I am getting ready to do a conditioning workout in a couple of hours – HIIT Extreme style :)

Just for fun, I figured out how many calories (roughly) I am going to burn.

(I’ll copy the equation and chart I used at the bottom of this message if you are curious.)

Turns out to 1165 calories total for the 60 minute workout.

No wonder I’m down 11 pounds after training this way for the last 8-10 weeks!

Now, keep in mind – I’m a big dude.

I’m about 70 pounds down from my peak – NFL football weight of 310, but I still weigh about 240 pounds.

So I’m burning significantly more calories doing this workout, than the average man or woman would.

BUT, the average man or woman will still probably burn 700, 800, or 900 … and if you added four of these workouts to your existing training schedule each week … you’d probably get close to burning the extra 3500 calories you need to lose a pound of fat.

(This is the big idea behind HIIT Extreme – more details here)

Check out the workout below:

1165 Calorie “HIIT Extreme” Workout

WARM UP (5 mins)

3 rounds, 30 seconds each exercise, easy pace

– Jumping Jacks
– Bodyweight Squats
– Plank Hold
– Leg Swings

PART 1 – Track Intervals (15 mins)

– 1 mile
– Run / Sprint the straight parts of the track
– Walk around the curves

PART 2 – Stadium Run + Calisthenics (20 mins)

– Sprint up the stadium steps
– Walk down
– At the bottom of the steps – after each sprint up / walk down – alternate 10 squats, push ups, lunges, and rows. Use a sandbag to add resistance to the moves if you have one to burn even MORE calories 

PART 3 – PART 1 – Track Intervals (15 mins)

– Go for 1 mile
– Run the straight parts of the track
– Walk around the curves

COOL DOWN / STRETCH (5 mins)

Hold each for 30 seconds:

– Hamstring stretch
– Hip stretch
– Calves stretch
– Quad stretch

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Does the workout above look fun?

Do you want to get into incredible cardio shape and lose up to 5 pounds (or more) in the next 28 days, without having to diet?

Check out the HIIT Extreme Beta Group and join us starting next Monday at the link below (limited to first 35 to sign up):

==>> HIIT Extreme Beta Group (about 20 spots left)

See you on the inside!

– Forest Vance
Master Personal Trainer
Master of Science, Human Movement
ForestVance.com

PS – Resources for figuring out calorie burn from your workouts:

1 – Use the following equation:

Energy expenditure (calories/minute) = .0175 x MET (from table) x weight (in kilograms)

2 – Check the table below:

https://www.hss.edu/images/corporate/burning-calories-1.jpg