HIIT Workout

Joe Holder

Lesson time 28:50 min

Experience the second of three workouts. Joe teaches you how this workout’s increased intensity advances you on your wellness journey.

Students give MasterClass an average rating of 4.7 out of 5 stars

Topics include: What Is a HIIT Workout? · HIIT Workout | Warm-Up · HIIT Workout | Circuits Overview · HIIT Workout | Circuit 1 · HIIT Workout | Circuit 2 · HIIT Workout | Circuit 3


[MUSIC PLAYING] - In order to take control of your health, what you really need to do for better, for worse-- I know-- is work out. So this workout is what's called high intensity interval training. Basically what we're going to do is we're going to have high intensity interval moments where say high knees, jumps, multidirectional movements, and then we're going to rest. HIIT workouts have various benefits. You can burn a lot of calories very quickly. Super helpful if you're pressed for time. It can also help you lose fat, improve your endurance, improve oxygen consumption, and reduce heart rate and blood pressure. Blood sugar can also be reduced, which can help ward off possible diabetic issues. Your metabolic rate can be elevated even after the workout is done, so what's that mean? Basically you keep burning calories. We captured data previously. What did we get? We got your pulse. This can help improve your resting heart rate, which is linked to all those benefits we discussed before. So think about HIIT workouts as a valuable tool we could have in our arsenal to improve some of those data points as needed for your personal health journey. So for this workout what you'll need is really just yourself. If you have a towel or a yoga mat, that's fine too, especially if you're at an apartment. I know your downstairs neighbors may get a little upset, because there will be jumping. But again, want to make this as simple as possible, want to make these moves efficient. So what's important for this is you need to go hard, but you also need to keep your form completely correct. I'll give you the adequate amount of rest in between moves as need be or you rest if need be, and then we push it. And this is for all fitness levels, and that's what's great about high intensity interval training. The key component of that is intensity, which is contingent upon you. So no matter if you're a beginner or advanced, there's no coping out. We're getting after it. The main goals of these workouts are for you to be able to work hard and then at the same time recover and then go again. HIIT workouts typically are a quicker way to get endurance and a quick way to burn some calories, while at the same time understanding what it's like to move well while stressed. These workouts are short. What's special about all of this is at the end of the day while I do workout, I have a lot of other responsibilities. So I know it's super important for you to make the most of your time. So for this one let's pay attention. Let's have good form. Let's work hard, and I promise you it'll be worth it. [MUSIC PLAYING] All right so this workout is composed of three different parts, but first we have to start with the warm up, OK. So to warm up, super simple, get eased into it. Get used to it. We don't have to go hard at first. The purpose of the warm up is injury prevention and to get some blood circulating throughout that body. So we're going to g...

About the Instructor

Joe Holder is a nationally recognized master trainer and one of the most influential coaches in fitness and sports. Now he’s teaching you how to build the foundation for a lifetime of good health. With Joe’s holistic approach, you’ll learn how to work out for increased mobility and strength, maximize your nutrition, and build a positive mindset. Start achieving your health goals and living a more purposeful life.

Featured MasterClass Instructor

Joe Holder

Master trainer Joe Holder teaches you his holistic approach for better workouts, more effective nutrition, and a healthier mindset.

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