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Six Week Shred: Torch Fat With HIIT 100s

Stick to the following workouts for a full six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon.

If we had a dollar for every well-intentioned person who's centered his or her fat-burning efforts around low- to moderate-intensity cardio sessions, we could make Fort Knox our summer retreat. This "I'm trying to lose weight, so I'm just doing cardio" attitude has become epidemic, as people waste countless hours on ellipticals, treadmills, and stationary bikes, with very little to show for it. The results they're after, of course, are washboard abs and an overall leaner physique, which is best accomplished through high-intensity lifting at appreciable volumes.

Enter HIIT 100s, M&F's most efficient program to date for whittling away stubborn body fat in a short period of time. Stick to the following workouts for a full six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon.

Greatest HIITs

You're probably familiar with high-intensity interval training (HIIT). When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that there's literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you're an endurance athlete. And if you're reading this magazine, chances are you don't desire the physique of a marathoner.

For those of you who aren't familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity (walking at a moderate pace) or complete rest. This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity, such as walking on a treadmill at 60-70% of their max heart rate.

HIIT was originally developed by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies (see "HIIT Findings"). A lot of these studies found that subjects performing HIIT burned significantly more body fat—and in less time—than those who did steady-state cardio programs.

The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (or EPOC—excess post-exercise oxygen consumption) that's maintained after the workout is over. In other words, you burn more calories and more body fat while you're sitting around doing nothing. In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage.

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Volume 100

When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training. After all, weight training itself is a form of HIIT—you do a set with all-out effort, rest, then do another set, rest, and repeat. Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT. But all you have to do is shorten rest periods and you're doing a kind of HIIT that burns fat.

For this HIIT 100s program, I've combined HIIT not only with weights but also with two very popular, intense, and effective weight-training techniques: German volume training (GVT) and Hundreds training. With GVT, aka 10x10, you do 10 sets of 10 reps on a given exercise. Hundreds, as the name implies, involves doing 100-rep sets. With Hundreds, you'll do 10 sets of 10 reps for one exercise per muscle group. Sounds the same as GVT, right? Not exactly.

HIIT is incorporated via the rest periods between those 10 sets. You'll start with just 60 seconds between sets at the beginning of the program and progressively drop rest periods by 10 seconds over six weeks until you have no rest and are doing 100 reps straight through. The two forms of training are technically different, but late in the HIIT 100s program, when you're resting only 10 or 20 seconds between sets of 10, there's little to distinguish them as far as the toll they take on your body.

Method To The Madness

The following workouts are simple to follow, just not very easy to do. For each major muscle group, after following the HIIT 100s protocol on your first exercise, you'll do three more sets to failure of the same exercise using your 10-rep max (10RM). Of course, after doing 10 sets of 10 reps, you'll no longer be able to complete 10 full reps with your 10RM weight—probably more like 5-7 reps. On the third set, you'll do a dropset with the same weight you used for HIIT 100s (50% of your 10RM) and do as many reps as possible.

Three sets of one or two more exercises and you'll be done with that muscle group for the day. Rest between all sets following the HIIT 100s exercise is limited to one minute to maximize fat burning. You'll follow the muscle group-specific weight training with one last dose of HIIT 100s using a full-body exercise such as barbell or dumbbell cleans; kettlebell swings; barbell or dumbbell deadlifts; barbell, dumbbell, or kettlebell snatches; or my own unique lift known as the dead/curl/press.

On HIIT 100s sets during Weeks 1-3, when rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible. This will help build more muscle power and strength, despite using such light weight. On Sets 4-6, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. This helps establish a strong mind-muscle connection, which is critical for muscle size, shape, and separation.

During Weeks 4-6, when rest periods are down to 20 seconds or less, your goal is to simply complete the 100 reps. Don't worry about rep speed or control; just get the reps done with the best form possible while your muscles are on fire.

Get Started

On HIIT 100s exercises, select a weight that's equal to 50% of what you could normally do for 10 reps. Don't worry about going too heavy. If you can't complete all 10 reps before the eighth set, drop the weight by 5-10 pounds. If you can't complete 10 reps during or after the eighth set, finish all 10 sets doing as many reps as possible for each.

The next time you train that muscle group, decrease the starting weight by 5-10 pounds. If any of the HIIT 100s exercises are new to you, you'll need to spend some time figuring out how much weight you can do for 10 reps. The week before you start the HIIT 100s program, work these exercises into your training to get a gauge on appropriate weights. When estimating your 10RM, be sure to do the HIIT exercise first for that muscle group.

For example, if you don't know what your 10RM is on the bench press, do bench as the first exercise in your chest workout, aiming for a weight that allows you to complete exactly 10 reps, then follow with your typical chest routine.

Hundreds Of Benefits

While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive. Even though the weights you use will need to be light, your muscles will still get the signal to grow. HIIT 100s make a very light weight brutally difficult to move. This pushes muscle fatigue to new levels, which stimulates the release of muscle-building hormones.

Another obvious benefit of doing 100 reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning—a big advantage if you play sports. Even if you're not an athlete, this benefit will ring loud and clear in your workouts.

When you go back to your regular regimen, where you're resting a couple of minutes between sets, your muscle recovery will be quicker, thus allowing you to get more reps with the same weight on successive sets and delivering a greater stimulus.

2-Weeks Worth Of Workouts

Week 1 ///
Workout 1: Chest/Back/Abs


Workout 2: Legs/Triceps/Calves


Workout 3: Shoulders/Traps/Biceps/Forearms


Workout 4: Chest/Back/Abs


Workout 5: Legs/Triceps/Calves
Workout 6: Shoulders/Traps/Biceps/Forearms


* On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.

** Because this is a body-weight exercise, you can't reduce the weight. If you can't do 10 sets of 10 reps with one minute of rest, don't reduce the rest each week. Instead, stick to one minute until you're able to do all 10 sets for 10 reps. Then, the next week start reducing the rest period.

*** If you don't have access to kettlebells, you can use a dumbbell.

**** And do not rest between arms. Alternate arms without resting until all three sets for both arms are completed.

Week 2 ///
Workout 1: Chest/Back/Abs


Workout 2: Legs/Triceps/Calves


Workout 3: Shoulders/Traps/Biceps/Forearms


Workout 4: Chest/Back/Abs


Workout 5: Legs/Triceps/Calves
Workout 6: Shoulders/Traps/Biceps/Forearms


* On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.

** Because this is a body-weight exercise, you can't reduce the weight. If you can't do 10 sets of 10 reps with one minute of rest, don't reduce the rest each week. Instead, stick to one minute until you're able to do all 10 sets for 10 reps. Then, the next week start reducing the rest period.

*** If you don't have access to kettlebells, you can use a dumbbell.

**** And do not rest between arms. Alternate arms without resting until all three sets for both arms are completed.



Jim Stoppani


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pbeye83

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pbeye83

Awesome, i have always loved the Doctor's, training tips. Cant wait to do some damage control with this workout.

Nov 22, 2012 10:53pm | report
 
umeedkassam

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umeedkassam

Hey man did ths workout fr u
Does it also build muscle as well
Cn i expect some serious gaaains

Jan 3, 2013 10:10am | report
Spawn8214

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Spawn8214

You can expect gains as you are in the 15 rep range to failure which is hypertrophy range, though, you can't expect getting anywhere in life if that's the best your English gets...

Jun 21, 2013 11:38pm | report
tyurin

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tyurin

Once I worked smth like this:)U have to do all muscle group in 20 min. Almost yak when finished :) VERY difficult but... GREAT!!!

Nov 23, 2012 2:40am | report
 
FaizKun

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FaizKun

Who else thought it was Randy Orton at first?

Nov 23, 2012 6:53am | report
 
DocF

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DocF

Orton has nothing on Doc Stoppani

Nov 23, 2012 1:18pm | report
thatdamngoood

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thatdamngoood

well, now that you mention it :)

Dec 3, 2012 2:43am | report
Toph24Line

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Toph24Line

I had to go back up and look! right on.

Dec 28, 2012 8:21am | report
JRT6

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JRT6

Due to issues with arthritis I've been looking for ways to make moderate weights heavier so I'll give this program a go.

Nov 23, 2012 7:08am | report
 
karansanan

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karansanan

WTF??
68 sets a day !!

Nov 23, 2012 7:35am | report
 
TRO17

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TRO17

Well if you end up looking like Doc Stop why the hell not!!

Nov 23, 2012 7:59am | report
dutchie1

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dutchie1

high intensevity^^

Nov 25, 2012 9:50am | report
thatguy1987

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thatguy1987

^^^^ Eat some food

Nov 26, 2012 10:16am | report
potser123

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potser123

Can't wait to try this out. So we'll be working out 6 times a week and each body part is worked out twice in a week, is this correct?

Nov 23, 2012 8:39am | report
 
nationarokido

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nationarokido

not exactly. seem triceps is being worked every day. I would change biceps/forearms with triceps training day or at least use an isolator exercise on the shoulders 10 sets to spare triceps.

Nov 23, 2012 10:31am | report
thatdamngoood

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thatdamngoood

Certainly @potser

Dec 3, 2012 2:46am | report
wohlfguy

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wohlfguy

You sir, are correct.

Dec 20, 2012 5:44pm | report
jpoppenberg

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jpoppenberg

Hell Yea!!!! Ripped and peeled like a orange here we come!!

Nov 23, 2012 11:04am | report
 
chadMueller

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chadMueller

How many times per week are you working out - 6 times a week? That seems like a lot - where is the rest?

Nov 23, 2012 11:14am | report
 
thatdamngoood

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thatdamngoood

The 7th day :)

Dec 3, 2012 2:48am | report
JMC813

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JMC813

With this it's the 7th day, but I like two days rest a week. I don't think that if you add a 2nd rest day and just follow the format that you won't see results with this madness of a workout.

Dec 5, 2012 9:03pm | report
tbillick

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tbillick

How long does this routine take? That's a ton of reps to fit in an hour. Has anyone done this yet?

Nov 23, 2012 1:00pm | report
 
ammodog80

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ammodog80

I've been doing this for about 2 weeks now and its very easy to do and will give you a solid workout. Now the 60 sec rest in between reps is very long for me and all the rest is what will take the most time. I have already reduced the rest periods to 30 secs and I get through it in about 45-55 mins. If you are going to do anything in addition to this i.e. carido you are looking at 1 and a half hours.

Nov 30, 2012 7:12am | report
CDash4

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CDash4

good to know. I like to keep my workouts short

Feb 16, 2013 9:56am | report
CDash4

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CDash4

good to know. I like to keep my workouts short

Feb 16, 2013 9:56am | report
Showing 1 - 25 of 527 Comments

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