As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill.
To use squats as part of a HIIT program, you need to understand why they are done and how to perform them. Squats are foundational moves because they are part of everyday activities in which body weight is evenly distributed through both feet (e.g., bending down to pick something up off the floor, lowering into a chair or onto a toilet seat).
The HIIT Advantage offers dozens of exercises and 19 complete
workouts to help incinerate fat, shape and strengthen the lower and
upper body, and build core strength. An online video library provides
clips demonstrating key exercises plus a complete workout that combines
exercises for maximum results.
Achieve maximal results in minimal time! The HIIT Advantage: High-Intensity Workouts for Women is the resource for the most research-based, organized, and systematic information available on high-intensity interval training. The HIIT Advantage keys in on specific exercises, combinations, and progressions that will incinerate fat, shape and strengthen the upper and lower body, and assist with core strength for excellent posture and enhanced exercises performance—all written with a woman’s ultimate physique in mind.
HIIT protocols pair quick bouts of super-high-intensity anaerobic intervals with shorter, low-effort rest intervals.
The HIIT Advantage is the authoritative guide on high-intensity training. Comprehensive yet accessible, it describes how and why HIIT is one of the most effective ways to burn fat and improve performance. You’ll find step-by-step instructions, photo sequences, variations, and recommendations for 74 exercises to define muscles, reduce injury, and increase weight loss. You will learn the proper setup of a HIIT workout, the rationale, and the ratios for rest and recovery. Best of all, you’ll choose from 19 complete workouts consisting of a combination of 20-, 30-, and 45-minute sessions. Finally, you’ll receive exclusive access to the HIIT Advantage video library, including demonstrations of 24 key exercises, as well as an original 30-minute workout.
If you’re serious about your workouts, get the advantage of burning more fat, shaping your physique, and improving performance. Get The HIIT Advantage and get results!
Accessing the Online Video
Part I High-Intensity Interval Training, High-Intensity Results Chapter 1 Understanding HIIT Chapter 2 Role of Recovery Chapter 3 Popular HIIT Protocols Chapter 4 Incorporating Tools and Toys
Part II High-Intensity Interval Exercises Chapter 5 Lower-Body Exercises Chapter 6 Upper-Body Exercises Chapter 7 Core Exercises Chapter 8 Selecting Your Exercises
Part III High-Intensity Interval Workouts Chapter 9 Planning Your Workout Chapter 10 HIIT Workouts
About the Author
Irene Lewis-McCormick, MS, is a personal trainer, international
presenter, author, and 30-year fitness veteran. She holds a master of
science degree in exercise and sport science with an emphasis in
physiology from Iowa State University. She is a certified strength and
conditioning specialist with the National Strength and Conditioning
Association and holds professional certifications from the Aerobics and
Fitness Association of America, American College of Sports Medicine,
American Council on Exercise, Aquatic Exercise Association, TRX,
YogaFit, and many other organizations. Lewis-McCormick is the author of A
Women’s Guide to Muscle & Strength (Human Kinetics, 2012)
and a presenter at SCW Fitness, ACSM Health & Fitness Summit, IDEA
Health & Fitness, the Mayo Clinic, and many other regional venues. She
is a TRX suspension training master course trainer, a Tabata Bootcamp
master trainer, an instructor for Barre Above and Xercise Lab, and a
master instructor for JumpSport Fitness. She has been a featured
presenter in several DVDs, including programs for pre- and postnatal
exercise, water fitness, strength training, small-group training,
circuit training, Pilates, and foam roller exercise. Lewis-McCormick is
a contributor to consumer and fitness publications, including Shape,
More, IDEA Health & Fitness Journal, Prevention, Fitness Management,
Diabetic Living, Diet, and Heart Healthy Living. She is on
the editorial advisory board of Diabetic Living magazine and is a
subject matter expert and exam writer for the American Council on
She presents with the IDEA Health & Fitness Association, SCW Fitness
Education, TRX, Tabata Bootcamp, Xercise Lab, DCAC Fitness Conventions,
and many other national venues.
“Irene offers science applied simply and powerfully to bring HIIT to
your workouts the right way, for your starting point, for your results.”
Jonathan Ross-- Award-Winning Fitness Professional and author of
“Irene Lewis-McCormick’s The HIIT Advantage shows
you how to get the most out of your workout with short bursts of
targeted exercise which will improve your fitness while burning more fat
and calories. Irene is a pro - her workouts and advice are top notch!”
Chris Freytag-- Fitness trainer and health coach
“Build a stronger, more beautiful body with muscle-building,
fat-burning high-intensity interval training. Irene Lewis-McCormick
breaks down the science and shares individual exercises, complete
workouts, and video exercise demonstrations certain to transform your
Abbie Appel-- ACE Group Fitness Instructor, Master Trainer –
Schwinn Fitness, Group Fitness Manaqer – Equinox