Jim Stoppani Power HIIT
Jun 05, 2011
Get a How to on Power HIIT from The Smartest man in Bodybuilding. Jim Stoppani, PhD
Here’s a new HIIT workout that I have been doing.
It combines typical HIIT work with an HIIT system that I call power cardio.
You start with a 5-minute warm-up of jump roping (or if you don’t have a jump rope do jumping jacks). The jump rope work is done at a 2:1 ratio of jumping to rest. In this case, it’s 30 minutes of jumping followed by 15 seconds of rest. You do seven cycle of this for a total of 5 minutes.
After the warm-up you go right into the Power Cardio HIIT workout.
Power Cardio HIIT combines explosive movements (jump squat, power push-up, calve jumps, band shoulder presses, and power cleans) with interval training. This provides the benefits of building muscle power, conditioning, and burning fat.
Here you will use a 1:1 ratio of work to rest. In this case 20 seconds of exercise followed by 20 seconds of rest. I prefer a 1:1 ratio for Power Cardio HIIT to allow better recovery for building more power and boosting testosterone levels. One study from New Zealand found that when competitive cyclists completed four weeks of HIIT training involving 30-second sprints on a stationary cycle separated by 30 seconds of rest (1:1 work:rest ratio) with either high pedal resistance (more power) or low pedal resistance, the group peddling against high resistance increased their testosterone levels by 100%, while the group peddling at light resistance only increased testosterone levels by 60%. In other words, Power Cardio can help you build muscle size and strength by boosting your testosterone levels. That’s why I actually like to do this workout before I lift to as a warm-up and to boost my testosterone levels for building more muscle.
You do three 20-second sets of each exercise, taking 20 seconds of rest between. You start with squat jumps for building leg power. Then you move into power push-ups for building chest and triceps power. Next are calf jumps to build strength and power in the calves. Then it’s back to upper body work with band shoulder presses. If you don’t have bands, you can simply do push presses. And you finish with power cleans done with dumbbells or barbell. Since you are doing 5 exercises for three 20-second sets each with 20-second rest periods, this equals a total of 10 minutes
After the power cardio, you can move into your weight workout. Or if you do this workout separately from weights, add another 5 minutes of HIIT jump roping after the Power Cardio HIIT workout.
Jump Rope or Jumping Jacks Workout (30 sec/15 sec)
Time Activity
30 sec. Jump
15 sec. Rest
30 sec. Jump
15 sec. Rest
30 sec. Jump
15 sec. Rest
30 sec. Jump
15 sec. Rest
30 sec. Jump
15 sec. Rest
30 sec. Jump
15 sec. Rest
30 sec. Jump
Total time = 300 sec. (5 min.)
Power Cardio Workout (20 sec./20 sec.)
Time Activity
20 sec. Jump Squat
20 sec. Rest
20 sec. Jump Squat
20 sec. Rest
20 sec. Jump Squat
20 sec. Rest
20 sec. Power Push-Up
20 sec. Rest
20 sec. Power Push-Up
20 sec. Rest
20 sec. Power Push-Up
20 sec. Rest
20 sec. Calf Jump
20 sec. Rest
20 sec. Calf Jump
20 sec. Rest
20 sec. Calf Jump
20 sec. Rest
20 sec. Band Shoulder Press
20 sec. Rest
20 sec. Band Shoulder Press
20 sec. Rest
20 sec. Band Shoulder Press
20 sec. Rest
20 sec. Power Clean
20 sec. Rest
20 sec. Power Clean
20 sec. Rest
20 sec. Power Clean
Total time = 10 min
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