If you’re reading this right now,  you are someone who wants to take their training to the next level and find the most efficient ways to reach your optimal fitness goals.

As an MMA conditioning coach I understand that combat fighters are some of the best conditioned athletes in the world. The intensity of fights are non-stop and one mistake can lead to defeat.

As important as skill training is, if you don’ t have the strength and conditioning to utilize your skills, then you are useless.

Developing peak overall physical condition is the ultimate goal while training for power, explosiveness, strength, speed, agility and muscular endurance.

This is where metabolic conditioning workouts step up to the plate and deliver.

You don’t need to be an MMA athlete to gain the benefits from these workouts. This type of training has become popular with fitness enthusiasts who want to improve their VO2 max, strength, power, and agility while burning fat and building lean muscle.

What Are Metabolic Conditioning (MetCon) Workouts?

Metabolic conditioning workouts use exercises that burn lots of calories during your workout and keep the body burning calories after your workout ends. They usually involve the entire body, short periods of rest and are designed to push the limits of your body to build strength and endurance while getting toned. The workouts below are some of the toughest and most challenging exercise plans on the planet, which means you, will improve your overall conditioning fast.

My metcon workouts are a mixture of burpee variations with strength, plyometric, core and abs movements. Each circuit consists of 10 exercises; five are burpee variations and the other five are strength exercises.

Each metabolic conditioning workout is full body and will target the following movements:

● Kettlebell or Compound Strength Movement
● Abs or Core
● Lunge or Squat
● Push or Pull
● Press

The burpee variations will also consist of these movement as well, making metabolic conditioning the ultimate workout.

The metabolic circuits consist of power training, plyometrics, strength and conditioning, cardio, muscular endurance and core development.

These metabolic circuits will help you improve your overall fitness – using your Bodyweight, Kettlebells, Dumbbells, Barbells, Medicine Balls, Stability Balls, Resistance Bands, Sandbags and other fitness equipment to jack up your metabolism, burn body fat and improve your overall work capacity.

The bi-product is usually a strong, lean and ripped body.

Finally metabolic circuits will test you mentally and push you to your physical limits. Be prepared for battle and DO NOT QUIT!

Metabolic Conditioning Workout Instructions

Perform as many reps as possible of each exercise for 60 seconds followed by a 15 seconds rest one after the other with no rest in between.

● Rest for 2 minutes and repeat for 3 Full Rounds.
● Workout Time = 41 minutes.

Warm up before and stretch after this workout.

1. MMA Metabolic Conditioning Workout

Exercise List

1. Side-to-Side Kettlebell Swings
2. Alternating Single Leg Burpees
3. Alternating Abs Bicycle Kicks
4. Plyo Push Up Burpees
5. Zercher Forward Lunges
6. Dumbbell Burpees
7. Barbell High Pulls
8. Speed Climber Burpees
9. Dumbbell Punches
10. Burpees

2. MetCon Exercises for Strength and Conditioning

Exercise List

1. Heavy Kettlebell High Pull Swings
2. Burpee Sprawls
3. Rotational Mountain Climbers
4. Side-to-Side Slalom Burpees
5. Dumbbell Side to Side Lunges
6. Double Burpees (2 Push Ups and 2 Prisoner Jump Squats)
7.  Stability Ball Roll Ups
8. Grasshopper Burpees
9. Ground and Pound – Alternating Dumbbell Rows
10. Burpee Speed Thrusters

3. Metabolic Conditioning Exercises – Metabolic Monster

Exercise List

1. Dumbbell Deadlift Curls
2. Slalom Burpees
3. Abs V-Ups
4. Double Knee Tap Burpees
5. Dumbbell Step Ups
6. Double Push Up Burpees
7. Hand to Hand KB Depth Rows
8. Quad Thrust Burpees
9. Alternating Side to Side Lateral Raises
10. Alternating Kick Thru Toe Touch Burpees

4. MetCon Workout for BJJ and Grapplers – Submit to Nothing

Exercise List

1. DB Clean And Press
2. Burpee Kick Thrus
3. Alternating Knee Hip Thrusts
4. Rotating Burpees
5. Goblet Lunge
6. Bunny Hop Sprawls
7. Inverted Rows
8. Rolling Burpees
9. SandBag Shouldering Side To Side Cleans
10. Burpee Thrusters Speed

5. Muay Thai/Kickboxing Metabolic Conditioning Workout

Exercise List

1. Alternating DB Swings
2. Mountain Climber Burpees
3. Stability Ball Knee Strikes
4. Med Ball Thai Power Thrust Burpees
5. Alternating Jump Knees
6. Burpee Switch Kicks
7.  Speed Push Ups
8. Tuck Jump Burpees
9. Shoulder 15’s
10. Alternating Burpees Knees

6. MetCon Workout for Fighters – Sucker Punch

Exercise List

1. Heavy Kettlebell Swings 36 KG.
2. Regular Burpees
3. Abs V-Ups
4. Alternating Knee to Chest Push Up Burpees
5. Dumbbell Thrusters – 30 lbs.
6. Alternating One Leg Kick Back Burpees
7. DB Renegade Row – 30 lbs.
8. Plyo Lunge Burpees (Jump Lunge Burpees)
9. Kickouts
10. Tuck Jump Burpees

7. Bodyweight Metabolic Conditioning Workout

Exercise List

1. Pull Ups/Chin Ups
2. Overhead Clap Burpees
3. Side-to-Side walking Plank
4. Sprint Burpees
5. Alternating Reverse-forward bodyweight lunge
6. Alternating Side jump burpees
7. Dive Bombers
8. 8-Count Burpees/Leg Split Burpees
9. Plyo Push Ups
10. Double Jump Squat Burpees

8. Gauntlet MetCon Workout

Exercise List

1. DB Deadlift and Curl
2. Pull Up Burpees
3. Bench/Floor In and Outs
4. Everest Climber Burpees
5. Alternating Barbell Lunges
6. Double Burpee Thrusters with Jump
7. Alternating DB Chest Press
8. Burpee Plank Raises (Bridges)
9. DB Front Raise
10. 6 Count Burpees – (Burpee – Push Up – Jump)

The post 8 Metabolic Conditioning Workouts for MMA Fighters appeared first on Onnit Academy.

Nowadays, the fitness industry defines cardio more broadly, and while you’re still welcome to do long jogs if that’s your thing, you have another option as well: high-intensity interval training—often called HIIT. Interval workouts can use any type of exercise, from cardio machines to bodyweight to free weights, so you can customize your workout to your own needs.

Burn Belly Fat With These 3 Great HIIT Workouts For Women

Here’s how HIIT works: you alternate fast, intense periods of exercise with bouts of light activity or complete rest. While it takes a fraction of the time a traditional aerobic workout does, HIIT can be just as effective for reshaping your body—and many people (including yours truly) think it’s a lot more fun and challenging.

HIIT may be the perfect kind of cardio for busy moms or women who can’t (or won’t) run anymore, as well as those who don’t have access to a gym. In fact, low-impact HIIT workouts are the number-one request I get from my clients and female Instagram followers. HIIT can be tailored to your experience level and the equipment you have available, including if you work out at home.

What Are HIIT Workouts?

There are many ways to do high-intensity interval training, but the concept is always the same: work hard for a few seconds to get your heart rate up, and then take it easy to recover. Repeat for rounds. Unlike traditional cardio (jogging, swimming, cycling, etc.), where you work at a moderate and steady pace for long periods (usually 30 minutes or more), HIIT workouts are anaerobic—they don’t use oxygen as their primary energy source. Instead, they rely on creatine phosphate to provide the power for explosive, rapid-fire activity, which means HIIT has more in common with weight training than it does jogging. So if you love to lift as much as I do, chances are you’ll enjoy HIIT more than steady-state cardio!

Because HIIT workouts are so intense, you simply can’t perform them for long (just as you can’t lift weights steadily for minutes on end). Work intervals are usually much less than 60 seconds (rest intervals may be longer or shorter, depending on how hard the work bouts are), and the whole workout typically lasts 20 minutes or less.

How Females Can Benefit From HIIT Workouts

HIIT workouts may not last long, but they can provide just as good a workout as sessions that take much more time. According to the American College of Sports Medicine (ACSM), HIIT workouts can burn more calories per minute of exercise than aerobic training does, making it the better cardio option when you’re short on time.

The other big benefit of HIIT is the effect it has on your metabolism. Like weight training, HIIT increases post-exercise oxygen consumption (EPOC). Says the ACSM: “This is generally a two-hour period after an exercise bout where the body is restoring itself to pre-exercise levels, and thus using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be modestly greater, adding about six to 15% more calories to the overall workout energy expenditure.” In other words, HIIT has you burning more calories—including more fat—when you’re recovering after the workout. That means you’ll actually be getting leaner when you’re hanging out around the house, watching TV, and sleeping! You don’t get this same effect with aerobic training.

Since HIIT has the muscles working hard, it also has the potential to boost muscle growth. Look at power athletes such as sprinters and sprint cyclists—their workouts are variations of HIIT, and they typically have ripped bodies to show for it.

How Many Times Per Week Should You Do HIIT Workouts?

As with lifting weights, HIIT is stressful to the body and requires recovery time. You can’t do it every day. I generally recommend that my clients do two or three HIIT sessions per week, done either on the same day that you lift (preferably right afterward or several hours apart) or on days in between.

For as many advantages as HIIT has over steady-state cardio, it’s still important to fit some long-duration aerobic training into your week if you can. I’ll jog or jump rope at a light pace at least one day per week, and for a minimum of 15 minutes. Steady-state cardio builds an aerobic base that your body can use to fuel all its other activities, and it’s good for your heart, as well as burning extra calories.

Beginner HIIT Workout For Women

If you’re new to HIIT, or working out in general, this routine is a perfect place to start. You’ll use only your bodyweight, and every move is low impact—so if you’re overweight, or have back, knee, or shoulder problems, these exercises shouldn’t aggravate them.

Directions: Perform reps of each exercise in turn for 30 seconds, resting 15 seconds between sets. After you complete one round, rest about a minute (more if you need to), and then repeat for 3 to 5 rounds.

Workout duration: 20–30 min.

1. Squat Twist

Step 1. Stand with feet between hip and shoulder-width apart and cross your arms in front of your chest to help you balance. Twist your feet outward and into to the floor (as if you were standing on turf and trying to twist it up beneath your feet), but without moving their position—you just want to create tension and feel your hips and glutes fire up. You should feel the arches in your feet rise.

Step 2. Begin to lower your body, pushing your knees apart and sitting back as if into a chair. Go as low as you can while keeping your head, spine, and pelvis in a long line. If you feel your tailbone is about to tuck under, stop there.

Step 3. Come up out of the squat and twist your torso to the left, raising your left knee into the air 90 degrees. Squeeze your abs. Reverse the motion and repeat the squat, twisting to the opposite side.

2. Reach and Crunch

Step 1. From standing, pull your ribs down and tuck your tailbone slightly so that your core is braced. Raise your arms straight overhead—keep your core tight so that your ribs don’t flare out and your back doesn’t hyperextend.

Step 2. Twist your torso to the left as you bring your left knee up and pull your arms down, as if delivering a knee strike. Crunch your abs, trying to bring your ribs and hips together.

3. Shuffle Punch

Step 1. Stand with feet together and your arms chambered at your sides, ready to throw straight punches.

Step 2. Shuffle your feet to your left and land in a deep squat with feet outside shoulder width. As you drop into the squat, punch your right arm straight out, and then shuffle to the right and punch with your left arm.

4. Squat and Reach

Step 1. Perform a squat as you did in the squat twist above, but start with your arms bent in front of you, as if you had just curled a barbell. Squat until your elbows touch your knees.

Step 2. Come out of the squat quickly so the momentum makes you come up on the balls of your feet. Reach your arms overhead while keeping your ribs pulled down and core engaged.

5. Side-To-Side Knee Drivers

Step 1. Stand with feet outside shoulder width and reach your arms overhead and slightly to the left.

Step 2. Draw your arms down while driving your right knee up and to the left, as if delivering a knee strike. Repeat on the opposite side.

6. Mountain Climber

Step 1. Get into the top of a pushup and then drive your right knee to your chest while keeping your hips level with the floor.

Step 2. Replace your right foot and raise your left knee to your chest. Continue alternating sides at a brisk pace.

7. Table Top Reach and Lift

Step 1. Sit on the floor with feet planted in front of you and hands underneath your shoulders. Brace your core.

Step 2. Push through your heels to raise your hips off the floor. Raise your left leg straight out in front of you and reach for it with your right arm. Lower your hips and repeat on the other side.

Step 3. Raise your hips into a full table-top position, tucking your pelvis under slightly and bracing your core so that your lower back doesn’t hyperextend in the top position.

Advanced HIIT Workout For Women

When you’re ready to take it up a notch, try this HIIT routine, which employs some light plyometric exercises—jumping moves that train explosive power. Not only do they get your heart rate up and challenge your muscles, but they’re fun to do. You’ll feel like an athlete again (or, if you didn’t play sports in school, for the first time—it’s never too late!)

Directions: You’ll need a small box, step, or other platform. Perform reps of each exercise in turn for 20 seconds, resting 10 seconds between sets. After you complete one round, rest about a minute (more if you need to) and then repeat for 3 to 5 rounds.

Workout duration: 12–20 min.

1. Toe Tap

Step 1. Set a box or step that’s about a foot high in front of you. Quickly raise one leg and tap the top of the box with your foot.

Step 2. Return your foot to the floor and repeat on the opposite leg. Get into a rhythm that’s like you’re running, tapping the box quickly with each foot and staying light on your feet.

2. Explosive Hop Up

Step 1. Sit on the box with feet on the floor at hip width. Raise your arms up in front of you.

Step 2. Swing your arms back as you jump off the box as high as you can. Land with soft knees and lower yourself back onto the box. Reset before you begin the next rep.

3. Hop Over

Step 1. Stand to the right side of the box and place your left foot on top of it.

Step 2. Push off the box to hop over it laterally, landing with your right foot on the box and your left foot on the floor. Immediately repeat to the right side and continue performing reps in a rhythm.

4. Quad Hop

Step 1. Stand behind the box and place your left foot on it.

Step 2. Press through your foot to hop up into the air. Swing your left arm forward as you come up to increase the height of your hop. Land softly and repeat immediately. After you’ve spent 20 seconds on your left side, rest, then switch sides, and repeat.

5. Hands-On Climber

Step 1. Place your hands on the box and get into a pushup position.

Step 2. Perform mountain climbers as described in the beginner’s workout above.

6. Feet-On Climber

Step 1. Rest your feet on the box and get into pushup position.

Step 2. Perform mountain climbers as you have above, alternating each knee to your chest, but move more methodically, being careful to replace each foot on the box before you lift the other one.

7. Single-Leg Switch

Step 1. Sit on the box and extend your right leg straight out in front of you. Reach your arms forward to help you balance.

Step 2. Stand up from the box using only your left leg and then quickly hop onto the right foot and sit back down. Now stand up on the right leg. Get into a rhythm.

HIIT Workout You Can Do At Home

HIIT doesn’t need to be done in a gym. All you need is some light dumbbells (even a pair of three-pounders will do) and a few feet of open floor space.

Directions: Perform reps of each exercise in turn for 30 seconds, resting 15 seconds between sets. After you complete one round, rest about a minute (more if you need to), and then repeat for 3 to 5 rounds. To make your glutes work harder, wrap an elastic exercise band just above your knees so that it resists your legs (optional).

Workout duration: 20–30 min.

1. In/Out Squat Jump Press

Step 1. Stand with feet close together, holding a pair of light dumbbells at your sides with elbows bent 90 degrees.

Step 2. Jump and spread your legs, landing in a deep squat at the same time you press both weights out in front of you at arm’s length. Jump back to the starting position.

2. Alternating Kickback Press

Step 1. Stand holding dumbbells at shoulder level with feet closer together.

Step 2. Extend your left leg behind you with knee straight as you press the dumbbells overhead. Return to the starting position and repeat on the opposite leg.

3. Jumping Jack Press

Step 1. Hold dumbbells at shoulder level and stand with feet close together.

Step 2. Dip your knees quickly to gather momentum, and then jump your legs to outside shoulder width as you press the weights overhead. Land with soft knees.

4. Squat Press

Step 1. Hold dumbbells at shoulder level and squat.

Step 2. As you come up, press the weights overhead.

5. Lunge Press (right leg)

Step 1. Hold dumbbells at shoulder level and step back into a staggered stance so your right leg is front. Lower your body so that your left knee nearly touches the floor and your right knee is bent 90 degrees.

Step 2. Stand straight up from the lunge position and press the weights overhead.

6. Side-To-Side Squat Front Raise

Step 1. Stand with feet together and dumbbells at your sides.

Step 2. Step out to your left side and squat as you raise the dumbbells up to shoulder level in front of you. Step back to the starting position and then repeat to the right side.

7. Lunge Press (left leg)

Perform the lunge press again but with the left leg in front.

8. No-Jump Jack

Step 1. Hold dumbbells at your sides with palms facing forward, and stand with feet together.

Step 2. Step to your right side as you raise the weights overhead in an arcing motion, as if doing a jumping jack. Repeat to the opposite side.

How To Create Your Own HIIT Workout

Once you’ve gotten the hang of HIIT, feel free to make up your own HIIT workouts to keep your training fun and challenging. Here are some guidelines to remember.

1. Choose exercises you can do in one place (more or less). Because the work and rest intervals tend to be brief, you don’t want to create a workout that has you running around your gym from station to station. Keep your equipment and setups simple.

2. Alternate really hard exercises with easier ones. If you squat with weights in one interval, you probably shouldn’t do burpees in the next one. The point of HIIT is too work hard, but not so hard that you burn yourself out early and can’t finish the workout with intensity. Another tip: play with your work-to-rest ratios. You may want to use shorter work intervals and longer rests when you’re just getting started, and add work and subtract rest as you get fitter.

3. You can make HIIT workouts with mobility exercises. If you want to spend more time opening your tight hips or stretching your hamstrings, use mobility drills like the hip-opening mountain climber and twist and sit-knee in your HIIT sessions. You can alternate them with tougher bodyweight or weight-training moves, or use mobility exercises exclusively. You may be surprised how fast mobility moves done with focus and precision can raise your heart rate.

The post Burn Belly Fat With These 3 Great HIIT Workouts For Women appeared first on Onnit Academy.

Burn Fat With Every Minute On The Minute (EMOM)

EMOM kind of sounds like some new AI device that will raise your kids, but if you do CrossFit or follow fitness trends online, you’ve certainly heard about it already. EMOM workouts have you racing the clock like Jack Bauer trying to save a senator, and, believe it or not, can be just as entertaining to someone who’s grown bored with a stale workout routine.

Read on for your guide to using the EMOM concept to burn fat, build muscle, and increase strength. The following is an excerpt adapted from The Men’s Health Encyclopedia of Muscle, by Onnit Editor-In-Chief Sean Hyson, C.S.C.S.

What Is EMOM?

As the name implies, performing an exercise EMOM-style means to do a set and repeat it every minute thereafter at the top of each minute. The time between the end of the set and the next minute is all the rest you get. If you’re doing kettlebell swings for, say, sets of 10, you’ll start a timer and do 10 reps. Stop, sit the weight down, and rest until the remainder of that minute has elapsed. At the start of the next minute, do your next set of 10.

The faster you work, the more rest you get, and the slower you go, the less time you’ll have until the next minute, so EMOMs encourage you to keep a brisk pace. The only way you can maintain such a rate (and still lift challenging loads) is to hold back a bit—each set needs to stay away from failure. You’ll need to be conservative with the loads you choose as well as your rep ranges. As a result, you’ll preserve your energy and have more reps in your fuel tank for a longer period of time. This allows you to perform a greater overall amount of work. The effect is similar to the ladder method.

Rather than feel spent after three to five work sets of an exercise, as you might normally, you’ll be able to perform double that workload or more, increasing the stimulus to your muscles, as well as boosting your metabolism. “I personally find EMOM workouts to be unmatched for rapid fat-loss training,” says B. J. Gaddour (thedailybj.com) “but you can also use them to build muscle and strength.”

How Do I Use EMOM?

You can use EMOMs for an entire workout by itself, as a finisher in a session, or as a single exercise in a workout. Set a time frame, choose an exercise, and start the clock. EMOMs are typically done for five to 30 minutes. Gaddour offers the following options for various goals.

EMOM For Fat Loss

“Pick three or more exercises that work your whole body,” says Gaddour. “Every minute, you’ll do a new exercise. This is a really fun way to fry fat,” he adds. Options include kettlebell swings, battle rope waves, and mountain climbers. Keep your reps to around 10 per set, or 20 seconds of work.

EMOM For Strength

Use a weight that allows you three to five reps, but perform just one to three reps every minute on the minute. It should move fast and with perfect form. Interestingly, even as the sets pile up, many lifters find that the reps become slightly easier as the workout goes on. This is due to the nervous system “waking up” as your body finds its groove in the workout. That means EMOMs can actually improve your technique on lifts as well.

Try to add time or a few pounds to the load you’re using each session. Strength EMOMs work best with exercises like the squat, bench press, deadlift, and overhead press variations.

EMOM For Muscle

Sets of 8 to 12 reps seem to hit the sweet spot for pure muscle gains, making it probably the most commonly prescribed rep range. Break out of that rut by using the same load, but doing sets of four to six reps as an EMOM. “You may not be able to maintain sets of four to six all the way through the session,” says Gaddour, “but that’s your ultimate goal. Once you can do that, bump up the load.” Or, keep the same load but do more overall reps. “Keep this EMOM between 5 and 15 minutes total,” he adds.

EMOM For Endurance

EMOMs are especially great for building up your endurance in bodyweight exercises, like pullups and pushups. Gaddour recommends taking 25–50% of the total number of reps you can do for the move in one all-out set and performing only that number every minute. For example, if your max number of pullups is 10, do 3 to 5 each EMOM set. Keep going until you can’t stay in that rep range anymore.

Is EMOM HIIT Training?

Because you have to work hard and fast, EMOM workouts can fall under the banner of High-Intensity Interval Training (HIIT), where you work intensely for brief periods and rest briefly in between. The crucial difference is that EMOMs are meant to help you accrue training volume, which you can only do by saving some energy on each set. You won’t go as all-out on an EMOM as you would in a true HIIT workout, but you also won’t get to rest as long (in most cases), either.

Is EMOM CrossFit?

Some CrossFit WODs use EMOM, but the two terms are not synonymous. CrossFit WODs are always timed, and participants try to beat their old times when they repeat workouts. With EMOM, you’re up against the clock as well, but the start time of each set is fixed, so the pace is more controlled.

For similar training methods used for muscle, strength, and fat loss, read The Men’s Health Encyclopedia of Muscle, available NOW.

The post Burn Fat With Every Minute On The Minute (EMOM) appeared first on Onnit Academy.

Hear me out though – I promise you this stuff is pretty amazing. …This stuff I am talking about – HIIT (short for High intensity Interval Training).

You may have heard about this type of training in the past – and for good reason. Recent research shows that HIIT really is THE most effective fat burning exercise on the planet.

But, what is it?

High Intensity Interval Training (HIIT)

Boring definition: HIIT is an exercise methodology alternating periods of highly intense anaerobic exercise with short rest periods. These short, intense workouts improve endurance, glucose metabolism, and overall fat burning in athletes and non-athletes alike.

My definition: HIIT workouts alternate periods of all out, intense, move your ass like a bear is chasing you exercise, followed by short rest periods that end way too fast before repeating another high intensity interval once again. These repeated patterns of intense exercise + rest make up a 10-30 minute HIIT workout.

More vigorous and intense exercise causes certain metabolic processes that improve fat oxidation (the body’s ability to burn fat).

Although completing these workouts (correctly) will absolutely rock your world due to the high intensity, they are super effective for losing more fat in less time. So.. if you’re like me and you don’t want to waste time – they are worth it.
Need more reasons to start doing HIIT?

Here are the top reasons why I recommend HIIT training to everybody and their Mama.

● The workouts are short (more results, less time)
● Portable (done in hotel rooms, sidewalks, in your living room)
● Increase metabolism (during and for brief periods after the workout)
● Burn more calories in less time than steady state cardio (jogging)
● Preserve lean muscle (lose fat, not muscle, look like a sprinter)

Aside from being convenient and helping you look fantastic, let’s quickly dive into the science of why HIIT makes more sense for busy people trying to lose fat.
Studies like this one and this one clearly demonstrate a few scientific benefits of HIIT:

● Adaptations In Skeletal Muscle: More vigorous and intense exercise causes certain metabolic processes that improve fat oxidation (the body’s ability to burn fat). Although it is still unclear if these skeletal muscle adaptations are permanent or need to be maintained through consistent training, it proves HIIT is beneficial in speeding up fat oxidation and glucose metabolism (meaning more fat loss).

● Increased Insulin Sensitivity: Insulin is a storage hormone. When we eat food, the glucose from carbohydrates is converted into glycogen and used as the body’s primary energy source. However, the body’s glycogen stores can only hold so much. Excess glucose from these glycogen stores is taken by insulin and stored as fat. Having a high insulin sensitivity helps prevent fat storage of glucose when carbs are consumed after a workout. Increased insulin sensitivity = post workout carbs being used as fuel for the muscles instead of being stored as fat.

Who Should be Doing HIIT?

● Great for those who are already fit: HIIT (like Tabata) is great for those who are already somewhat fit (exercising 2-3 hours per week). I use HIIT workouts to help clients lose stubborn belly fat or taking someone from 12% body fat to a ripped 6%. When done in conjunction with proper nutrition (calorie / macro counting, eating real food) and weight training, HIIT can be the holy grail of fat loss.

● Get the fundamentals down before diving in: Furthermore, if you are currently not active or have a LOT of weight to lose (+50 lbs.) your main focus should be nutrition, a beginner weight lifting program, and slower cardio (like biking or jogging). High impact and intense exercise like HIIT can potentially leave room for injury, further inhibiting your fat loss goals. Uncool.

● Must be intense!: Lastly, HIIT must be intense or you are wasting your time. In order to force the body to adapt and burn more fat, those short periods of exercise must be done at your absolute highest intensity.

High Intensity Interval Training Conclusion

● When done correctly, HIIT is an effective workout strategy for burning more fat in less time while hanging onto muscle.

● HIIT workouts can be done anywhere, making them even more enticing for the busy parent or business traveler. Just take your kettlebell to the park or back yard and bust out a workout.

● Studies on HIIT have shown improvements in skeletal muscle and hormonal adaptations, which enhance the body’s fat burning processes.

● To avoid injury, HIIT workouts should not be performed by those who are currently not active or have lots of weight (50+ lbs.) to lose.

If you have any questions about HIIT and if it’s the right fit for you leave your questions in the comments below.

The post Is High Intensity Interval Training the Most Effective Fat Burning Exercise on the Planet? appeared first on Onnit Academy.

The Fat Burning Battle Ropes HIIT Workout can be used as a finisher or just a stand alone workout if you are crunched for time.

For those who do not know, HIIT stands for High-Intensity Interval Training, and the fat burning battle ropes HIIT workout is a sure fire way to strip the last bit of fat off for summer.

Not only will the Fat Burning Battle Ropes HIIT Workout build work capacity and aerobic conditioning, it will also increase muscle endurance in the upper and lower body.

Try this workout as soon as possible, all you need is a single Onnit battle rope and a small area to whip yourself into shape!

Fat Burning Battle Ropes HIIT Workout Instructions

Perform as many waves as possible in 30 seconds. Once finished rest 30 seconds, move onto the next exercise in the group and repeat. Once finished with the entire round. Rest for two minutes and repeat for a total of 6 rounds.

For the Circle Wave and Low to High Chop, alternate which direction you perform the movement every round.

A1: Battle Rope Jump Slam – 6 rounds x 30 sec
A2: Battle Rope Alternating Wave with Squat – 6 rounds x 30 sec
A3: Battle Rope Alternating Wave with Side Lunge – 6 rounds x 30 sec
A4: Battle Rope Circle Wave – 6 rounds x 30 sec
A5: Battle Rope Low to High Chop – 6 rounds x 30 sec
A6: Battle Rope Kneel to Stand Wave – 6 rounds x 30 sec

The post Fat Burning Battle Ropes HIIT Workout appeared first on Onnit Academy.

Functional training is all the rage at the moment and battle ropes, along with kettlebells, are leading the unconventional training movement in gyms across the country.

Using battle ropes improves strength and endurance by engaging the muscles of the entire body including the hands, forearms, shoulders, back, legs, abs, and core.

Once only thought of as a conditioning tool for elite athletes in high-performance centers, they’re now appearing in gyms across the country.

Although battle ropes offer a broad range of physical benefits, trainees face a lack of guidance on how to correctly program battle ropes workouts.

The following tips on setting up your battle ropes will provide you with a complete training regimen that goes beyond conditioning and gives you enough variations to keep your workouts fresh.

#1. Setting Up Your Battle Rope Anchor for Testing

Battle ropes are most commonly implemented for conditioning purposes.  Many trainees simply wrap them around a pole or tree and begin wave exercises.

When programming your workouts, it’s always a wise choice to include some measure or “test” to gauge your progress. This may be accomplished by simply counting the number of waves done within a given time frame, but this seems incredibly tedious and is very unrealistic.

A great battle ropes conditioning test involves wrapping the ropes around the squat rack and using the safety bar as a measuring point.

Count the number of times the ropes hit the safety bar or “rings the bell.” This conditioning test is an adequate benchmark in tracking your progress.

#2. Setting Up Your Battle Rope Anchor for Climbing

Athletes looking to increase upper body endurance can utilize battle ropes as a climbing tool. When attempting to use a climbing rope, you were limited to gyms with high ceilings.

Using battle ropes, all you need is a squat rack or a sturdy tree branch to integrate several pull-up and climbing techniques. Refer to the video at the beginning of the article to create a double loop climbing system to perform single rope climbs, L-sits or countless other pull up variations.

#3. Setting Up Your Battle Rope Anchor for Grip Strength

Few trainers realize the potential of battle ropes for grip and strength work.  Grab a heavy kettlebell and thread either end of the rope through the handle. Using the rope as a handle, as opposed to the kettlebell, further, develops functional grip strength.

This modification can be used for heavy rows, curls, or triceps extensions; allowing you to add or reduce the weight to your comfort level. This technique develops max effort strength and explosive power employing unconventional methods.

With a little imagination, the strength training programming possibilities are limitless!

#4. Setting Up Your Battle Rope Anchor for Dragging & Pulling Exercises

Dragging and pulling exercises are extremely useful for improving conditioning, developing strength and building explosive power. Typically associated with sled work, dragging and pulling implements can be applied using battle ropes and a few kettlebells.

To forge your “sled,”  place one end of the rope through the handles of the kettlebells leaving enough slack to create a knot. Using this simple knot you’ve effectively created a powerful dragging and pulling instrument.

#5. Setting Up Your Battle Rope Anchor on the Go

One of the many benefits of incorporating battle ropes into your training is versatility. Let’s say you lack a post or tree to bind your ropes around. If you have a kettlebell and multiple sandbags you can produce a battle ropes station on the fly!

Place one end of the line through the kettlebell’s handle, much like you would around a squat rack, lay the kettlebell down, place some sandbags or steelbells on top as a weight and you’re ready to go!

The post Beyond Conditioning: 5 Ways to Set Up Your Battle Rope Anchor appeared first on Onnit Academy.

The research is fairly clear that HIIT overpowers steady state cardiovascular training in weight loss, fat loss, and in promoting healthy changes in blood sugar and insulin sensitivity. This all makes sense given the mechanisms of action, but it is not the end of the story or the only side.

Those who despise steady state cardio now say – nope, never need it again. Deuces. (This tends to happen with a lot of things, but the best example is stretching. The people that don’t like to stretch but who need it the most don’t do it, and the people that love it tend to do too much).

I used to be a HIIT Jedi. Everything I ever did with myself and clients was in intervals. My justification was the research on fat loss. I was also an early disciple of Boyle and I bought into the ideology that we need only work inside the intervals of our sport or perhaps a little longer…but not too much!

There is no debating that football players work in short bursts of activity. The average NFL play is 5-15 seconds. The most a baseball player is ever likely to run is 60 yards or about 6 to 7 seconds. Thus, the contemporary strength coach has had the mentality that speed and power athletes don’t need chronic cardio. Which is true they don’t, but they do need movement and cardiac output work.

Yet, this Interval Philosophy has now been extrapolated to everyone ever. Why would I go for a hike or move throughout the day when I can just get this whole thing done in 4 minutes of negative rest intervals of Tabata. Party.

The problem isn’t HIIT, it is that we aren’t building or maintaining the foundation to really use HIIT well and recover from it. HIIT is powerful. Potent. But so is cardiac output work. In fact if given the choice of whether to move throughout the day or have a structured exercise regimen, one should always chose movement. It trumps structured exercise in the research as far as longevity and health, and is much more in tune with how we have evolved into being.

What Are the Benefits of HIIT?

● Concentric Hypertrophy of the Heart – Increased stroke volume
● EPOC – Increased After Burn
● Time Efficient
● Weight Loss
● Increased Insulin Sensitivity – Glycogen Depletion
● Opioid High – Feels Soooo Good
● Improved Buffering Capacity (Lactate)
● Improved Anaerobic Capacity & Power if programmed correctly.
● Increased Muscular Hypertrophy (Circuit Training)

What Are the Negatives?

● Concentric Hypertrophy of the Heart – Limits blood volume. (If overdosed can cause excess acidosis leading to damage.)
● Promotes the idea that you can just sit or stand still the rest of the day – Lack of time spent in movement exploration (Stuck in 2D?)
● Sympathetic Driver – Over prescription can exhaust the endocrine system.
● CNS Fatigue – Taps emotional energy (lingering fatigue can affect motor learning and strength)
● Destroys Mitochondria – Heart and Muscle Fibers
● Randomness – very few know how to progress this type of work well
● Sacrifices in Movement Quality in Highly Fatigued States

What Are the Benefits of Cardiac Output or Movement Work at Low Heart Rate Ranges (120-130bm) for 30-40 min?

* this zone is generally a lot lower than the endurance hobbyists who creep up far too high and live in what is called the dead zone of training or Zone 3 and 4 for Ben Greenfield Disciples out there.

● Eccentric Hypertrophy of the Heart – Increases the stretch reflex of the heart. Less energy used per beat.
● Increased Capillarization
● Increased Mitochondrial Density
● Parasympathetic Driver
● Improved Oxygen Utilization Within The Muscles
● Increased Aerobic Capacity
● Increased Recovery Between Sets or Intervals
● Increases Recovery Between Workouts
● Reduces Resting Heart Rate
● Can Increase Time to Fatigue During Skill Acquisition – More focused training

What Are the Negatives of Cardiac Output or Movement Work?

● Let’s Be Honest – Boredom – Few use their imaginations
● Can Eat Up at Muscle – if done in excess and without added resistance training
● Can Disrupt Endocrine Function – if done in excess and without added resistance training
● Can Negatively Affect Hypertrophy and Strength – if done incorrectly
● Increased Chances of Overuse Injuries, If Kept to a Single Modality

Over the last few decades we have moved from the chronic cardio epidemic of the 80s and 90s to the current regime of HIIT and self destruction. We believe the pendulum is swinging back towards people gaining an understanding and using sound principles to decide the dose and variety of conditioning that fits them best.

But, no matter what you choose, Cardiac Output Work is equally powerful and there aren’t a lot of negatives related to programming 3D movement in low heart rate zones. AKA accumulating steps and triplanar work throughout the day.

Yes, running from a lion is important and leaves you with a flood of opiates in the brain, but equally so is foraging, playing, and dancing. This big industrialized engine of a world has made us far more efficient, but has it ever made us healthier?

The answer to that question is looking more and more to be a resounding no. HIIT is not black and white and without movement, it is probably dangerous and unproductive in a long term view.

Is it better than nothing? Depends on the Athlete.
Is it better than moving throughout the day? No way.
Is combining both in an educated manner the way to go? F@#$ Yes.

The post HIIT Workouts For Weight Loss? The Answer Isn’t Black & White appeared first on Onnit Academy.

#1: Kettlebell Full Body Overload Workout

Workout Summary

Whether you’re a novice just getting into kettlebells or an experienced gym rat, this workout will challenge your will to the core. The Kettlebell Full Body Overload Workout will engage your entire body with just 5 simple exercises, increasing strength, power, and conditioning.

Workout Instructions

Perform all reps of each exercise before moving to next exercise. Move through each movement in group A as quickly as possible without rest. Once one round is completed rest as needed and repeat for a total of 4 rounds.

A1: Double Reverse Lunge – 4 rounds x 10 reps (each leg)
A2: Double Floor Press – 4 rounds x 10 reps
A3: Plyo Lunge – 4 rounds x 10 reps (each leg)
A4: Clap Push Up – 4 rounds x 10 reps
A5: Pull Up – 4 rounds x 10 reps

#2: Full Body Barbarian Mace Workout

Workout Summary

The Full Body Barbarian Quad Mace Workout will take you body to the next level. It is a full body workout focusing on dynamic compound movements. This training routine will increase your core strength, upper and lower body muscle endurance and aerobic conditioning.

Workout Instructions

Perform all reps of each exercise in group A before moving onto the next exercise. Move through all of group A as quickly as possible with minimal rest. Once completed rest as needed and repeat for a total of 3 rounds.

A1: Quad Mace Curl to Press – 3 rounds x 5 reps (each side)
A2: Quad Mace Swing to Catch – 3 rounds x 15 reps (each side)
A3: Quad Mace Split Squat to Front Press – 3 rounds x 10 reps (each side)
A4: Quad Mace Pendulum Swing – 3 rounds x 20 reps (each side)

#3: Fat Burning Battle Ropes HIIT Workout

Workout Summary

The Fat Burning Battle Ropes HIIT Workout can be used as a finisher or just a stand alone workout if you are crunched for time. For those who do not know, HIIT stands of High Intensity Interval Training, and The Fat Burning Battle Ropes HIIT Workout is a sure fire way to strip the last bit of fat off for summer. Not only will the Fat Burning Battle Ropes HIIT Workout build work capacity and aerobic conditioning, it will also increase muscle endurance in the upper and lower body. Try this workout as soon as possible, all you need is a single Onnit battle rope and a small area to whip yourself into shape!

Workout Instructions

Perform as many waves as possible in 30 seconds. Once finished rest 30 seconds, move onto the next exercise in the group and repeat. Once finished with entire round. Rest for two minutes and repeat for a total of 6 rounds. For the Circle Wave and Low to High Chop, alternate which direction you perform the movement every round.

A1: Battle Rope Jump Slam – 6 rounds x 30 sec
A2: Battle Rope Alternating Wave with Squat – 6 rounds x 30 sec
A3: Battle Rope Alternating Wave with Side Lunge – 6 rounds x 30 sec
A4: Battle Rope Circle Wave – 6 rounds x 30 sec
A5: Battle Rope Low to High Chop – 6 rounds x 30 sec
A6: Battle Rope Kneel to Stand Wave – 6 rounds x 30 sec

#4: Sandbag Warrior Strength Workout

Workout Summary

For years the vast benefits of olympic lifts were restricted to barbells. With sandbag training you are provided with a safer option while reaping the many advantages of olympic lifting. Developing maximum strength, functional movements, conditioning, and explosive power simultaneously. Performing the Sandbag Warrior Strength Workout will achieve athleticism, functional movements, conditioning, and strength all at once, creating a unique training regimen for accelerated results.

Workout Instructions

Perform all rounds in each group before moving to next group. For Heavy Back Squat and Heavy Floor Press, you should only be able to manage 5 reps with the chosen weight. If you are able to perform 6-8 reps, add more weight. For the Tabata Thrusters, you will perform 20 secondss of work with 10 seconds of rest for 8 rounds. Do not put down the weight during rest. Beginners rest in racked position, advanced rest in overhead position.

A1: Sandbag Clean from Hang – 4 rounds x 5 reps

B1: Heavy Sandbag Back Squat – 5 rounds x 5 reps
B2: Heavy Sandbag Floor Press – 5 rounds x 5 reps

C1: Sandbag Military Press – 4 rounds x 5 reps

D1: Sandbag Bent Row – 4 rounds x 10 reps

E1: Sandbag Triceps Extension – 4 rounds x 10 reps

F1: Tabata Sandbag Thruster – 8 rounds x 20 sec on/10 sec off

#5: Steel Club Fundamentals Workout

Workout Summary

Just getting familiar with Heavy Steel Club training? No problem! We have you covered with this two part series focused on setting the foundational mechanics necessary to take the next step in your Steel Club training adventures. This basic program will introduce low amplitude swings along with pullovers, presses and squats. A steady diet of similar drills will be introduced in subsequent Steel Club training workout videos.

Workout Instructions

This program is to be done in a circuit format performing each Steel Club drill for the prescribed number of repetitions on each side before moving on to the next Steel Club drill. The focus is on developing proficiency with the Steel Club so rest as much as needed to maintain good form.

A1: 2-Hand Shouldered Squat – 4 rounds x 8 reps each side
A2: 2-Hand Pullover to Ready – 4 rounds x 8 reps each side
A3: 2-Hand Sit and Drive – 4 rounds x 20 reps
A4: 2-Hand Front Press – 4 rounds x 8 reps each side
A5: 2-Hand Lateral Sit and Drive – 4 rounds x 20 reps

#6: Badass Bodyweight Training Workout

Workout Summary

The Badass Bodyweight Training Workout is an explosive, full body workout that engages the entire body through a variety of movements that will take you from the ground up into the air. This full body training routine will increase your explosive power as well core strength, and overall conditioning. If you think you are a badass, try the Badass Bodyweight Training Workout and find out!

Workout Instructions

Move through each bodyweight exercise in group A as quickly as possible without rest. Once one bodyweight round is completed, rest 60 seconds and repeat for a total of 4 rounds. Repeat the same steps for group B.

A1: Plyo Lunge – 4 rounds x 15 reps each side
A2: Side Plank – 4 rounds x 30 secs each side
A3: Push Up – 4 rounds x Max reps

B1: Squat Jump – 4 rounds x 20 reps
B2: Mountain Climber – 4 rounds x 15 reps each side
B3: Deck Squat – 4 rounds x 15 reps

#7: Advanced Battle Ring Suspension Workout for Strength & Power

Workout Summary

Get ready to build strength and power through explosive suspension drills involving full body movements. This workout takes standard suspension exercises to the next level by taking away balance and adding explosiveness and rotations.

Workout Instructions

Perform Set A with no rest in between suspension exercises and 60 second rests in between rounds. Perform Set B with no rest in between suspension exercises and 30 seconds rest in between rounds. Perform Set C with no rest in between suspension exercises and 30 seconds rest in between rounds.

A1: Superman Extension – 3 rounds x 30 sec
A2: Explosive Leg Switch Body Row – 3 rounds x 30 sec
A3: Alternating Pistol Jump – 3 rounds x 30 sec
A4: Alternating Lawnmower Row – 3 rounds x 30 sec

B1: Walking the Plank – 3 rounds x 60 sec
B2: L-Sit Rope Climb – 3 rounds x 60 sec

C1: 1-Leg Burpee – 3 rounds x 30sec
C2: Back Lunge to Hop – 3 rounds x 30sec

#8: Building MMA Rotational Strength with Barbell Bus Drivers

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