The High Intensity Workout Plan is an intermediate level routine that provides exercisers with everything they need to get fit and sexy. The high intensity workout routine helps people lose weight, get stronger, improve aerobic and muscular endurance, and firm up all their major muscle groups. High intensity training is not for beginners. It is highly effective, but some preparation work with a beginner workout program should be done before attempting high intensity workout programs.

High Intensity Circuit Workout

The high intensity workout program has three workouts people should perform one per week on nonconsecutive days. The first of the workouts is the high intensity circuit workout. Aerobic and strength training exercises are included with only one rest break. Going through the exercises without stopping is how circuit training works.

Exercisers complete the routine two to three times. Exercises such as push-ups, military presses, jumping jacks, and sprints work to burn calories and tone the upper and lower body.

People do many repetitions of the strength training exercises because a higher range is better for toning and endurance. The range is between 15 and 30 reps for all exercises except the sprints, not including the five minute warm up jogging on the treadmill or the five minutes walking at the end.

High Intensity Body Weight Workout

The second high intensity workout includes only five exercises. The workout is also done in circuit fashion with only one rest at the end of each set. The exercises are burpee push-ups, crunches, mountain climbers, planks, and side planks.

This workout mainly targets the muscles of the core, though burpee push-ups and mountain climbers do hit muscles in the upper and lower body. Exercisers go through the routine twice. Repetitions are kept high for endurance training. The repetition range for exercises is between 12 and 40.

High Intensity Plyometric Workout

The third high intensity workout includes plyometric, cardio and body weight exercises. Plyometric exercises are dynamic and including jumping. They burn calories and improve power while also toning muscles.

This high intensity workout includes several lower body exercises, such as squats, iso-explosive bodyweight jump squat and alternating plyometric lunges. It also works muscles in the chest, shoulders, arms, and back with push-ups and rowing. Exercisers perform the routine without breaks through until the end. The strength training and plyometric exercises are done with high repetitions like the first two workouts for the endurance and calorie burning benefits.

The high intensity workout routine is very challenging. People may need to take a few breaks when they first start high intensity training. However, the routine works best without breaks so people should try to phase them out as they continue with the high intensity workout program.