High Intensity Interval Training: Crossfit is based on this
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High Intensity Interval Training: Crossfit is based on this

High Intensity Interval Training which is the basis for Crossfit. Build muscle and burn fat and work out at home or gym
4.1 (13 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1,134 students enrolled
Last updated 3/2016
English
Current price: $10 Original price: $100 Discount: 90% off
1 day left at this price!
30-Day Money-Back Guarantee
Includes:
  • 1 hour on-demand video
  • 1 Article
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What Will I Learn?
create your own high interval training routines
work out in the gym or without the gym because for just about all exercises shown, we suggest alternatives to the gym and how you can do the exercise at home
Maximize your workouts by doing cardio and muscle training at the same time
Have over 40 exercises to choose from and always keep your workouts new and fresh
Understand what the popular Crossfit gym series is based on
Look better and more toned
Feel better, have more energy, and be more fit
Become stronger and healthier
View Curriculum
Requirements
  • if you have injuries that will prevent you from doing this, don't take the course
  • Please have good command of the English language because there is no subtitles in this course
Description

In this course you will learn high intensity interval training which is a special type of training used by many professional athletes, and people like firefighters whose jobs depend on them to be fit.

High intensity interval training (sometimes called HIIT) is what the popular Crossfit exercise system is based on. Crossfit is the latest popular exercise trend, and it is based on what we will teach you in this course! So go ahead and sign up, and begin having some awesome high intensity workouts.

High intensity interval training (sometimes called HIIT) works all the major muscle groups of your body while at the same giving you a great aerobic exercise because you are constantly out of breath. That way, in just 30 minutes you have the equivalent of a jog and a weight training exercise.

Unlike regular dumbbell-based exercise, you don't sit around and waste time between repetitions and sets. Instead, you choose your 5 to 7 exercises and rapidly go through them. Once you are done with all of them, you start doing them again, only next time with fewer repetitions. And you keep going for a few cycles of all the exercises.

Money back guarantee

Every Udemy course comes with a money back guarantee. So if for some reason you don't like the course, you can get a refund within 30 days of the purchase. But I am sure you won't want a refund because you will love the course! So go ahead, sign up and begin your high intensity workouts today!


Who is the target audience?
  • This course is for people who want to get in shape
  • This course is for people who want to get more out of their workouts
  • This course is for people who are interested in crossfit, but don't want to join a crossfit gym
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Curriculum For This Course
Expand All 44 Lectures Collapse All 44 Lectures 55:19
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Course and instructor introduction
4 Lectures 11:10

Brief introduction to our high intensity interval training online course. We packed this class with over 40 different exercises common in high intensity interval training exercise routines to give you a large variety of exercises to choose from. That will continue to keep it fun for you, and also help you work on the muscles that you want to train and sculpt.

Preview 00:41

In this part of the class I explain why high intensity interval training (HIIT) is effective, and how it works your entire body and all the muscle groups while also giving you a cardio workout.

Explanation of High Intensity Interval Training (sometimes called Crossfit)
01:22

In this part of the online class I explain how you should structure your workouts in order to keep them fun, fresh, but also effective.

Preview 03:41

This part of the course is a more thorough explanation of how to structure your high intensity interval training exercise routines to get the most out of all the exercises posted in this online class.

Preview 05:26
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Medicine ball exercises
9 Lectures 05:01

In this part of the class we will show you different exercises you can do with the medicine ball. The medicine ball is great because you can add it as weight resistance to many exercises in your routine. It adds weight but is still soft so if it falls it won't hurt you or injure you, and because it is round, it is easy to grip almost no matter what position your body is in. The medicine ball can be found at any gym if you don't have a medicine ball at home.

Medicine ball section introduction
00:25

Ball slams can be added to just about any exercise routine, and in this part of the high intensity interval class we show you how to add ball slams to your HIIT workout.

Ball slams: works out arms, shoulders, abs from explosive motion and legs
01:03

This exercise is the side to side jumps while holding the medicine ball. It is a cardio workout that also helps to improve your balance, and arm strength.

Side to side jumps on medicine ball: works arms, abs and legs
00:28

In this part of the class we show you how to do the alternating lunges with the medicine ball. This is another great exercise that can be added to a make a good high intensity interval training exercise routine. It works your legs, your arms, and your core because of the twisting. This exercise also helps you improve your balance, and it is also part of the cardio workout.

Alternating lunges with the medicine ball: works legs, arms and core
00:36

This tutorial shows you how to make your squats more challenging by adding the medicine ball to the exercise. This is another good high intensity interval training element you can add because again, it works most of your busy (legs, arms, and a little bit of your core for balance).

Medicine ball squats and raises: works arms, shoulders and legs
00:38

This is another exercise that helps you improve your balance and gives you an aerobic workout which is part of your cardio. It also helps you work on your quickness and agility so if you play a sport that needs you to be quicker and faster, adding skater hops to your high intensity interval training (HIIT) routine will help you achieve that. And adding the medicine ball to this exercise will help you make it more challenging and also work your arm muscles.

Skater hops with weight: maintains aerobic intensity and works on balance
00:23

Mountain climbers are a good exercise to add to your high intensity interval training (HIIT) exercise routine because it is another one of those drills that work your arm muscles, shoulders, legs and core for stability.

Preview 00:24

The Russian twist is another great drill to add to your high intensity interval training (HIIT) exercise routine. The Russian twist works your abs and your arms.

Preview 00:30

These variations of the sit-up are very good to add to your high intensity interval training (HIIT) exercise routine.

They help to isolate your ab muscles, and get you closer to that 6-pack of abs that everyone is after.

Preview 00:34
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Kettle bell exercises
4 Lectures 03:19

In this part of the class we show you different kettle bell exercises that you can add to your high intensity interval training (HIIT) exercise routine. Usually kettle bells help to work your arms, legs (because there is often some form of the squat within many of the drills) and core because you need to keep your body stable in order to properly do the kettle bell drills. Most kettle bell drills typically help to make you stronger.

Kettle bell section introduction
00:40

Basic kettle bell swings help to make your arms stronger, and also work your legs and core. This is a good high intensity interval training (HIIT) exercise because once again, it works your entire body, and if you take a heavy enough kettle bell, you will certainly get pretty tired by the end of the set. Kettle bell swings also help to improve your explosiveness because of the hip thrust that goes into every repetition.

Basic kettle bell swings: works legs, arms and core
01:01

Single arm kettle bell swings are similar to the double arm kettle bell swings. This is another good drill to add to your high intensity interval training (HIIT) exercise routine.

Single arm kettle bell swings
00:36

Goblet squats include the kettle bells for resistance. You can use any weight here, and replace the kettle bell with the medicine ball or a simple dumbbell or any other object that has the weight that would give your squats a good amount of extra resistance.

Goblet squats
01:02
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Jump rope exercises
3 Lectures 02:04

In this part of the class, you will learn a few drills you can do with the jump rope that you can add to your high intensity interval fitness (HIIT) exercise routine. The jump rope is a very cheap piece of equipment that you can buy, and if you don't want to buy a jump rope, just about any gym has a jump rope that you can use as a part of the class.

Jump rope section introduction
00:10

In this part of the class you will see a few examples of different drill variations that you can do with the jump rope. These jump rope drills are very good as a part of your warmup, or as a part of your high intensity interval fitness (HIIT) exercise routine once you are ready for the more challenging variations of the drills.

Jump rope examples
01:26

Another example of the jump rope that is hopefully easier for beginners to pick up.

Slower jump rope example to see how to do it
00:28
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Exercise ball routines
7 Lectures 04:47

In this part of our high intensity interval training (HIIT) exercise routine class, Joe shows different drills you can do with the exercise ball. The exercise ball is another piece of fitness equipment that is very affordable. If it is too bulky for you to keep at home, every local gym has a bunch of exercise balls so it is a very accessible type of equipment.

Exercise ball section introduction
00:13

In this part of our high intensity interval training (HIIT) exercise routine class you will learn how to do the back raises drill. It is a good drill to strengthen your core.

Back raises on the exercises ball
00:54

In this part of our high intensity interval training (HIIT) exercise routine class we show you how to do the popular plank drill, and make it more difficult by putting your feet on the exercise ball. This forces you to exert even more energy keeping your balance, and gives you an even better core and strengthening workout.

Plank on the exercise ball
00:47

In this part of our high intensity interval training (HIIT) exercise routine class Joe explains how to make your sit-ups more difficult by using the exercise ball. As you can see, the exercise ball helps you modify many of the common exercises to make them much more challenging, and add a lot of intensity to your workout.

Preview 00:22

In this part of our high intensity interval training (HIIT) exercise routine class you learn how to train your hamstrings. The hamstring muscle is an important one, but the hamstring is a little bit difficult to train because it isn't easy to isolate. With this drill you will learn to strengthen and tone your hamstrings which will help you be quicker, faster, more agile and generally have stronger leg muscles.

Hamstring rolls on the exercise ball
00:18

In this part of our high intensity interval training (HIIT) exercise routine class you learn how to work your hamstrings and your abs at the same time with the reverse crunch. The reverse crunch with the exercise ball is a very good drill to add to your HIIT routine.

Preview 00:18

In this part of our high intensity interval training (HIIT) exercise routine class you learn advanced drills and routines that you can do with the exercise ball. These are pretty difficult drills, especially if you extend the amount of time or repetitions for which you do them. They are certain to get you out of breath.

Advanced exercise ball routines
01:55
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Routines with dumbbells
5 Lectures 03:11

In this part of our high intensity interval training (HIIT) exercise routine class you will learn exercises you can do with the dumbbells. Dumbbells are another very affordable piece of exercise equipment. If you want to keep your dumbbells at home, they can be easily kept under a bed or in some corner where they don't take up too much room. Of course, if you keep the dumbbells hidden, maybe sure you don't neglect them and forget to do the exercises that you can do with dumbbells. If you don't want to buy and keep dumbbells at home, they are one of the most common pieces of equipment at any gym so you can use them there.

Dumbbell section introduction and initial exercises
01:04

In this part of our high intensity interval training (HIIT) exercise routine class, you will learn how to use drills that we already learned like basic squats or lunges, but now you can make them more challenging by adding weight resistance with dumbbells. Of course, for many of these drills you can also add weight by using the medicine ball as well although since dumbbells typically come in more weight choices, you have more options for how much weight you will add for resistance.

Dumbbell exercises you can do on your feet
00:18

In this tutorial of our high intensity interval training (HIIT) exercise routine class, Joe shows us how to take basic exercises and basic weights, and make them into more aerobic and cardio drills than they are in their more common form. This way you will get a big workout and really sweat as though you are running. This will get your heart rate up, and give you a great cardio workout while building upper body muscles and strength at the same time.

Aerobic and shoulder exercises with dumbbells
00:28

In this part of our high intensity interval training (HIIT) exercise routine class, Joe gives tips for how to make additional advanced variations of various drills even more difficult by using dumbbells to add weight resistance to the movements you will be doing.

Creating more advanced variations with dumbbell exercises
00:51

What you can do with dumbbells to give yourself a full body workout that builds strength and cardio.

Full body workout with the dumbbells
00:30
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Pull-up variations
3 Lectures 06:25
Pull-up section introduction
00:26

Beginner pull-ups with support
01:59

Advanced variations of pull-ups, chin-ups that also target abs
04:00
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Miscellaneous
1 Lecture 00:59
Ab roller
00:59
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Step-up exercises to train the lower body
4 Lectures 02:51
Step-up section introduction
00:52

Side step-ups
00:23

More difficult step-ups
00:37

Advanced variation
00:59
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Natural ways to improve performance
2 Lectures 06:55
Natural ways to improve performance
02:24

NEW! What to eat before workouts to improve performance and have more energy
04:31
1 More Section
About the Instructor
Alex Genadinik
4.4 Average rating
2,651 Reviews
80,580 Students
105 Courses
Love helping you succeed: 75,000 students & 100 courses

3-time best selling Amazon author, creator of top entrepreneur mobile apps, and host of a popular business and marketing channel on YouTube.

I am the creator of the Problemio business apps which are some of the top mobile apps for planning and starting a business with 1,000,000+ downloads across iOS, Android and Kindle.

I am also an author of three business books (marketing to reach 1,000,000 people, on starting a business, and on the mobile app business).

I am also a business coach. On my apps and in my private coaching practice I have helped over 1,000 entrepreneurs. That means I can probably help you quite a bit as well.

My areas of expertise are mobile apps, software engineering, marketing (SEO and social), and entrepreneurship.

I created over 100 courses on Udemy with 75,000+ students by whom I am humbled and who I try to help any way I can!

Joey Zanca
4.1 Average rating
180 Reviews
13,373 Students
10 Courses
20+ years of boxing, kickboxing, MMA, and martial arts

Doing boxing and kickboxing since I was 4 years old. I currently work as a personal trainer and an MMA fighting trainer. I have trained a number of winning MMA fighters.

My experience:

10 years boxing

10 years kickboxing

10+ years martial arts

10+ years grappling

7+ years personal fitness trainer

5+ years MMA fighting trainer

Current Fitness coordinator for Title Boxing Club

Program Director for Mutant MMA