I remember that I shared the beginner-level HIIT training in the previous chapter. This time, I'm going to continue to share the advanced version of HIIT. This HIIT is obviously not suitable for beginners, but as a beginner, you can actually challenge yourself.

What abilities are required for explosive HIIT training?

From the title, you can know the intensity of this training. So, explosive HIIT refers to the approach through the actions. For example, explosive push-ups, or squat jumps, high knees, and burpees. Therefore, it requires higher demands on the trainer. If you cannot complete these actions, you may not be able to complete it at all.

At the same time, it also has better physical fitness requirements. Compared to the standard push-ups, explosive push-ups are much harder. If you can only do 20 standard push-ups, you may not be able to do a single explosive push-up. This is the difference between the two. I think, once you understand these prerequisites, you'll know if you can do this explosive HIIT training. Of course, nothing is absolute. I believe that in the following training sharing, you may find a breakthrough that suits you.

Training process

This time, we will complete 12 sets of explosive push-ups through three actions.

Action 1 Explosive Push-ups

Explosive push-ups can also be called clap push-ups. Clap push-ups are not the most difficult type of push-ups, but they are relatively easy to achieve and challenge. However, completing four sets of 20-second clap push-ups is not easy. So, how do we persist in completing these four sets of training? A simple method is to successively reduce the training difficulty and increase the rest time.

As I said before, this HIIT training is much harder than the beginner level. Increasing the rest time is a good method, but increasing it too much will also affect the training effect. Therefore, I personally suggest that the training time of 20 seconds and the rest time of 20 seconds can be adjusted to 30 seconds, that is, 20 seconds of training time and 30 seconds of rest time together.

For explosive clap push-ups, we will make the following adjustments:

If you can continuously complete 4 sets of clap push-ups, that's best. If you can't, you can lower the difficulty, such as removing the clap process, as long as your hands are off the ground. If you can't do it at all, then reduce it to standard push-ups. Let's treat this as the bottom line. If you still can't continue, I think it's not suitable for this intense training. After all, this is the first 12-set cycle, strictly speaking, the complete training needs 3 sets of cycles.

Action 2 Squat Jumps

For multiple HIIT training, whether it's slow training or fast training, it will consume a large amount of physical fitness. Fast training relies on inertia to some extent, which can reduce the training difficulty to a certain extent, but this only applies at the beginning. As the late stage progresses, your physical fitness can no longer rely on inertia, so you have to reduce the difficulty of the training action to try to complete the entire set.

Strictly speaking, squat jumps need to be lowered deeply, at least so that the inner thigh is parallel to the ground when standing up, and the jump height should be as high as possible. If the physical fitness drops significantly and you cannot complete the jump, you can just do squats.

Action 3 Mountain Climbers

This action combines push-ups and leg training organically. But it's obviously simpler than mountain climbers. You just need to fix your hands on the ground, and the speed of your legs should be as high frequency as possible.

If you put this action in the first action, it will be easier. But through the extreme exhaustion of explosive push-ups and squat jumps, performing mountain climbers again will become difficult. This is a comprehensive training action for the whole body. Let it be a finishing action, which is the most suitable.

Summary

When you finally complete 12 sets of training, you should clap your hands, which means you are no longer an amateur trainer. I believe your physical fitness has surpassed ordinary people and reached a certain level. But you shouldn't forget that the complete training still has two large cycles, and you should continue to challenge yourself and do them all!