By Aralık 12, 2016 No Comments

My very old and good friend, Yavuz Balibaş, pictured below, a very handsome man as you can see, asked that I write “more fun” things like exercise, meditation, etc., this week. I guess he got tired of me telling you all WHAT NOT TO EAT.


Also, a few weeks back a follower of the blog, Tuğçe, had also asked for a HIIT routine.

So here goes.

If you lead a hectic life and find it difficult to spare long hours in the gym, this workout is for you. Just 30 minutes, 2 times a week.

As it is a High Intensity Interval Training (HIIT) program, you can continue burning more calories for 24 hours and boost the body’s production of Human Growth Hormone (HGH).

Here is A VERY IMPORTANT RULE: Do not consume (eat or drink) any carbohydrates for 2 hours after you finish the program. If you do and insulin enters the bloodstream these BENEFITS WILL STOP IMMEDIATELY.

I will give you 7 dumbbell exercises below. For 30 seconds you’re going to do them as hard as you can, safely and in good form.

Really, try to push yourself – after all its only 30 seconds. Then you’re going to take a 30-second rest before jumping into your second set of the same lift.

You will perform this 30-on-30-off four times and move on to the next exercise. The selected exercises should require about the same weight, so use the same dumbbell for all 4 sets. Keep in mind, however, that you will probably require different weights for different exercises.

Select a weight that is heavy enough to really pushes you; you should be tired enough that doing the 5th set will be nearly impossible.


                           CLEAN AND PRESS


30 seconds on, 30 seconds off, 4 times


                           DEAD LIFT


30 seconds on, 30 seconds off, 4 times


                  RENEGADE ROW (Push-up Row)


30 seconds on, 30 seconds off, 4 times


                           OVERHEAD SQUAT


30 seconds on, 30 seconds off, 4 times





30 seconds on, 30 seconds off, 4 times


                  ARNOLD PRESS


30 seconds on, 30 seconds off, 4 times


                  GOBLET SQUATS


30 seconds on, 30 seconds off, 4 times


That’s it my friends; go to it.


Don’t forget, no carbs for 2 hours. I recommend just water and black coffee (NO SUGAR) for 2 hours.

I don’t advise doing this program more than twice a week; that is if you’re putting all you’ve got into it.


See you all next week.


Leave a Reply