Mind Pump: Raw Fitness Truth - 1307: How to Make Your HIIT Workout More Effective

Episode Date: June 4, 2020

In this episode, Sal, Adam & Justin discuss 6 different ways to increase the effectiveness of your HIIT workout. The origins and benefits of High-Intensity Interval Training (HIIT). (3:17) The differences between HIIT cardio and HIIT training with weights. (7:13) Why mobility belongs in EVERY routine. (12:05) The importance of reflecting on WHY you like this type of training. (17:20) HIIT training is NOT meant to be all the time. (18:35) Why your HIIT training should resemble more like resistance training and less than cardio. (22:01) Prioritize FORM over everything! (25:30) The cautious thought pattern that went into designing MAPS HIIT. (27:38) Related Links/Products Mentioned June Promotion: MAPS HIIT ½ off! **Promo code “HIIT50” at checkout** Visit Felix Gray for an exclusive offer for Mind Pump listeners! Can HIIT Workouts Be Effective? - Mind Pump Blog Best Bodyweight HIIT Workout Routine For Fat Loss – Mind Pump Blog Why Most HIIT Programs Only Work for Short Periods of Time – Mind Pump Blog The Best Cardio For Continued Fat Loss – Mind Pump Blog Why we Caution People to Stay Away from CrossFit – Mind Pump Blog Mind Pump #1042: The Truth About HIIT- The Good, The Bad & The Ugly Mind Pump #1205: Do The Risks Of HIIT Training Outweigh The Benefits? Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pumped the World's Top Fitness Health and Entertainment Podcast, we talk all about high intensity, interval, training. We're in the summer. That means most of you are really interested in peeling down those fat layers so that everybody could see you're sculpted an amazing body.

Oh yeah. At the beach or at the pool or you know just washing your car, taking your shirt off, right Justin? Every time. So hit training. Welcome Miss Johnson. Very effective. Unfortunately most people do it very wrong. If you do hit training wrong, you're not going to reap the benefits of it. So in this episode,

we talk about the things that you should focus on to make your high intensity interval training super effective. Also, this episode is brought to you by our sponsor, Felix Gray. Now, Felix Gray makes some of the best blue light blocking glasses you'll find anywhere. One of the reasons why we like them so much is the Felix Ray glasses don't change the color of the room.

They're not orange or red glasses. You don't look weird. It doesn't make your food unpalatable. You guys ever try eating food with red or orange glasses? It's really weird. The Felix Ray ones are relatively clear, but they still block a great deal of blue light. And wearing these glasses a couple hours before bed improves your sleep, studies prove this. If you work on a computer all day long, it'll also prevent eye fatigue and help with

concentration. Anyway, we have a mind pump link. If you want to go check them out, go to FelixGrayGlasses.com. That's F-E-L-I-X-G-R-A-Y glasses.com forward slash mind pump. And you'll get free shipping and free returns. Also, this episode is all about hit training. We have a high intensity interval training program that we created ourselves. All you have to do is enroll. Go online.

You got the video demos. You got the workout blueprints. You got the flow sessions. Everything is spelled out and done for you. So all you got to do is follow the program and you'll get remarkable results. It's a home gym friendly workout as well. A barbell dumbbells, you don't need lots of equipment, that's pretty much it, and you can do the whole hit workout. Now this whole month we're putting that program 50% off half off. So

here's how you get that discount. Make sure you pay attention. Go to mapshit.com that's MAPS H-I-I-T dot com and use the code hit 50 that's H-I-I-T 50 no space for the discount. Boys we are officially in summer. Oh, it's hot. This is all them sexy bodies are coming out now. Yeah, this is a fat-loss season It's a bikini weather Justin. Oh, it is. That's right. Oh wow Better wax my case your two-piece ready. What did you say wax your cakes? Yeah? Yeah, it's a revolver hair Yeah, no, this is when everybody really pushes hard to typically get leaner. For sure. You know, when I was growing up, a cut season was right around summer,

bulk season. It's crunch time right now. Yeah, and show it. And so I think it's, you know, it's important we talk about some of the most effective exercise ways to burn body fat. Now, one that pops up a lot is high intensity interval training. Studies show that with shorter periods of training, high intensity interval training,

also known by its acronym hit, burns as much body fat as other workout styles in shorter periods of time. In other words, you could do 20 minutes or 30 minutes of a hit, work out, and get similar results to a 45 or 60 minute, you know, other type of workout. I remember two when the first, early 2000s. Yeah, it was early 2000s. Early 2000s, I remember two.

I remember being a personal trainer and, you know, coming across the first bit of research that was done on hit training and like usual in our space, that's right away, then it would turn into a trend. Then for probably, I don't know, a couple of years there, I'd say that's how you saw almost all the trainers in the gym where now train.

Oh yeah, you saw that and then you saw these different variations of like time signatures and different cycles, Tabata type of hit. So it just, it evolved into a lot of different forms of it, but that became like the gold standard of how to train everybody. Right, now we've talked about this many times on the show, but I want to kind of restate it. You know, cardiotype exercise does burn a lot of calories.

It actually burns more calories in the time being spent than resistance training type exercise. But that's not the whole story, of course. You want to, with resistance training, you actually teach your body to burn more calories on its own. You speed up your metabolism. With cardiovascular type training, you tend to teach your body to become more efficient with calories.

In other words, you slow your metabolism down, which can make fat loss and maintenance much more difficult in the long term. One of the biggest challenges I see with HIIT type training is that people use it with cardio and they don't use it with weights. I think you can utilize the effects, you know, the benefits of hit training with its calorie burn, but also mitigate the metabolism slowdown effects that you can get from lots of cardio. So a lot of people don't know this,

but you can do hit training with weights and you can do hit training with cardio. Both of them are a bit different. Hit training with cardio looks like this. I'm under treadmill and then I'll sprint for an all out sprint or whatever for 15 seconds, 20 seconds, and then I'll do a slow jog or a walk for a minute or so, get my heart rate to come back down.

Or you just see a ton of burpees followed by jump squats, followed by anything else that will just like exhaust you immediately, calisthenic-wise. Well, it's a smash it all together. The real benefits that come from this is it's the variation of the heart. It's the hard spike to where you reach close to your maximum heart rate.

And then it's the recovery time to come back down and then it's the returning back to that. And I think the idea is that because it's the recovery time to come back down and then it's the returning back to that. And I think the idea is that because it's not high intensity training for a long duration, you're not sending that same signal to your body that you're doing cardio purely for a half hour or hour because you're allowing the heart rate to come back down and spike up again. I think that's where the muscle sparing piece to this comes. It does, but it gets even better when you do your hit training with weights. So rather than doing the cardio aspect of it or version of it, use weights where you

may, and it kind of resembles a circuit, right? Similar to a circuit, you're going from one exercise to another with minimal rest, getting your heart rate up, then you take a break like you would with hit rest, getting your heart rate up, then you take a break like you would with Hic cardio, allowing your heart rate to come back down and then you repeat the cycle. Now, why is that better than doing Hic training with cardio? Well, first off, when you use weights,

remember, weights are extremely versatile. There's a, you know, a hundred different exercises per body part on my body with weights and resistance. I can train my body very specifically to what it needs. If I have forward shoulder, if I have a particular posture issue, if I have pain in one area, if I have overdeveloped quads and underdeveloped glutes, you know, if I want to build aesthetics in a particular way,

with weights, I can mold and modify my routine. The other thing too with weights is if you do a good hit routine with weights, you are training yourself in a very balanced way. What does hit training look like with cardio? The same movement over and over again. You're doing the same patterns over and over. So if you're in a treadmill, a bike, or a rower,

and you're doing your hit training, it looks the same. I'm sprinting, but I'm doing the same thing over and over again. And that can turn into muscle imbalances and injuries. And it doesn't send a muscle building signal. Now to be fair, hit, training with weights, doesn't send the loud muscle building signal

that you're gonna get with traditional resistance training, but it definitely sends more of a signal than hit cardio. Right, that's for sure. And why is that important? Well, if you're, you know, you probably want to burn body fat in that muscle. Most of us don't want to lose muscle, we just want to burn body fat.

And even if you don't care too much about how much muscle you have, you probably care about the fact that when you do lose the weight that you're looking to lose, that you don't end up having to maintain that weight with super low calorie diet. That's a very, very difficult position to be in long term. It's hard, you know, if you burn a bunch of body fat and now you're 1500 calories, anything over that makes you gain weight.

That's a tough position to be in long term and hit with weights prevents that. Well, I also think it's a tough position to be in long-term and hit with weights, prevents that. Well, I also think it's a safer form. I remember programming this for clients that were above the age of 40, 50 years old and doing these circuit-based type of routines. The traditional thing that you see a lot of people is battle robes, jump boxes, a lot of dynamic, plyometric type of movements to get their heart rate up. And quite frankly, most of my clients that were above the age 40 had no real business doing something like that just to elevate their heart rate.

So I would wait, prefer to take a pair of dumbbells and do bent over rows with them or shoulder presses or squats to get their heart rate elevated and hit that max heart rate before they come back down opposed to jump boxes where there's a much higher rate of injury. So, and that was one of the biggest things that as a boss of trainers that were doing this for probably a few years because it was so popular, you know, I started to get more and more of these clients

coming with injuries and aches and pains with their joints. So that's one of the things that you have to take into consideration when you're training this way and you're using things like plyometrics or purely cardio to get the benefits. That'll definitely risk versus reward to all this. And that's why exercise selection is a very important piece to all this if we are to include weights and to make sure that you are performing these with good form because you're still teaching your body this skill. You're teaching your body how to respond to this type of a movement and we don't want

to teach bad behavior because that's what you're going to carry with yourself just trying to get through the reps. Yeah. Now, when Justice says bad behavior, what are you talking about? Your technique. Yeah. If you train wrong, you get good at training wrong. What you train wrong, you get good at training wrong. What you train

gets stronger. The pattern that you practice is the pattern that becomes your default pattern. Here's the other reason why those hit routines don't work really well when they're doing, like you said, jump boxes and jumping jacks and burpees. Those movements do have some value when used appropriately. Jump boxes, if if you do them plyometrics correctly you build lots of power when you're just jumping up and down in a box you it doesn't matter that you're jumping on a box you do something else you're just getting your heart rate up

yeah well i mean even burpees i remember it's funny because we've kind of uh... clowned on burpees a little bit well mainly because what you see when when people start to get fatigued that they're their hip sag they they smash their whole body into the ground, it just turns into this ugly mush of an exercise, whereas there's a way to do it where you can still maintain composure

and get your body to do exactly what you wanted to do in the movement. Right, right, so weights for hip training are superior. Of course, put together a good balanced routine because you are still getting a little bit stronger, you're still strengthening your muscles. Again, it's not a pure strength training routine, it's more of a calorie burning routine, which is phenomenal in the short term.

But with weights, you're still sending somewhat of a resistance of a muscle building signal if you do it properly. So also, the exercises you put together make sure they're balanced, make sure they're not all pushing or all pulling or all squatting, right? Well, there's also a lack of emphasis on mobility. I mean, that was the big problem. That's a big thing. That I saw was when I look at all the programming done

on this, if there, I mean, mobility belongs in every routine, no matter what your goal is. I don't care who you are, it's just how much of that, it just depends on how bad you need it, but it belongs in every program. It especially belongs in something like high intensity interval training. Oh, yeah. If there was ever a time that you needed to make sure to incorporate some sort of recuperative

thing for your joints and your body, it would be when you're training at a high intensity. This is the biggest knock on high intensity in rural training. It puts so much force and sheer forces on the joints, like that you have to account for and to not have in place a plan to fortify those joints and to maintain the health of and function of the joints is gonna be to your detriment, 100%. No, that's totally true,

because one of the biggest weaknesses of this type of training is injury and poor Patterning poor recruitment patterns of the muscle by the way a recruitment pattern Just refers to the order and the way that your muscles fire Remember your muscles move your body and there's an ideal way that they can fire and then there's less than ideal ways that they can fire and when you do this When you have them fire and less than ideal ways over and over again, that's when you start to get problems. That's when you start to get pain.

Or at the very least, here's the thing. Maybe you don't have lots of pain, but your body's pretty smart. Your body will actually prevent you from improving because it's afraid to let you get stronger. Okay, so let me repeat that again. Your body has safeguards that help prevent you from hurting yourself. In other words, your body is always trying to only let you

be as strong or exert as much strength as it feels it's safe to do. So if your recruitment patterns are off and you're doing all these hard workouts, you'll hit a faster plateau than if you trained a balanced way. In fact, one of the ways I've ever, whenever I've trained in advanced lifters, one of the ways I've ever, whenever I've trained advanced lifters, one of the ways I've always got them stronger, was just on helping them with mobility. All of a sudden, I got that weak link out of the way and their bench press will stuck at whatever pounds

for a long time and I got their stability a little stronger on their shoulders. Next thing though, they went up 10 pounds just from doing that. So mobility should be a very, it should be part of any routine, but especially if you're training with a high level of intensity.

It should be a part of your workout. In fact, when we did our HIIT program, we put flow sessions in there specifically for that, specifically because, you know, even though we did a program to work out ourselves and it's a great workout, because of the intensity involved, I mean, hit training is the only type of resistance training

that intensity is part of the name, right? High intensity interval training. We knew because of the way it needed to be performed, that mobility was imperative because either the people following the program would maybe hurt themselves, or they just wouldn't get the results that they could get because their mobility

was preventing them from getting them. No, I just don't you guys remember, I remember when we first started doing it like crazy, over a decade ago, and Shen Splence, Nees bothering me, low back issues, hip issues, I remember this too when I got involved with Orange Theory, you know, about five, six years ago, very similar.

Now, they aren't exactly hit training, but very similar. They use these zones where, and they have like, block what they call blocks, where they want you to push, and you go all out, and when you go all out, you're sprinting on the treadmill, or you're sprinting on the roller. And so they have a piece of

hit training involved in it. And there is no attention towards mobility training. And I remember like, you know, everybody loves it at the beginning because you are. You're pushing so hard, you're burning so many calories. You know, if you're just halfway making an effort at eating better and doing it at the same time, Most people are going to see somewhat of a change in that first four to six weeks. But here comes at the hard plateau after that. You know, they've been pushing their body that hard for a while. They've seen kind of results. And then now here comes all the tightness. Oh, I don't know. Every day after class, talking to somebody that has shin splints or you're not understanding what my knee is bothering me like crazy. I can't do the squat part. I can't do that part now. The routine. Yeah,

you turn the intensity knob up. You just have to account for the fact that any small compensation, any small deviation, inform, and posture gets amplified, you know, 10 times that. So you have to just know that going into it. Like if I'm gonna turn my intensity up, now I gotta really pay attention to my recovery process. And by the way mobility done properly is kind of a workout.

It's not a waste of time. Oh yeah, you go sweat. I mean, again, in our HIIT program, we have what are called flow sessions. Flow sessions, you are moving through mobility poses. You're going to get a workout. It's actually part of your routine and your workout. And the reason why I'm saying that is as I know know I have to sell it to people who, you know, young people, right?

Well, especially people in this mentality, I just want to just murder every workout. It's awesome. You will get faster results with proper mobility added to your high intensity interval training program. Well, you, we also have to talk about the people that are, that appeal to this. And that's, you know, this takes some self-awareness. Right, if you're somebody who loves this type of training, you know, you need to reflect and ask why.

You know, in my experience of training clients, more often than not, it's the type A personality. It's the go-getter. It's somebody who's already running it like high levels, stress all the time, go go go, that they want that extra hard push because they need that to feel like they did something or accomplish something and to be quite frank,

these are the people, these are the worst people for this. That's right. These aren't the people that should be gravitating towards that. And if you're going to, and you're not gonna take my advice and you're still gonna go do hit training, that was like why we implemented the flow sessions. It was a listen. If there's going to be people that are still going to go out there, do this even though it's not the best thing for the body, at least at the bare minimum, be take care of your joints.

Right. Now, no make no mistake. If it's appropriate for you and you do it properly, good programming with weights and corporate mobility, hit training when it comes to fat loss, nothing burns calories faster and nothing causes a faster fat loss in a four week period of time than hit training. It is. Here's the second, here's the next part. I said a four week period of training, you got to keep it short. Hit training is not meant to be all the time. It's not meant to be a 12 week program.

On average, when I would train clients, I would have them do hit anywhere between two to six weeks. It was usually two to six weeks. Max, Max, I might go in additional week or two, but never more than a couple months. There's just a lot of wear and tear. You're going to place on your body. I mean, if you just think about it, if you're keep cranking that intensity knob up, up, up, it's just a lot of wear and tear. You're gonna place on your body. I mean, if you just think about it, if you keep cranking that intensity knob up, up, up, it's just gonna catch up to you and your body's gonna respond negatively. It also just stops working. Well, I think of it the same,

the very similar to how we programmed the durability phase inside a map's performance. That's how I like to peak a client. Exactly. It's like we've laid a really good foundation, we've been scaling volume over time, we've been slowly increased intensity. Now, here's the peak of your programming. And so for me, it would always be the last two to four weeks that I run something like this. That's it. This is key now. If you're going, if you're doing

this right and you want to get a short burst of fat burning, a short burst of accelerated results in terms of body fat percentage. You're looking for six weeks, maybe a week or two long on that max. You got to keep it short. Hit training, now if you're training for performance, if you're an athlete, yeah, hit training is kind of going to be a part of your repertoire throughout the whole year. But if you're looking to get the fat loss effects, if you do it for too long, here's what happens.

Your body starts to adapt, stops working, and then because you're not doing the traditional resistance training, now you find yourself in a similar conundrum to when you overdo cardio, it just stops working. We also have to keep in mind when we compare ourselves to athletes and how they train. They have different adaptation goals than we do.

The average person who's listening to this wants to be healthier, wants to lose some body fat, wants to build some muscle. That is not the main goal for most athletes. When you see them training and conditioning and pushing themselves to these extreme levels, we're talking about a different goal. If I'm trying that person, I might go longer than four or six weeks with them because I care more about replicating game time for them.

I know at some point in their game, they're gonna want to quit because their body's fatigued and tired. And so I'm pushing them through this workout to get to emulate a similar feeling they're gonna get during game time and it's more of a mental push than it is anything else. It's still calculated though. It's still calculated how frequently you use that button because you need to establish that like foundational strength.

You need to establish that type of movement in different directions and strong in different directions and then build yourself and peak yourself going into season. You want to save that. And so, you know, to a lot of strength conditioning coaches out there who just constantly condition and beat their athletes to death, there's a much better way to do it. So I would challenge even that in terms of like that mentality. Yeah, keep it short. If you push it too long, you might start to notice even some muscle pair down, which then kills your progress.

But if you keep it short, it's very effective. Like I said, four, six weeks, maybe a week or two longer than that, that's where you're going to reap all the benefits after that, move out of that, move into a more traditional type routine. Now, the next thing to focus on with hit training is that you want it to be anaerobic, not necessarily aerobic. I think a lot of people when they do hip training, what they're looking for is the exhaustion.

They're looking for the exhaustion of their lungs, where it's tough for them to breathe, and I can barely move through each repetition. Of course, this leads to bad form. Cardiovascular exhaustion versus muscle fatigue. Right. You want to train your muscles not necessarily the cardio. You want, hit training is more like weights

and less than cardio, okay? Now it's more like cardio than traditional resistance training is, but it's not like cardio. It's still resistance training if you do it the proper way. So focus on that, remember that. Now why is that important? Again, too much aerobic training, if your goal is long term fat loss, by is that important again too much aerobic training? If your goal is long term fat loss by the way nothing wrong with aerobic training

It's it could be healthy It's good for endurance But if you push it for too long and that's your main goal your body learns to become Efficient with calories it pairs down muscle and for most people that I've talked to whose most people's goals are Fat loss they want to maintain it, they still wanna be able to eat a normal diet or relatively normal diet, they don't wanna have to eat super low calories all the time. That, they don't wanna slower metabolism,

they don't want the super efficient, you know, metabolism that may have benefited us when we were hunter-gatherers. They wanna metabolism that's fast, and you get that from having more muscle. So you wanna make sure that your hit training resembles more like resistance training and less than cardio, not the other way around, because I see people do this in the gym

and the weights are just there almost as a prop. You know, it's like, it's really not that different from me being on cardio. It's just, I have just jumping with them now. Yeah, I have dumbbells on my hand or I have a barbell. Well, you gotta be careful that too, right? This is just like why, you know, going all out on a treadmill,

all out on a stairmaster, all out on a roller, all out on a jump rope, all are very similar. They're not that much different. And the thing that's beautiful about weights is that allows you to change the variables and make a big difference. But if you just do them in this fast pumping motion and you're combining it with things like burpees and jump boxes,

you're losing that, you're losing, then it's just like stairmaster. It's not that much different than the elliptical at that point. So here's how you judge that, if this is kind of confusing, what is making you need to put the weights down? Is it that you can't catch your breath?

Or is it that your form is starting to break down because your muscles are fatigued? It's very different, right? If it's like, oh man, if I could only breathe right now, I'd be able to do four more reps. Okay, you're doing cardio. If it's like, okay, this is hard. I'm definitely, my heart rate's definitely going up.

I'm breathing harder than I normally would, but I could still go, but hold on a second, my muscles are getting fatigued, then you know it's more like a rest of the day. Yeah, I set the weights down because my grip sort of failing. Well, one of the best ways to make sure you're doing this right is to prioritize form. Okay. Is to make sure that that and that at foremost is the most important part of this. 100% even though we are following a hit protocol or trying to get the extra benefits of burning

more calories and burning more fat by pushing yourself at higher levels, you still do not want to break the rules of good biomechanics. You do not want your form to suffer and that's where you learn to shut it down. And I remember when we were programming hit, I remember one of the hardest things that were like, how do we explain this to people? Yeah. Because we don't want people to think that we don't want them to go to failure of exhaustion failure.

We want them to go to failure when their form breaks down. Form failure. Yeah, that's right. Form failure. You want perfect form. And the worst form I ever see with resistance training is in hit style training. You saw this in the CrossFit workouts, oftentimes times where people are going from exercise to exercise, form, starts to break down, it's only about doing reps.

You see this with circuit training, hit training, where again, the exercises almost seen arbitrary. It's just like, pick the dumbbells up, do presses, pick the dumbbells up, do squats, you know, do some lunges, and you watch, go run, and then come back. And you watch people's form go out the window and what becomes the priority are the reps What's the priorities? How many I can do that is not the priority with proper hit training with proper hit training the priority is Form when your form breaks down. I don't care about anything else put the weight down and wait and then go again And then when the form breaks down repeat what you don't want to do ever with resistance training

is strengthen bad form. If you get really good at bad form, it becomes harder to correct that than if you start. I'm gonna make a comparison here. So think of keeping pull ups versus a strict pull up. I'm getting the benefits of strengthening my back doing a strict pull up, whereas in the mentality of a keeping pullup,

I'm just trying to do as many reps as I can to fatigue. Meanwhile, my shoulders are suffering as a result of that. And one of them's gonna develop your back, a hell of a lot more, and one of them's just gonna develop your gas tank. That's right, that's right. So form is absolutely crucial when you do any kind of training, especially

when you're doing a hit training. Again, because it's a very attractive notion to keep going and push yourself. You saw high intensity interval training. I got to keep pushing. And so we kind of forgive ourselves for bad form with hit training more so than we would with traditional resistance training. Not the case. You will not get better results if you throw your form out the window and push yourself

harder. In fact, you'll slow down your progress. Trust me, listen to me. If you make form the priority with your head training, not only will you get there better, but you'll get there faster. Well, in one of the ways that we addressed this in Maps Hit was we had three levels. We encouraged everybody to start with that level one and then to scale the level two and then scale the level three versus just going straight

to what's the most difficult thing for you to do. Right, right. In fact, it's funny when people were getting our hit program. By the way, hit was a program. When we wrote that program, that one was one that we kind of struggled with a little bit because we know how abused hit training can be. And we wanted to make sure that we delivered it and explained it so that people did it the

right way. We want people to train the right way so they get long term forever results. You know, we don't care about the short term up and down type of progress. So when we designed hit that all went into the program, but it's really funny because when we explain how form has to be number one, and then we'd have people who listen to the show get the program, they would start with level one because they'd be like, all right, I trust you, it looks easy, but I'll trust you. Then they'd, you know, right back in the like, oh no, that was perfect.

Yeah. Any more than that, and I don't think my form would have been a problem. Yeah, when that's your mentality, it changes the entire form out of the workout. And there is a better way to do that style of training. And it's a valid way to train if you do it for the designated amount of time that's just enough. And you have these types of parameters around what your focus is in the intent of it as you go into the workout.

Now one of the things that I, you know, because we do kind of hammer, it's the only program actually that we have a warning on, right? It's the only program that we felt necessary to warn people that this is not something you want to stay in forever. But one of the things I do love about it is when you have limited space, limited time, or limited equipment, you can actually have a pretty damn good effective program.

Oh, yeah, yeah. The hit workouts are either like a dumbbell, a barbell, I think. Yeah, it's it. Yeah, it's body weight stuff. Body weight's super, super home gym, friendly or minimal equipment, friendly. It's still resistance training, but we wanted to write it that way for two different reasons. Remember, we created the program before gyms were closed down on that stuff. So it wasn't like we wrote the program thinking, oh, people aren't going to be able to do

the gyms were closed down on that stuff. So it wasn't like we wrote the program thinking, oh, people aren't gonna be able to do the gyms. We thought to ourselves, for proper hit training, you wanna move from one exercise to another. Unirrupted. Yeah, if you do machines or you do different exercises, that means you have to wait for the guy or girl, that's on the piece of equipment, before you move into the, you know, your exercise,

now that's gonna throw you off your sequence, it's no longer a hit training, anymore now it's traditional resistance training. So if you just have one barbell or a couple pairs of dumbbells to yourself, you could do the whole workout in your little square realm of exercise space or whatever. Well, it just so happens today, a lot of people are working at home. So that program now is extremely valuable because it doesn't require a lot of equipment. And again, a phenomenal short-term fat loss program. I think the whole program is six weeks if I'm not mistaken. Is it six weeks long? I believe it is. I believe it's about six weeks long.

We'll have Adam double-check that, but it's... Yeah, it is four to six weeks depending on how you use it. It's a short-term, very fast, high calorie burning routine. Of course, it comes with all the demos and all that stuff. We're in June and it's the beginning of summer. We're putting that program 50% off. So it's half off. So if you want to hit program that's done properly,

you want to have flow sessions, so you don't hurt yourself. You want to follow well-programmed workout with weights, so you don't send the wrong signal to your body, then you can check out our program. Oh, and the flow sessions, to me, I think, are the diamond in the rough here. That was one of my favorite parts that we incorporate, because it's every other day, so you do a hit workout one day, and the next day you have a flow session, and then you have a hit workout, then you have a hit workout then you have a flow session and then we actually program goals for yourself for like steps like going out and walking on the weekends. So that's kind of how the programs laid out and

it's broken up in three phases every two weeks. So it's a six week program and it's broken up in three different phases. So two week phases. And again, I always recommend that people start on the the more beginner side, even if you're an advanced person, if you haven't been training, hit style, start off with it in level one, you can always progress yourself to level two and level three. And honestly, put more energy and effort into the flow session.

So it was every time for you to really focus on that. This is great where we're all still, a lot of places are still shelter in place where we have minimal equipment or gyms aren't open, still a great time for you to be working things like. I love those, many of the movements in the flow sessions are yoga inspired,

but there's lots of tension and control within them as well. If you want to follow our hit program, again, we wrote it so we know it's good. You can go to mapshit.com, that's MAPS H II-I-T.com and use the code hit50, that's H-I-I-T50. Also, you can find the Mind Pump podcast on YouTube. We're also on video.

Come check us out Mind Pump podcast, by the way, on our Q and A episodes, oftentimes we break up those segments, so you can just look up one question that we answer, so you don't have to listen to the, or watch the whole episode. So make sure you check it out. Thank you for listening to Mind Pump.

If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic, nine months of phased, expert exercise programming

designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal and an adjustment as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review

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