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After a lackluster workout schedule for the past month and a half which has included a bachelor party, two weddings, birthday parties, and a bout with bronchitis, I’ve decided it’s time to once again perform an intense home workout routine. Fortunately, the last month and a half has actually primed my body for this type of intense workout. In addition, while I find I haven’t lost any of my fat during this time, I also haven’t added any either. I’ve been on more of a maintenance schedule where I’ve just been trying to preserve muscle without gaining fat. So, I know my body can handle a more intense workout regimen over the next 30 days and I do not need to be concerned that I will get hurt.

The HIIT routine and the strength training routine I describe in this article should not be performed for a long period of time. These routines are what I will incorporate every 3 or 4 months when I want to really blast the body fat. In addition, I will be using this routine for just the next month. If I did it for more time, I would be overusing my muscles. Even though I will be exercising more intensely, I am not going to do each move for a lot longer. Usually, I will work out 4 days each week, 45 minutes at a time. For next month I’m aiming to workout at least 30-45 minutes every day, for 6 days of the week.

Since my goal is to have lean and really tight muscles, I keep my strength training routine to low reps and heavy weight training. To make my workout regimen more effective, I use supersets. Thursday, Sunday, and Tuesday will be the days I do the supersets. I will do 3 sets of 3 reps for each exercise, except weighted pull ups and dips where I do 5 slow reps, and the kickboxing routine at the end. Because the first set is a warm up for each exercise, I make sure to use about 75% of the weight I’ll be using for the 3 rep sets. I perform this warm up set using slow reps to increase time under tension. I allow myself a 2 minute rest in between the sets, which is when I do the other superset exercise. I do not train until I can no longer lift the weight.

Since I workout at home, some of these supersets were put together for practical reasons. For example, to avoid time spent changing weights, I pair a barbell exercise with a dumbbell exercise. To make sure I accelerate my heart rate when I finish my strength training routine, I end with a kickboxing workout. Besides the fact I started martial arts training when I was young, I find it fun to include this kind of routine. To help increase tension for kicks I use ankle weights, and then do my punches with 10 lb dumbbells. You can achieve an excellent fat loss effect by adding this kind of weighted cardio workout. Overall, my strength training routine runs for about 30 to 35 minutes. Kickboxing last approximately five or ten minutes, and each superset lasts about six or seven minutes.

To really develop lean muscle, incorporate HIIT or high intensity interval training into your regimen. My days for doing the HIIT routine are Saturday, Monday, and Wednesday. My HIIT routine is very high intensity, so I avoid doing any strength training for my legs. I start my HIIT regimen with a HIIT in short intervals. I start out with a 2 minute warm up and then move to 8 sets which include all out sprints lasting 15 seconds and jogging on the elliptical for 45 seconds. This exercise will put fatty acids into my blood, so after the HIIT regimen, I do 10 or 15 minutes of exercise on a stationary bike at a single speed and intensity. This exercise is also great for helping my legs recover as well.

Usually, I will complete my regimen with 10 minutes of HIIT long intervals which incorporates 1 minute of full running and 1 minute of jogging. However, now I intend to change my regimen a bit. My new plan is to do a plyometrics routine that will involve everything from step ups to calf raises, to broad jumps. It’s about a 10 minute routine and serves a similar function as long interval HIIT in that it increases lactic acid and reduces glycogen to allow for significant fat burn after my workout is completed. Additionally, plyometrics help strengthen my legs a bit better than traditional cardio. The total time for this workout is around 30-35 minutes as well.

During this short term intense workout period, diet is of the utmost importance. Personally, I fast intermittently two times each week, but I also eat properly the rest of the time. A lot of people do their strength workouts when they fast, but I am in favor of fasting on HIIT days, and eating more on the days I do my strength traingin. As such, I use Mondays and Fridays as my fasting days. Wednesday is my day to pass on breakfast and create additional calorie reduction. For the 30 days, I intend to eat less on Saturday, Thursday, and Tuesday as well. Sunday will be my cheat day to let my body restore leptin levels.

I also choose to eat a lot cleaner than normal. I will eat a lean protein, veggies, and fruit for dinner on Monday. Similarly, I will be avoiding saturated fat and refined sugars on Wednesday as well. Even though I restrict my calories on some other days (except for Sunday), I do give myself permission to indulge in a few low calorie, light snacks. However, the rule is anything goes on Sundays, which keeps me from allowing my diet to control my lifestyle (and I love BBQs in the summer!).

What I have outlined will give me an extremely intense home workout, but I will take it even farther during the last couple of weeks. That’s when 10 minutes of a circuit training workout is added to my strength training routine, which increases the fat that’s burned while still keeping my muscle tone. I will also add a Tabata workout (20 second sprint, 10 second rest for 8 sets; a total of 4 minutes) to my HIIT routine on Saturday and Wednesday (too intense to perform on Monday as well). Finally, I will create additional calorie restriction time by skipping breakfast on Tuesday and Thursday.

My expectation is that this HIIT routine and strength training routine will blast me through a fat loss plateau during the next month. After that I’ll be able to cut back on my workout intensity to make sure I’m not over-training.

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