Like an intense workout from Kate Frederick? Or just looking for an effective program for quickly burning calories, strengthening muscles, developing stamina and eliminate fat on the thighs, sides and stomach? Complex that meets all these goals – Ripped with HIIT.
Description of the program Ripped with HIIT
Ripped with HIIT is a complex HIIT-workouts from Kate Friedrich, who created not only for losing weight but also to create a relief of the body, since you will be working with serious weights. If many home programs is skewed towards cardio and plyometric, Kate always manages to intelligently combine power and cardio-load. Her program Ripped with HIIT will help you burn fat and tone muscle, but to maintain muscle mass, because high-intensity interval loads, the muscle does minimum damage.
Let’s remember once again why HIIT workouts are considered the most effective way to burn fat? Studies have shown that this interval the load is unpredictable for the body, and he does not have time to adjust and go into a state of energy saving. And that means you force him to spend more calories and work at full capacity. The second factor is the effect of the afterburner. After intense interval training your body will burn fat for 24 hours after a workout. However, in order to HIIT workout was effective, you have to work close to its maximum.
The program Ripped with HiiT included:
- 3 HIIT-workouts with heavy weight (Lift it HiiT)
- 2 classic HIIT workout for upper and lower body
- 2’s low impact HIIT workout for 30 minutes
- 2 plyometric HIIT workout for 30 minutes
- 2 short bonus workout at the press
The program Ripped with HIIT suitable for the level of training is above average, although the complexity of classes can always be adapted to their capabilities. The complex is completely self-contained, you can do this course, following the calendar ready in 1-2 months. However, for efficiency, you can combine Ripped with HiiT with other programs, especially Kate Friedrich offers several options for mix-calendars.
Inventory for the program Ripped with HIIT:
- Dumbbells (3 to 20 kg)
- Rod (10 to 20 kg)
- Elastic band
- Step-up platform
- Chair
The program Ripped with HIIT Kate Friedrich uses heavy dumbbells. Of course, even with dumbbells on 2-3 kg you will feel the load, but for the full effect of the HIIT training it is better to use medium weights and heavy weights. Rod completely replaced with dumbbells, but again, the weight should be close to those used by Keith Frederick. Don’t be afraid to take the big weight! You are rocking the muscles, but get rid of fat and sagging. In addition, without proper weight training all the benefits of HIIT training just get lost.
A list of all of the Ripped with HIIT workouts
So, the program Ripped with HIIT includes 9 basic exercises and 2 short bonus at the press. Kate Friedrich is using a different weight of dumbbells is the one, the exact weight for each exercise you can check in the file with the program manual.
1. HIIT Circuit Lower Body (45 minutes). You will alternating cardio on the step and strength exercises with dumbbells for thighs and buttocks. Equipment: step platform, dumbbells, barbell.
2. HIIT Circuit Upper Body (45 minutes). In this program you will be alternating plyometric exercises and exercises with dumbbells for upper body. In many of the exercises Kate uses the muscles of the thighs and buttocks. Equipment: dumbbells.
3. Lift it HIIT it Legs (40 minutes). In this program you will be alternating plyometric exercises and exercises for thighs and buttocks more weight. Equipment: dumbbells.
4. Lift it Hit it Back, Biceps, Shoulders (50 minutes). This strength training for back, biceps and shoulders. You will perform exercises are mostly for 12 reps, so the weight of the dumbbells should be big. Equipment: dumbbells, a chair, step-up platform, elastic tape, rod.
5. Lift it Hit it Chest, Tris, Shoulders (38 minutes). This strength training for the chest, triceps and shoulders. You will perform exercises at 10-12 reps, so the weight of the dumbbells can take more. Equipment: dumbbells, step platform, a bar.
6. Low Impact HIIT One (30 minutes). This is the blast intense interval cardio training with a reduced drums, which will raise your heart rate and help to burn a lot of calories. Equipment: not needed.
7. Low Impact HIIT Two (30 minutes). Another high intensity interval training with reduced drums, only now you will need a dumbbell. The command uses the dumbbell 3,5-4,5 kg Equipment: dumbbell.
8. Plyo HIIT One (30 minutes). Very shock interval training, which is based on plyometrics. Suitable only for the advanced. Equipment: not needed.
9. Plyo HIIT Two (30 minutes). Another plyometric shock training, only now you will need a step-up platform. Suitable only for the advanced. Equipment: dumbbells, step platform.
10. Bonus Abs One (10 minutes). Exercise for belly, the most part of exercises is on the floor. Equipment: dumbbell.
11. Bonus Abs Two (12 minutes). Another option of exercise for the stomach is completely on the floor. Equipment: not needed.
Kate Friedrich offers several types of calendars for the program Ripped with HIIT:
- Plan workout Ripped with HIIT for a month (simplified)
- Plan workout Ripped with HIIT for a month (usual)
- Plan workout Ripped with HIIT for 2 months
- Mix versions of the calendars with other programs Kate Friedrich: XTrain, Low Impact Series, ICE Series, Fit Split.
If you love the variety of workouts, then you definitely mix the calendar that will not only help make your fitness plan enjoyable and interesting, but also increase the efficiency of training.
Get ready to sweat with these intense and very good workout from Kate Frederick. Regular classes on this program very quickly will lead you to your goal. If you are looking for a more gentle system for secondary level training, look: ICE Series.