HIIT workouts or High-Intensity Interval training are some of the most effective ways to burn calories, build cardiovascular endurance, and build aerobic endurance.
A study compared the calories burnt during 30 minutes of HIIT, weight training, running, and biking to find out which burnt the most calories (1).
After testing, the researchers found that HIIT burns 25%-30% more than the other training methods!!
In the study, the participants worked for 20 seconds and rested for 40 for the HIIT training.
This means they were actually working out for only a ⅓ of the time the other groups were!!!
There are also a couple other killer benefits that come with doing HIIT workouts. Check out this link to see the other benefits! (2)
With all the benefits you get from HIIT there is no reason you shouldn’t be doing HIIT!!
You’d be a fool not to do this type of training because HIIT workouts turn you into a beast!
There are tons of HIIT workouts out there that will help you achieve your goals.
But, there is one HIIT training routine that trumps them all.
It is by far the hardest routine I have ever done.
FROM THIS POINT ON YOU HAVE BEEN WARNED
Don’t come crying to me when your legs are dead and you are sweating like a pig.
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The workout of all HIIT workouts is called the John Terry Workout.
John Terry is a retired professional footballer or soccer player who played for a HUGE club in England called Chelsea.
On Instagram a while ago he shared his HIIT workout his professional trainer (whom he probably pays thousands or even hundreds of thousands) had him do.
On his post, John Terry said it’s “one of the hardest runs I’ve ever done”!!
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John Terry’s HIIT Treadmill Workout
The whole workout is about 15 minutes, but it feels like an eternity.
For this workout you’ll need:
-a treadmill that can go at an incline
-a small prayer in your heart
The John Terry workout is a treadmill workout where you work for 20 seconds and rest for 40.
Mr.Terry did his runs at about 12 mph, at a 12% incline, and for 15 rounds.
He’s a professional athlete, and 12 mph at 12% will be next to impossible for many of you unless you’re a seasoned athlete.
I was able to do the workout at 11 mph, at 11% for 15 rounds but that was after doing it 3 times before and working up to the 11 mph for 15 rounds!
But I’m a college soccer player.
And I felt like throwing up after I was done each time.
All of you reading this you will have to tailor the workout to yourself.
Find a speed where it’s not too fast or too slow. I can’t say what speed or incline you should do because I don’t know you, your fitness level, or age but the workout should feel fairly easy/semi-difficult until around the 7th-10th round.
That’s when you’ll want to quit.
If it’s too hard before that lower the speed and or incline.
If it is still too easy by the 7th or 10th round then go for 20 rounds or increase the speed or incline a little bit.
Aim for 15 rounds, but if you get 13,10, or even 5 that’s alright.
Adjust the workout next time you do it by lowering/increasing the incline or speed.
Here’s an example:
Speed: 7 mph
Run: 20 sec
Rest: 40 sec
(Pretend the workout feels too easy)
Speed: 8 mph
Run: 20 sec
Rest: 40 sec
Tips for the workout:
After you’re done running for 20 sec, quickly grab the handles on the side of the treadmill with your hands, jump, and put your feet on the sides of the treadmill where the track isn’t going.
Leave the treadmill running and rest there.
When your rest period is almost up, hold both handles and with one foot and let it hit the track and shoot back once or twice before jumping on so you can judge the speed and not fall on your face.
When you feel like you’ve got the speed down lift yourself up then lower yourself down and start running again!
If it sounds confusing, then watch my friend Matt Sheldon do the workout!
Skip to 2:30 for the workout demonstration!!
After the 1st time of doing the workout if you have decided do the workout again, then the next time you do it slightly increase the speed, incline, or the number of sets.
For all of you that actually do this workout, you have my blessing.
I wish you luck.
After you’re done come back here and leave a comment to tell me how it went.
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