A HIIT schedule to lose fat with your TRX training

Do you have a hard time losing fat?

Then I’d like you to think about working in the below routine alongside your TRX Workout Program for a short spell.

I used to struggle burning fat. After learning about how metabolism and calorie burning worked, that struggle got a lot easier.

There are two basic things that getting lean requires no matter where you start.

Most people focus on just a calorie deficit, and although that isn’t necessarily wrong, it’s not the first place to start for long term effectiveness.

Caloric deficits can work, but there are a lot of factors that influence what fuel the body prefers at rest (fat or carb), and how well it burns fat during exercise and at rest.

#2 Keys To Fat Loss

1. Mitochondrial health.
2. Aerobic Fitness and CO2 tolerance.

Working on improving these will improve the efficiency of the mitochondria at burning more fat during exercise and at rest.

This type of training must be consistent and done over extended periods of time to really see a benefit. Then once you get fit, you can drop back to 1 or 2 times a week.

Do the following HIIT sessions on rest days (make sure you always leave 1 absolute full rest day a week, minimum) or on evenings/mornings depending on when you train, away from your TRX workout.

What can you use to perform these HIIT workouts?

• A spin bike
• A slight incline hill to sprint up and walk down
• Rowing machine
• Skipping

The HIIT Schedule

Here’s a 4-week schedule, give it a try and let me know the benefits you feel:

WEEK 1

• HIIT SESSION 1: 15 mins – 30 sec on, 180 sec rest
• HIIT SESSION 2: 15 mins – 30 sec on, 180 sec rest
• HIIT SESSION 3: 20 mins – 30 sec on, 150 sec rest
• HIIT SESSION 4: 15 mins – 30 sec on, 150 sec rest

WEEK 2

• HIIT SESSION 1: 15 mins – 30 sec on, 120 sec rest
• HIIT SESSION 2: 15 mins – 30 sec on, 90 sec rest
• HIIT SESSION 3: 20 mins – 30 sec on, 90 sec rest
• HIIT SESSION 4: 15 mins – 30 sec on, 90 sec rest

WEEK 3

• HIIT SESSION 1: 15 mins – 15 sec on, 120 sec rest
• HIIT SESSION 2: 15 mins – 15 sec on, 120 sec rest
• HIIT SESSION 3: 15 mins – 15 sec on, 105 sec rest
• HIIT SESSION 4: 15 mins – 15 sec on, 105 sec rest

WEEK 4

• HIIT SESSION 1: 2x 30 sec on, 120 sec rest / 6x 15 sec on 90 sec rest
• HIIT SESSION 2: 2x 30 sec on, 120 sec rest / 6x 15 sec on 90 sec rest
• HIIT SESSION 3: 2x 30 sec on, 120 sec rest / 6x 15 sec on 90 sec rest
• HIIT SESSION 4: 2x 30 sec on, 120 sec rest / 6x 15 sec on 90 sec rest

An example of what the above means:

HIIT SESSION 1: 15mins – 30sec on, 180 sec rest…

…Would mean going all out as hard as you can for 30 seconds then slower pace for 180 seconds. Repeat for the allocated time/number.

Do the HIIT sessions on rest days (make sure you always leave 1 absolute full rest day a week, minimum) or on evenings/mornings depending on when you train, away from your TRX workout.

If you find you have been struggling to lose weight when dieting, try incorporating the above first then gently and gradually reducing calories.

Coach Adam