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I could sit here and bore you with a textbook definition of high-intensity interval training and equally boring citations of data. However, if you are anything like me you would find another training article to peruse before I finish the sentence. In short, high-intensity interval training or HIIT is a series of short bursts of maximum intensity followed by a short period of recovery. I have seen countless fitness professionals post supposed HIIT workouts when in reality it is not HIIT – it is more MIIT (moderate-intensity interval training). Yes, I made that word up. The key words here are MAXIMUM INTENSITY, a concept that seems to be foreign to even the most respected fitness professionals out there today. HIIT training IS pulling or pushing a sled at maximum intensity for eight to 10 seconds followed by a 25- to 30-second rest period. HIIT training is NOT running on a treadmill for 45 seconds then resting for 90 seconds.

Allow me to give you an example so you can better understand the theme of maximum intensity. Usain Bolt is unequivocally the greatest sprinter of all time, holding both the world records in the 100-meter and 200-meter dash. Usain Bolt has openly talked about the strategy used in sprinting, and anyone who thinks it is just an all-out sprint, especially in the 200 meters, is dead wrong. He says that even at his best conditioning, he could hit a maximum speed after about four seconds and maintain for at MOST another six to eight seconds before he began to tire. Now if Usain Bolt can tire out at 12 seconds at maximum intensity, why do we surmise our supposed maximum intensity can last for 20-plus seconds?

The answer is a lack of fundamental understanding of what maximum intensity is and how much energy you must exert. I can grab any guy in the gym and we can go sprint on a treadmill at 15 mph. Now that 15 mph may be at the top end of his speed, and he may need to exert 95 percent of his maximum intensity to achieve the desired speed in our sprint. This is great, and exactly the concept you want to embrace. Now, let’s say my top speed is around 20 mph. Well, I would be drastically underestimating my maximum intensity running at 15 mph.

The point of all of this is don’t go by someone else’s book of what maximum intensity should be, and don’t define it by some arbitrary speed limit set on a treadmill. It does not matter if you are 20 years old or 50 years old. We all have our own level of maximum intensity. You simply push your body to that limit for the short period of time as discussed above, then recover in a period of two to three times of the max interval just performed.

Why HIIT Became Popular

Now that we understand what it is, and how to perform it correctly, let’s try to understand why it is such a hot topic. In my opinion, HIIT became such a buzzword for the three following reasons:

1. HIIT workouts/cardio have been shown to burn more calories and create more fat loss than regular LISS cardio (low-intensity, steady state). It is no secret that the majority of top competitive athletes in the world are now doing 10 to 12 minutes of HIIT cardio each day when they want to get their body fat levels very low, versus the hour they might have done in the past.

2. HIIT training has been shown to increase metabolic rate, which is the foundation for losing body fat. More and more data is showing that low-calorie diets combined with excess LISS cardio actually decreases metabolic capacity – the technical term is metabolic adaptation aka metabolic damage.

3. The body begins to adapt to traditional cardio in about seven to 10 days and the fat-burning component starts to become compromised. There is not one shred of empirical evidence that shows the body adapts to HIIT training and this is why HIIT is a better tool for fat loss and maintaining lean muscle mass.

Our world today is as hectic as ever, with the immediate transference of information. We are constantly on the go, tied to our cell phones, iPads, etc. Gone are the days of having two hours free in the gym to train. Knowing this, it is just not realistic to try to carve our two hours in each day to fit in an hour of weight training and an hour of cardio. It is much more feasible to remove that hour of traditional cardio and replace it with 12 to 15 minutes of HIIT training, especially when the benefits of HIIT will long surpass the traditional methods and move us closer to our goals.

Controlled Maximum Intensity

As a former NFL player, you could call me biased in my opinion, but it is pretty difficult to argue that NFL football players are not the finest athletes on the planet. There is no group of competitors anywhere who can match their size, strength, speed, explosion and agility. We’re talking about men like Vernon Davis of the 49ers, who can bench press 500-plus pounds, squat 600-plus and run a 4.38 40-yard dash at 255 pounds and 6 percent body fat. Then there’s Adrian Peterson, who benches 450-plus, squats 550-plus and runs a 4.2 40-yard dash at 235 pounds with God only knows how little body fat. I could go on and on naming the freaks of the NFL. The point is that the one and only type of cardiovascular work NFL players do is HIIT training.

When the goal is to maximize fat loss, while maintaining or gaining lean muscle and working to increase peak performance, HIIT is the wave of the future. It is a science of CONTROLLED MAXIMUM INTENSITY. From my personal standpoint, I am able to maintain a lean body mass of 240 pounds at 5 to 6 percent body fat year-round on the single fact that the only cardio I do is HIIT work. I do not count or cut calories; I eat sensibly and train all-out, end of story. I am an athlete, not a men’s Figure competitor. I am not interested in a fluctuating bodyweight and body fat. I am far too busy to go to the gym twice a day and waste an hour walking on a treadmill.

HIIT is not for everyone, and it might not be for you. However, if you are still reading, then you might have enough iron will and determination to take your training to a new level – to recreate the once meager limits you had set upon yourself and truly step out of your comfort zone and start living, rather than dying a slow death. You only get one shot at this life; make it count! No excuses, no regrets!

The Workouts

Here are my top 10 indoor/outdoor HIIT workouts (intermediate and advanced) from


Group 1:

25 jumping jacks
25 standing squats
25 high knees standing in place
(4 sets, no rest)

Group 2:
45 seconds fast jump rope
Drop to floor and do 25 crunches
Roll over and do 20 push-ups

(5 sets)

Group 3:

20 burpees
40-feet walking lunges
On all fours, do 25 mountain climbers

(4 sets)


2 minute warm-up at level 5

1 minute level 10
30 seconds level 7
1 minute level 11
30 seconds level 8
1 minute level 13
30 seconds level 9
1 minute level 14
30 seconds level 10
30 seconds level 15
1 minute level 10
30 seconds level 14
1 minute level 9
30 seconds level 13
1 minute level 8
30 seconds level 12
1 minute level 7
30 seconds level 11
3 minute cool-down level 5


Rowing Machine
3 minute 50 percent row for warm-up
1 minute maximum intensity, 1 minute moderate
2 minute max, 2 minute moderate
1 minute max, 90 seconds moderate
90 seconds max, 1 minute moderate


1. With jump rope, do double spins (2 spins per jump) for 12 to 15 seconds, then single spin per jump for 45 seconds for 10 reps.

2. Plate or sled pushes. Lay a 45-pound plate flat on ground. Place hands on plate, have a sprinter stance with butt in the air, and drive the plate 2.5 feet, spin around and come back (45-second rest, 8 reps).

Do this in completion 3 times through.


Treadmill turned off, use handlebars to brace yourself with head down and back flat. Sprint as hard as you can using leg drive to manually move the treadmill belt for 15 to 20 seconds. Rest 30 seconds. This is one rep. (20 reps)



1. 25 sets of bleacher walks/runs (active warm-up)

2. 12 x 100 yard sprints (45 seconds rest between sprints)

3. 10 x 75 yard sprints (30 seconds rest between sprints)

4. 10 x 50 yard sprints (15 seconds between sprints)

5. Lunge 15 yards, then jog to midfield. Lunge 15 more, jog to other end line. This is one rep. Repeat for a total of 6 reps.

6. 50 sets of bleacher walk/runs (cool-down)



1. 30 sets of bleacher walks/runs. Skipping a step, try to jog last half when you break a sweat (active warm-up).

2. Start by lying on back, legs straight in the air, and touch toes for 20 reps, contracting abdominals each time. Then sprint across the width of the field and back. This is all one rep. 10 reps total.

3. Still running the width of the field, add your choice of 20 mountain climbers on all fours, or 30 standing squats. Then run across and back. 10 reps total.

4. On the goal line, run the length of the football field and back. Total of 200 yards. One-minute rest and a total of 6 reps.

5. Cool down with 50 sets of bleacher runs/walks.


1. 10 x 40-yard sprints. (Sprint 80%, jog back at 40%) The jog back is your rest.

2. Hill sprints (40-50 yards in length, steepest incline you can find, sprint at max effort, walk down), 20 reps. As you get more fatigued, your speed will decrease. Remember, it’s not about speed; it’s about MAX effort on each rep.

3. 20 x 25-yard sprints. Rapid fire. These are shorter sprints, so 15 seconds rest max between reps.

4. 4 x 200-yard gassers. Sprint 100 yards, touch the line, then return. Two minutes rest between gassers.


1. 30 sets of bleachers (stairs) for warm-up (run up, run down).

2. 15 push-ups, sprint 40 yards (10 sets, no rest).

3. 30 mountain climbers, sprint 20 yards, touch the line, sprint back (8 reps, no rest).

4. 50 standing squats, lunge 25 yards, jog 50 yards (8 sets). The jog is your rest.

5. 20 leg lifts with hip thrust, sprint 50 yards, slow jog back (8 reps, the slow jog is the rest).

6. 90-second plank, sprint 100 yards (the plank is your rest, 6 reps).



1st Quarter

• On the steepest hill you can find, about 30-40 yards in length, do max sprint (6-9 seconds) slow jog down (20 seconds, this is your rest period). Do a total of 10 continuous reps and 4 sets. No rest other than slow jog down. 10 reps equals 1 set.

• 45-second break after each set of 10 reps. So 4×10=40 sets of hills!

2nd Quarter

• 16 x 100-yard sprints, 30 seconds rest between each rep (no jog back, stand tall and breathe deep).

3rd Quarter

• 50-yard shuttle runs (sprint 25 yards, sprint back). This is one rep. 10 seconds rest, 10 reps.

• 30-yard shuttle runs, (sprint 15 yards, sprint back). This is one rep. 10 seconds between reps, 10 reps.

4th Quarter

• Sprint to top of hill, sprint down, sprint back to top, sprint down. This is one rep.

• 25 seconds rest between reps, 10 reps.

For more with Joe Donnelly, visit

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Mens Health

Failures in Business: The Unseen Stepping Stones to Success

Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.

TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.


Get Comfortable Being Uncomfortable

The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.

It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.

TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.

Never Rest On Your Laurels

Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).

In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.

This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.

TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.

Embracing The Journey

To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.

The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.

So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.

Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.


Instagram @aaronsingerman

Instagram @redcon1

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Negativity Is a Losing Mindset

By Marc Lobliner


‘A good coach can change a game. A great coach can change a life.’

I coach my son’s U11 football team. I am just the line coach, but the dudes who coach with me are also in the same mindset as I am.

Positivity wins.

Let’s start off with last weekend’s game.

It’s 0-0, the opening kickoff is a short one and we fall on it.

You can hear our coaches getting our kids fired up and getting the offense ready for play. POSITIVE statements. A lot of “Let’s Go!” and energy.

On the other sideline, you hear the coaches angrily yelling at their players for the execution of the kick.

First play from scrimmage, our line makes every block and opens the outside for our running back to score.

You hear their coaches furiously yelling as we celebrate.

We celebrated and our fullback punched in the extra point.

After the kickoff, our defense held them to four and out. We got the ball again, touchdown. Extra point good.

14-0 in two offensive plays.s

Their coaches were still mad. Angry. Yelling.

We smiled, encouraged our kids, and ended up with a 42-0 mercy-rule win.

Our players are awesome, but not the biggest, not the fastest, not the strongest.

It’s all about culture and what you’re playing for.

We demand a lot of our athletes. Learn your plays, DO YOUR JOB, and we will win.

Every Tuesday after we win, I buy my linemen doughnuts and give them to everyone, telling them that a random lineman (changes weekly) said everyone deserves doughnuts. We don’t punish every mistake with extra running and up-downs. We focus on what we do RIGHT, and not what we do wrong.

The other game one of my linemen got called for a hold. He came off the field expecting to be scolded. I put my arm around him and said, “What happened?” He explained it and then I said, “You’re better than that guy, you don’t need to hold. Show the world how dominant you are!” He didn’t get one call the rest of the game and crushed it.

This is also my management style at work. Managers are usually garbage. You can do 1,000 things right and you mess up once and your manager attacks you.

556494762 fullsizerender 4


Employees typically respond better to positivity, and numerous studies have found that positive reinforcement and a positive work environment can significantly improve employee motivation, performance, and well-being. Here are some reasons why, supported by various studies:

Increased Productivity: According to a study conducted by the University of Warwick, happiness led to a 12% spike in productivity, while unhappy workers were 10% less productive. The research shows that human happiness has large and positive causal effects on productivity.

Better Decision-Making Abilities: Research from the University of Pennsylvania’s Positive Psychology Center found that individuals who were induced to feel positive emotions were better at problem-solving and making decisions than those in a neutral state.

Boosts Creativity: Positive emotions widen attention and allow people to think more broadly and openly. This is discussed in the “broaden-and-build theory” by Barbara Fredrickson, which suggests that positive emotions broaden an individual’s momentary thought-action repertoires.

Enhanced Team Collaboration: A study from MIT’s Human Dynamics Laboratory found that teams that communicate effectively, with members actively reaching out and connecting with all other team members, were more successful. Positive interactions contribute to this dynamic.

Reduced Employee Turnover: According to the Society for Human Resource Management (SHRM), a positive work environment and culture encourages employees to stay longer in their jobs, thus reducing turnover rates. This is KEY at where our staff has mostly been there for 5+ years!

Better Health & Well-being: A study published in the Journal of Applied Psychology found that positive work environments and low job stress are linked to better health outcomes for employees, which in turn can lead to reduced absenteeism and increased productivity.

Increased Engagement: According to Gallup, workers who are engaged and have high well-being are more likely to be attached to their organizations and are more productive.

Enhanced Learning & Flexibility: Research in the field of positive psychology has shown that positive emotions can facilitate adaptive thinking and flexibility in cognitive processing. This helps employees adapt to new situations and learn more effectively.

Higher Levels of Satisfaction: A study by BrightHR found that happiness is a key indicator of job satisfaction. Happy employees are more likely to report high levels of satisfaction with their jobs than those who report low levels of happiness.

Creates a Positive Feedback Loop: A study published in The Journal of Positive Psychology found that experiencing positive emotions leads to higher levels of resilience, which in turn leads to increased positive emotions. This positive feedback loop has a myriad of beneficial effects in the workplace.

How about parenting?

Same thing. PRAISE YOUR CHILD! Make sure they know you love them. While bad behavior should be addressed, be sure to also reward good behavior. Kid had a good day at school? Get him ice cream! Tell him you love him. Say you’re proud of him.

As my mother said, “You catch more flies with honey than with crap.”

And one can’t deny the lifelong impact of a good coach. As the sign in the office says, “A good coach can change a game. A great coach can change a life.”

Be positive and be a winner!

556494785 img 1682 2

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Instagram @marclobliner

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Panatta Super Rowing Page 1

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