Brad Gouthro’s HIIT Training | Build Mass, Burn Fat, Improve Performance

Brad Gouthro’s HIIT Training | Build Mass, Burn Fat, Improve Performance


Warm Up


“Complete this warm up before every workout. Don’t be one of those dummies that think they’re too cool for warm ups. Complete 30 sec of each exercise with no rest. Complete 2 circuits for a total of a 4 minute warm up. Proceed immediately to the workout.” says Brad.


HIIT Cardio Overview


“HIIT require strong bursts of intensity where your heart rate approaches 75-85% of its maximum heart rate (MHR) for a brief period of time (interval). After the high intensity interval is completed, you will then reduce the intensity to allow your heart rate to drop back to 50-60% of the MHR.” says Brad.


1. To calculate your max heart rate use the following formula:

MHR = 220 – Age

For example, if you were 30 years old your MHR would be calculated as follows:

Max Heart Rate = 220 – 30 = 190 Beats Per Minute (BPM)

2. To calculate the high intensity interval portion (80% of your MHR) use the following formula:

MHR x 80%

High intensity interval portion = 190 x .80 = 152 Beats Per Minute

To calculate the low intensity interval portion (60% of your MHR) use the following formula:

MHR x 60 

Low intensity interval portion = 190 x .60 = 114 Beats Per Minute

“Therefore for the high intensity interval portion of the cardio training you need to increase the intensity. This can be done by increasing the speed, incline, etc. until you’re maintaining a heart rate around 152 BPM for the allotted interval period. You should be winded and have a hard time carrying a conversation during this interval.” says Brad.

“Once the interval is completed you would decrease the speed, incline, etc. to allow your heart rate to drop to 114 BPM. Once the interval is completed you go back to the high intensity interval and repeat for a specified amount of intervals.” says Brad.


Workout Overview


“These workouts consist of complexes. There are no breaks between exercises during a complex. You don’t even get to drop the barbell or dumbbell between exercises. Therefore, select a weight for your most difficult exercise that you can lift for the prescribed rep count. You will use this weight for the entire complex as the weight won’t leave your hands.”


Circuit A



“This is to be completed in a circuit. Complete A1, A2, A3, and A4 sequentially, with no rest between exercises. Rest 120 seconds after the circuit and repeat 2 more times. Then complete circuit B the same way as the table shows below!” says Brad



Ignite it Up!! *Push Ups*


“After the final set of each circuit smash out 60 seconds of push ups as many as you can, don;t stop push yourself and get them done!” says Brad.

Circuit B




Tabata Finisher



“Complete section D1 for 20 seconds each, have a quick rest for 10 seconds then move onto the next line! Complete the following exercise, D2, D3, D4 in same way, again rest for 10 seconds and then repeat the rest.” says Brad.



Post Workout Nutrition


“As soon as I finish every workout, I consume BCAA 4:1:1 powder in tropical for a higher Leucine content. It’s also important to consume a protein source, such as Impact Whey Isolate, and at least 5g of Creatine Monohydrate, get them all in your shake and get them down ASAP after training, every single session.”


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