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The famous American coach Mike Donavanik is famous for his love of intense HIIT workouts with own body weight or with dumbbells. We present you 5 effective half-hour programs from Mike, thanks to which you will be able to burn fat, speed up metabolism and tighten the body.
The proposed programme will help you develop explosive muscle strength and cardiac endurance, which also has a positive effect on General physical fitness. Video lesson Mike Donavanik last 30-35 minutes. One of them involves working with a weight your own body without equipment, the other three are training with dumbbells. Programs are suitable for upper-intermediate level and advanced.
In these programs you will perform as a combined exercise for the whole body and isolated to individual muscle groups of the upper body. Mike has prepared for you a lot of squats, lunges, planks, push-UPS, a variety of plyometric and aerobic exercise, as well as classic exercises for triceps, biceps, back and shoulders. In these video there are warm-up and setback, but you can add a longer stretch after the workout if necessary.
The video can be found on the stream website Mike Donavanik: https://www.mikedfitness.com/
1. Brutal Strength Workout (strength training)
Brutal Strength Workout is a strength training for the whole body. Mike advises to use two sets of dumbbells: heavy and medium or medium and light depending on your physical capabilities. The program has no cardio intervals, but your heart rate will skyrocket due to the rapid repetition of exercises with minimal downtime between them.
2. Hardcore Strength (strength training)
Hardcore HIIT Strength – this is another power exercise for the whole body, through which you will develop explosive muscle strength and speed up your metabolism. The program is similar according to the type of load on Brutal Strength Workout, but the exercises will differ. Despite the fact that there are virtually no typical cardio exercises, you will be able to raise the pulse and the end of the workout will feel tired after aerobics.
3. HIIT Non-Stop Bodyweight Blaster (interval training without equipment)
In this program you do not need dumbbell, you will train with the weight of his own body. Mike Donavanik have prepared for you a super-explosive power and plyometric exercises, which take place in non-stop mode. High pulse will be maintained throughout the class. Some burpees, push-UPS, planks and a large variety of attacks will help you to effectively work on all muscle groups-even without the dumbbells.
4. Dumbbell HIIT Extreme Burn Bootcamp (interval training)
This interval workout with dumbbells can be divided into 3 parts (besides the warm-up and cool-down): intense strength segment (10 minutes), cardio segment without the inventory (5 minutes), intense power segment (10 minutes). As you know, intense power segment includes exercises with free weights not only to strengthen muscles but also for burning. All training takes place in an intensive mode, so your heart rate will not drop below the aerobic zone throughout the class.
5. SweatFest Bodyweight HIIT (interval training without equipment)
It is a typical workout tank top Donavanik, which has functional power and plyometric exercises for the whole body. You will perform exercises both in vertical and in horizontal position, paying attention to the muscle groups both upper and lower body. Many of the exercises actively engages core muscles. Plyometric not so much, but exercise enough shock, but due to the constant change of exercises and lack of rest is also very fat-burning.
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Also offer you a super-bonus: ready-made training schedule with Mike Donavanik for a month! This schedule includes training on youtube, the above workout and exercise, described earlier. Some of the videos last only 10-20 minutes, so it is recommended to repeat in the 1-3 range depending on your ability.
- Day 1: 15 Min Sexy Toned Arms Workout (repeat 1-3 times)
- Day 2: 20 Min Sexy Legs & Perky Butt Workout (repeat 1-2 times)
- Day 3: 10 Min HIIT Cardio Fat Burn Workout (repeat 1-3 times)
- Day 4: HIIT 30 Workouts 1+2
- Day 5: Rest
- Day 6: 10 Min Ultimate Workout to Shrink Hips (repeat 1-3 times)
- Day 7: 30 minute Hardcore Strength
- Day 8: 10 Min Killer Kettlebell Workout (repeat 1-3 times)
- Day 9: 30 Min Bodyweight Workout via #FBLiveCalorieBurn
- Day 10: Burn Xtreme Abs & Core
- Day 11: Ripped Workouts 2+3
- Day 12: Rest
- Day 13: 10 Min Explosive Bodyweight HIIT Sweat Fest (repeat 1-3 times)
- Day 14: Brutal Strength Workout
- Day 15: 10 Min Back Fat Workout (repeat 1-3 times)
- Day 16: 45 Min Ass, Arms, Abs Workout
- Day 17: 10 Min Athletic Cardio Fat Burning Step Bench (repeat 1-3 times)
- Day 18: Total Body Interval Training Workout 2
- Day 19: Rest
- Day 20: Blast 10 Min Bodyweight HIIT Workout (repeat 1-3 times)
- Day 21: daily Non-Stop Bodyweight Blaster
- Day 22: 10 Min Full Body Step for Strength and Fat Loss (repeat 1-3 times)
- Day 23: 10 Min HIIT Metabolism Booster 90/60/30 #1 (repeat 1-3 times)
- Day 24: 10 Min Abs & Core Workout Effective Exercises (repeat 1-3 times)
- Day 25: Brutal Strength Workout + HIIT Hardcore Strength
- Day 26: Rest
- Day 27: 10 Min Butt and Thigh Workout for a Bigger Butt (repeat 1-3 times)
- Day 28: Extreme Burn Dumbbell HIIT Bootcamp
- Day 29: 20 Min HIIT Killer Jump Rope Cardio Strength (repeat 1-2 times)
- Day 30: 10 Min Hardcore Abs Workout (repeat 1-3 times)
Do finish schedule or make a calendar of classes independently of your choice. Effective fat burning and very hot workout top tank Donavanik will help you in the fight against excess weight and problem areas.
Read also about other programs Mike Donavanik in our articles:
- 11 HIIT workouts weight loss from Mike Donavanik
- Extreme Burn Challenge: the course HIIT-workouts from Mike Donavanik for 2 weeks!
- Xtreme Burn 2 programs to burn fat from Mike Donavanik