I have had several setbacks to my workout regimen over the last 45 days, due to a couple of weddings, some birthday parities, a bachelor shindig, and a round of bronchitis. Because of this, I am determined to renew my intense home workout regimen. Luckily, due to the activities of the last six weeks, my body is truly primed for this kind of an intense workout. In addition, while I find I haven’t lost any of my fat during this time, I also haven’t added any either. I’ve been on more of a maintenance schedule where I’ve just been trying to preserve muscle without gaining fat. So, I know my body can handle a more intense workout regimen over the next 30 days and I do not need to be concerned that I will get hurt.
The strength training routine and HIIT routine I outline below is not meant to be done on an ongoing basis. Such a regimen should only be used every few months in order to intensely target fat. In addition, I will be using this routine for just the next month. Any longer and I would risk overtraining. Despite increasing my workout intensity, I don’t want to significantly increase the amount of time that I exercise either. Usually, I will work out 4 days each week, 45 minutes at a time. For next month I’m aiming to workout at least 30-45 minutes every day, for 6 days of the week.
Since my goal is to have lean and really tight muscles, I keep my strength training routine to low reps and heavy weight training. To make sure my workout is time efficient I also use supersets. This routine will be performed on Sunday, Tuesday, and Thursday. I will do 3 sets of 3 reps for each exercise, except weighted pull ups and dips where I do 5 slow reps, and the kickboxing routine at the end. Because the first set is a warm up for each exercise, I make sure to use about 75% of the weight I’ll be using for the 3 rep sets. The warm up sets are always done as slow reps, which increases the time while under tension. I will rest for 2 minutes between each set, but I will also be doing the other movement that makes up the superset. I do whatever I can to avoid training to failure.
Since I workout at home, some of these supersets were put together for practical reasons. As an illustration, so that I do not have to waste time getting new weights all the time, I put a dumbbell movement together with a barbell movement. In addition, I am a fan of ending a strength training routine with a cardio movement like kickboxing to increase the heart rate. I’ve been involved in martial arts since a young age and enjoy this type of routine as well. I use ankle weights to increase tension for kicks and do punches with 10lb dumbbells. You can achieve an excellent fat loss effect by adding this kind of weighted cardio workout. All in all, my total strength training routine is 30-35 minutes. Each superset only takes 6-7 minutes and kickboxing is about 5-10 minutes.
High intensity interval training (HIIT) is a great way to get really lean. My days for doing the HIIT routine are Saturday, Monday, and Wednesday. Due to how intense the HIIT workout will be, I do not do strength training for my legs. The first part of my HIIT workout is short interval HIIT. I take 2 minutes to warm up and then do eight sets with 15 seconds of sprints at full speed, and 45 seconds of jogging. Since this releases fatty acids into my bloodstream, I like to perform 10-15 minutes of steady state cardio on the exercise bike afterward to burn those fatty acids. Doing this allows my legs to recover better.
Generally I would finish with 10 minutes of long interval HIIT that includes a 1 minute fast paced run followed by 1 minute slow jogging, but I’ve decided to slightly modify my routine. My new plan is to do a plyometrics routine that will involve everything from step ups to calf raises, to broad jumps. It’s about a 10 minute routine and serves a similar function as long interval HIIT in that it increases lactic acid and reduces glycogen to allow for significant fat burn after my workout is completed. In addition, my legs end up being strengthened a lot more with plyometrics than regular cardio. This regimen is completed in approximately a half an hour too.
During this short term intense workout period, diet is of the utmost importance. Even though I do intermittent fasting twice each week, I also pay attention to cleaning up the rest of my diet as well. A lot of people do their strength workouts when they fast, but I am in favor of fasting on HIIT days, and eating more on the days I do my strength traingin. My designated days for fasting are Mondays and Fridays. I also do not eat breakfast Wednesday morning to provide yet another reduction in calories. I also restrict calories during this month on Tuesday, Thursday and Saturday as well. Sunday will be my cheat day to let my body restore leptin levels.
I also choose to eat a lot cleaner than normal. On Monday, dinner will be a high quality protein, vegetables, and fruit for dessert. I will not eat sugar or saturated fat on Wednesday either. Even though I restrict my calories on some other days (except for Sunday), I do give myself permission to indulge in a few low calorie, light snacks. Anything goes Sunday which prevents my diet from dominating my lifestyle (I love to host BBQs in the summer).
What I have outlined will give me an extremely intense home workout, but I will take it even farther during the last couple of weeks. That’s when 10 minutes of a circuit training workout is added to my strength training routine, which increases the fat that’s burned while still keeping my muscle tone. In addition, I will use a Tabata program, which includes 8 sets of a 20-second sprint and 10 second rest period, to the HIIT routine on both Wednesday and Saturday. I will not do this to my workout on Monday. Lastly, I will not eat breakfast on Thursday and Tuesday mornings to lesson my calorie intake even more.
Overall, I expect this strength training routine and HIIT routine to help me blast through a fat loss plateau over the next month. After that I’ll be able to cut back on my workout intensity to make sure I’m not over-training.
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