How to Boost Your Fitness In 30 Days With H.I.I.T

It's hard to generate fast fitness in 30 days. But you know what, it's not that hard to generate fast fitness.

There's a formula to rapidly boosting your fitness with High Intensity Interval Training (H.I.I.T), and this is especially true if you have weights at home or a gym member.

None-the-less this formula works for all training types... so if you are struggling to boost your fitness, just follow this.

How Does H.I.I.T Work For You

H.I.I.T stands for High Intensity Interval Training combining strength cardio exercises for general fitness.

I know intense name right...but does it have to be that intense to get results?

In a word...NO!

Don't get H.I.I.T workouts confused with extreme fanatics of Cross Fit.

High Intensity exercise is vigorous but not that intense.

Exercising at High Intensity occurs when the body reaches 70% of its cardio vascular limits.

In other blogs I have mentioned how it is physically impossible to workout at 100% for longer than 1-minute.

So to put it in perspective it's like your day job. Your boss will tell you to go at 110% like some training cults.

But the reality is your 70% is intense enough to get great results.

Are you pushed for time? Short H.I.I.T workouts will boost your fitness.

A study conducted by the US National Library of Medicine showed that HIIT training for 20-minutes 3 times per week, significantly reduced the body fat in young males who were already fit.

The study also showed that HIIT training increased Aerobic Power by 15%, which means in HIIT training you burn more fat during and post the workout.

Let's take a quick look at this chart on 'how HIIT burns fat':

The Blue Peaks in the table show that we burn the most fats at around 65% or above of our maximum effort in the workout.

In other studies by the American College of Sport Medicine on H.I.I.T training found that:

  • High intensity exercise has benefits that go beyond the physical benefits of moderate intensity exercise.
  • High intensity exercise is associated with a decrease in depression, insomnia and stress.
  • High intensity exercise improves sleep patterns.
  • People who exercise at high intensity are less likely to have mental health problems when placed in high stress situations.
  • H.I.I.T has proven results with rapid loss of visceral fat (stomach fat) significantly lowering the risk of heart disease.

Rapidly Boost Your Fitness

As you can see from the above it's not that hard to generate fast fitness.

I mentioned in other blogs how the importance of the first two weeks of any training program.

And how your body experiences the most muscle adaptions with out a fad program.

It is in these first 2 weeks to 30 days we actually gain the most fitness results.

Lets take a quick recap and look at the below graph based on studies of muscular peak power.

Peak performance of muscle power form 30 days to 10 weeks.
Most interesting is the spike in the red line from days 0 through to 30.

Take a look at the significant incline of the red line from day 0 to 30.

In other previous blogs I've addressed the related topic involving the benefits of sore muscles after the first few training sessions.

As you can see from the spike in the above graph, sticking with a program has huge benefits well into the first month.

It is around this 30 day mark that you will start seeing the visual changes in your muscles.

It is really easy to rapidly boost your fitness in 30 days and you don't have to be extreme.

Just implement the American College of Sport Medicine recommendations with Intensity and follow these steps:

  • A set structured beginner to advanced program based on 30 days will rapidly boost your fitness.
  • Cover all major muscles groups working the body evenly both sides across the week.
  • Combine a great mix of cardio and strength to enter high intensity (70% of your maximum) each workout.
  • Only have 2-3 hard days per week where you push a little harder.

Read more about how to rapidly Boost your fitness in 30 days here.

Incorporate Functional Strength

H.I.I.T workouts usually combine functional strength exercises with dumbbells or kettlebells.

Functional strength exercises apply greater load to multiple muscle groups and joints than the loads of every day life movements.

I love talking about how great ending up a little sore can be and in a nut shell the greater the load will to the muscle rapidly boost your fitness.

If you don't have access to dumbbells you still can rapidly boost your fitness with just your body weight.

Remember there is nothing that you can do on a kettlebell that you can't with set of dumbbells.

If your not gym member you can pick yourself up a set of dumbbells for home that will cost around $20 to get you started!

Before we dive into the types of exercises lets look at the functional planes of movement:

Functional Planes of Movement
Functional Planes of Movement

Sagittal Plane: Forward and backwards movements on the upper and lower limbs. The most basic found in every day life and simple to perform at lowest coordination.

Frontal Plane: Side to side movements. Slightly more intense because in every day life it is easier to move straight forward than to step around.

Transverse Plane: Rotating type movements. Twisting form side to side and combines a multitude of core muscles and mainly isolated to the torso.

Even at a base level of coordination even a beginner can combine multiple movement planes to rapidly boost their heart rate and fitness.

Lets take a look at few simple functional strength exercises that combine all planes of movement:

Functional Strength Exercises
Dynamic Row with Rotation: for the back legs and core muscles. Dynamic Lunge with Rotation: a great body weight exercise for the legs and core muscles.

It really is that simple to raise your heart rate with functional strength exercises to rapidly boost your fitness.


Your Step-By-Step Guide to Rapidly Boosting Fitness!

Put in your name & email & I'll teach you how to Double YOUR Fitness in 30 days!


Incorporate Functional Cardio

The strength exercises are designed to make the muscles slightly sore initially to raise your metabolism.

Then combining strength with functional cardio exercises will send metabolism goes into over drive.

The type of cardio exercise found it H.I.I.T workout are usually a lot simpler than the above strength exercises.

This due to a focus on raising the heart rate so keeping it simple is the best practice.

So what sets functional cardio exercise apart from the rest?

These exercises are mimicking movements found in every day life of or the sporting field.

This will build functional and sport specific fitness into the muscles for greater function on the field or every day life.

Although most people who perform H.I.I.T workout won't step onto the sporting field, they are still kinda fun to perform no matter what your fitness level.

Take a look at these simple cardio exercises you can incorporate into your sessions now:

Functional Cardio Exercises
Block Starts (mountain climbers: are a simple cardio exercise you do in your H.I.I.T workouts at home. Burpee Box Jumps: are simple yet go effective for the legs & core power at the gym.

As you can see a few reps of these exercises will send your heart rate up.

If you looking for more, check out all my exercises here.

In Summery

It is really simple to make your workouts a H.I.I.T workout and boost your fitness level.

  • H.I.I.T workouts don’t have to be super intense of fanatical fitness to work
  • Rasie your heart rate to 70% of it maximum and you are in high intensity.
  • You don’t need a set of kettlebells, a truck tire or even a gym to perform H.I.I.T workouts.
  • A set of dumbbells or body weight will get you started at home.
  • Combine multiple muscle groups and movements with a mix of cardio and strength.
  • H.I.I.T workouts will boost your fitness in 30 days or less and are for beginner to advanced fitness levels.

Your Step-By-Step Guide to Rapidly Boosting Fitness!

Put in your name & email & I'll teach you how to Double YOUR Fitness in 30 days!


Was This Article Helpful?

Leave a comment and Luke will reply to you!

Leave a comment

Your email address will not be published. Required fields are marked *