHINE REAR-DELT FLYE3 sets to failure, 60 sec rest (15RM)
DUMBBELL SHRUG10 sets of 10 reps, 50 sec rest (50% 10RM) DUMBBELL
SHRUG3* sets to failure, 60 sec rest (10RM from test) DUMBBELL
CURL10 sets of 10 reps, 50 sec rest (50% 10RM) DUMBBELL CURL3* sets
to failure, 60 sec rest (10RM from test) BEHIND-THE-BACK CABLE
CURL(SHOWN WITH BARBELL)3 sets to failure, 60 sec rest (15RM)
BARBELL WRIST CURL10 sets of 10 reps, 50 sec rest (50% 10RM)
BARBELL WRIST CURL3* sets to failure, 60 sec rest (10RM from test)
DUMBBELL CLEAN(SHOWN WITH KETTLEBELL)10 sets of 10 reps, 50 sec
rest (50% 10RM)Printable PagePDF Document
* On the last set, do a dropset by reducing the weight to the
same amount you used for HIIT 100s and doing as many reps as
possible to failure.
** Because this is a body-weight exercise, you can't reduce the
weight. If you can't do 10 sets of 10 reps with one minute of rest,
don't reduce the rest each week. Instead, stick to one minute until
you're able to do all 10 sets for 10 reps. Then, the next week
start reducing the rest period.
*** If you don't have access to kettlebells, you can use a
dumbbell.
**** And do not rest between arms. Alternate arms without
resting until all three sets for both arms are completed.
Week 2///Workout 1: Chest/Back/Abs BARBELL BENCH PRESS - MEDIUM
GRIP10 sets of 10 reps, 40 sec rest (50% 10RM) BARBELL BENCH PRESS
- MEDIUM GRIP3* sets to failure, 60 sec rest, (10RM from test)
INCLINE DUMBBELL PRESS3 sets to failure, 60 sec rest, (10RM) CABLE
CROSSOVER3 sets to failure, 60 sec rest (15RM) WIDE-GRIP LAT
PULLDOWN10 sets of 10 reps, 40 sec rest (50% 10RM) WIDE-GRIP LAT
PULLDOWN3 sets to failure, 60 sec rest (10RM from test) BENT OVER
BARBELL ROW3 sets to failure, 60 sec rest (10RM) STRAIGHT-ARM
PULLDOWN3 sets to failure, 60 sec rest (15RM) REVERSE CRUNCH10 sets
of 10 reps, 40 sec rest (Body weight**) CRUNCHES10 sets of 10 reps,
40 sec rest (Body weight**) DEAD/CURL/PRESS10 sets of 10 reps, 40
sec rest (Light dumbbells)Printable PagePDF Document
Workout 2: Legs/Triceps/Calves BARBELL SQUAT10 sets of 10 reps,
40 sec rest (50% 10RM) BARBELL SQUAT3* sets to failure, 60 sec rest
(10RM from test) LEG PRESS3 sets to failure, 60 sec rest (10RM) LEG
EXTENSIONS3 sets to failure, 60 sec rest (15RM) SEATED LEG CURL3
sets to failure, 60 sec rest (15RM) TRICEPS PUSHDOWN10 sets of 10
reps, 40 sec rest (50% 10RM) TRICEPS PUSHDOWN3* sets to failure, 60
sec rest (10RM from test) CABLE LYING TRICEPS EXTENSION3 sets to
failure, 60 sec rest (15RM) STANDING CALF RAISES10 sets of 10 reps,
40 sec rest (50% 10RM) STANDING CALF RAISES3* sets to failure, 60
sec rest (10RM from test) SEATED CALF RAISE3 sets to failure, 60
sec rest (15RM) KETTLEBELL SWINGS10 sets of 10 reps, 40 sec rest
(Light kettlebell***)Printable PagePDF Document
Workout 3: Shoulders/Traps/Biceps/Forearms DUMBBELL SHOULDER
PRESS10 sets of 10 reps, 40 sec rest (50% 10RM) DUMBBELL SHOULDER
PRESS3* sets to failure, 60 sec rest (10RM from test) SIDE LATERAL
RAISE3 sets to failure, 60 sec rest (10RM) SEATED BENT-OVER REAR
DELT RAISE3 sets to failure, 60 sec rest (15RM) DUMBBELL SHRUG10
sets of 10 reps, 40 sec rest (50% 10RM) DUMBBELL SHRUG3* sets to
failure, 60 sec rest (10RM from test) DUMBBELL BICEP CURL10 sets of
10 reps, 40 sec rest (50% 10RM) DUMBBELL BICEP CURL3* sets to
failure, 60 sec rest (10RM from test) INCLINE DUMBBELL CURL3 sets
to failure, 60 sec rest (15RM) BARBELL WRIST CURL10 sets of 10
reps, 40 sec rest (50% 10RM) BARBELL WRIST CURL3* sets to failure,
60 sec rest (10RM from test) CLEAN(PERFORMED WITH DUMBBELLS)10 sets
of 10 reps, 40 sec rest (50% 10RM)Printable PagePDF Document
Workout 4: Chest/Back/Abs BARBELL BENCH PRESS - MEDIUM GRIP10
sets of 10 reps, 40 sec rest (50% 10RM) BARBELL BENCH PRESS -
MEDIUM GRIP3* sets to failure, 60 sec rest, (10RM from test)
BARBELL INCLINE BENCH PRESS(REVERSE GRIP)3 sets to failure, 60 sec
rest (10RM) INCLINE DUMBBELL FLYES3 sets to failure, 60 sec rest
(15RM) WIDE-GRIP LAT PULLDOWN10 sets of 10 reps, 40 sec rest (50%
10RM) WIDE-GRIP LAT PULLDOWN3* sets to failure, 60 sec rest, (10RM
from test) ONE-ARM DUMBBELL ROW3 sets to failure, 60 sec rest
(10RM) UNDERHAND CABLE PULLDOWNS3 sets to failure, 60 sec rest
(15RM) REVERSE CRUNCH10 sets of 10 reps, 40 sec rest (Body
weight**) CRUNCHES10 sets of 10 reps, 40 sec rest (Body weight**)
DEAD/CURL/PRESS10 sets of 10 reps, 40 sec rest (Light
dumbbells)Printable PagePDF Document
Workout 5: Legs/Triceps/Calves BARBELL SQUAT10 sets of 10 reps,
60 sec rest (50% 10RM) BARBELL SQUAT3* sets to failure, 60 sec rest
(10RM from test) DUMBBELL LUNGES3 sets to failure, 60 sec rest
(10RM) LEG EXTENSIONS3 sets to failure, 60 sec rest (15RM) ROMANIAN
DEADLIFT3 sets to failure, 60 sec rest (15RM) TRICEPS PUSHDOWN10
sets of 10 reps, 50 sec rest (50% 10RM) TRICEPS PUSHDOWN3* sets to
failure, 60 sec rest (10RM from test) CABLE OVERHEAD TRICEPS
EXTENSION3 sets to failure, 60 sec rest (15RM) STANDING CALF
RAISE10 sets of 10 reps, 50 sec rest (50% 10RM) STANDING CALF
RAISE3* sets to failure, 60 sec rest (10RM from test) SEATED CALF
RAISE3 sets of failure, 60 sec rest (15RM) KETTLEBELL SWING10 sets
of 10 reps, 50 sec rest (Light kettlebell)Printable PagePDF
DocumentWorkout 6: Shoulders/Traps/Biceps/Forearms DUMBBELL
SHOULDER PRESS10 sets of 10 reps, 40 sec rest (50% 10RM) DUMBBELL
SHOULDER PRESS3* sets to failure, 60 sec rest (10RM from test)
ONE-ARM CABLE LATERAL RAISE3 sets to failure, 60 sec rest (10RM)
MACHINE REAR-DELT FLYE3 sets to failure, 60 sec rest (15RM)
DUMBBELL SHRUG10 sets of 10 reps, 40 sec rest (50% 10RM) DUMBBELL
SHRUG3* sets to failure, 60 sec rest (10RM from test) DUMBBELL
CURL10 sets of 10 reps, 40 sec rest (50% 10RM) DUMBBELL CURL3* sets
to failure, 60 sec rest (10RM from test) BEHIND-THE-BACK CABLE
CURL(SHOWN WITH BARBELL)3 sets to failure, 60 sec rest (15RM)
BARBELL WRIST CURL10 sets of 10 reps, 40 sec rest (50% 10RM)
BARBELL WRIST CURL3* sets to failure, 60 sec rest (10RM from test)
DUMBBELL CLEAN(SHOWN WITH KETTLEBELL)10 sets of 10 reps, 40 sec
rest (50% 10RM)Printable PagePDF Document
* On the last set, do a dropset by reducing the weight to the
same amount you used for HIIT 100s and doing as many reps as
possible to failure.
** Because this is a body-weight exercise, you can't reduce the
weight. If you can't do 10 sets of 10 reps with one minute of rest,
don't reduce the rest each week. Instead, stick to one minute until
you're able to do all 10 sets for 10 reps. Then, the next week
start reducing the rest period.
*** If you don't have access to kettlebells, you can use a
dumbbell.
**** And do not rest between arms. Alternate arms without
resting until all three sets for both arms are completed.