Get Ripped in 8 Weeks! HIET Fat Loss Workout & Nutrition Program

Team AML
Written By: Team AML
May 9th, 2016
Updated: June 13th, 2020
205.9K Reads
Get Ripped in 8 Weeks! HIET Fat Loss Workout & Nutrition Program
Step your game up and get shredded for summer with this 8 week workout! Combine HIET and HIIT to accelerate your results and get shredded for the beach!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Exercise Ball, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Summer is nearly here, so you only have a few months to get into peak beach shape.

Fortunately, breakthroughs in sports science make it possible to make gains in eight weeks that used to take six months to a year.

High-intensity, explosive training (HIET) is the key to rapid gains in aerobic capacity, muscle mass, strength, power, and fat loss that will take your fitness to the next level.

Most guys spin their wheels when trying to build muscle and cut fat. They go through the motions but don’t reap the rewards of superior fitness.

HIET turns on biochemical pathways that trigger muscle hypertrophy and mobilize fat-burning hormones that give you that lean, athletic look.

This type of training is not for the faint of heart.

Combine high-intensity training with protein and amino acid loading and you will make faster progress than you thought possible.

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What is HIET?

Science is changing the way we train. HIET fits the bill for a training method that builds muscle strength and size rapidly, promotes fat loss, develops fitness quickly, activates anabolic hormones, and creates long-term changes in muscles that promote lifelong fitness.

HIET turns on a metabolic pathway called mTOR (mammalian target of rapamycin) that regulates muscle growth and repair. It also maximizes the time the muscle tissue is under tension, which is vital for muscle hypertrophy. HIET builds muscle satellite cells, which are genetic structures that increase the ability of the muscles to make new proteins.

HIET triggers the release of growth hormone, IGF-1, testosterone, and epinephrine that streamlines the body by promoting muscle growth and reducing fat. What is high-intensity, explosive training? HIET involves three sets of 10 repetitions per exercise using moderate loads (75 to 85 percent of one-rep maximum) and performing reps explosively.

The program is supplemented with high-intensity interval training (HIIT) that involves maximal intensity intervals performed on an elliptical trainer, stationary bike, treadmill, or track. HIET and HIIT programs are exhausting and difficult. Unlike other programs, you will see amazing changes in only eight weeks.

Related: The Best HIIT Routines for Cardio Equipment

This is not hype or fitness media nonsense— the program works. It is for dedicated men who want to get into training shape in a hurry.

The Science Behind High-intensity Explosive Training

Increasing strength is simple. Make the muscles work against increased resistance. Muscle strength is highly related to muscle size. The best way to increase muscle size is through high-tension explosive weight-training exercises. The HIET program uses a well-rounded assortment of standard bodybuilding exercises that you perform explosively using good form.

HIET Traditional Squat

HIET increase muscle mass and strength at an incredibly fast rate. Canadian researchers, led by Tim Shepstone, found that high-speed training increased muscle cross-sectional area and the size of fast-twitch motor units (muscle fibers and their nerve) better than slow-speed training.

High-speed contractions caused greater disruption at the cell level, which promoted muscle protein synthesis and caused larger increases in muscle mass and strength. We are beginning to understand why high-intensity explosive training works so well.

HIET creates high levels of metabolic stress that include the release of inflammatory chemicals such as prostaglandins and free radicals (i.e., reactive oxygen species) that combine with other chemicals and cell structures to trigger cell damage.

Related: CrossFit vs Weight Training - Which Gives Better Results?

Cell damage from these chemicals stimulates protein synthesis, which results in gains in muscle mass and strength. Performing standard bodybuilding exercises explosively creates high levels of metabolic stress for prolonged periods (15 seconds to several minutes) that triggers cell inflammation and promotes increases in muscle mass and strength.

HIET programs promote weight loss. Many recent studies have shown the power of high-intensity interval training for increasing metabolic rate and reducing body fat. HIET workouts are consistent with the kinds of exercises that produced rapid weight loss while maintaining muscle mass.

The combination of explosive weight training and high-intensity interval training triggers rapid fat loss. Combining HIET with HIIT will provide astounding results in only eight weeks.

High-intensity Interval Training

High-intensity interval training sounds too good to be true. In studies of moderately trained people, practicing HIIT for only 20 minutes in two weeks triggered changes in aerobic capacity and endurance that took months from traditional endurance workouts practiced 30 to 60 minutes per day. Few exercise techniques are more effective for improving fitness rapidly than HIIT.

The four components of interval training are distance, repetition, intensity, and rest, defined as follows:

  • Distance refers to either the distance or the time of the exercise interval.
  • Repetition is the number of times the exercise is repeated.
  • Intensity is the speed at which the exercise is performed.
  • Rest is the time spent recovering between exercises.

Canadian researchers found that six sessions of high-intensity interval training on a stationary bike enhanced endurance, maximal oxygen consumption, muscle glycogen and mitochondrial capacity (mitochondria are the powerhouses of the cells). The subjects made these amazing improvements by exercising only 20 minutes over a period of two weeks.

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Each workout consisted of four to seven repetitions of high-intensity exercise on a stationary bike. Each repetition consisted of 30 seconds at near-maximum effort. Follow-up studies showed that practicing HIIT three times per week for six weeks improved endurance and aerobic capacity just as well as training five times per week for 60 minutes.

These studies (and more than 60 others) showed the value of high-intensity training for building aerobic capacity and endurance. You can use interval training in your favorite aerobic exercise. In fact, the type of exercise you select is not important as long as you exercise at near-maximal intensity.

Combining HIET with HIIT

The program involves interval training two to three days per week and weight training three days per week. For best effect, do intervals and weights on separate days.

Interval training: Practice HIIT on an elliptical trainer or stationary bike two to three days per week for 10-20 minutes each workout. Sprint for 30 to 60 seconds at 100 percent of maximum effort on a stationary bike or elliptical trainer, followed by light recovery exercise for two minutes. Each workout, do six to 10 sets of these maximum sprints.

Related: Intense Superset Chest & Biceps Workout With Joe Donnelly

High-intensity Explosive Training: Choose eight exercises per workout from the following list. Do three sets of 10 repetitions, resting one minute between sets. Use a weight that allows you to complete the sets with some difficulty (75 to 85 percent of maximum effort). Use good form for each exercise but try to perform each rep explosively.

HIET Dumbbell Exercises

Each workout should contain two of the leg exercises, at least one ab exercise, two back exercises, three chest and shoulder exercises, and three arm exercises. Try to include most or all of these exercises into your workout each week.

Leg press
Knee extensions
Leg curls

Swedish ball oblique curls
Cable trunk crunches
Bench leg raises

Barbell Row
Dumbbell Row
Cable Row
Pull Up
Chin Up
Lat Pulldown

Chest and Shoulders:
Machine bench press
Bench press
Barbell military press
Dumbbell incline press
Incline push-ups
Cable flyes
Cable upright row
Dumbbell raises

Preacher curls
Concentration curls
Reverse curls, EZ bar
Cable triceps extension with reverse grip
Seated dumbbell French press
Cross-body dumbbell curl
One-arm cable triceps extension

Example Workout
Exercise Sets Reps Rest
1. Squats 3 10  1 min
2. Bench Leg Raises 3 10 1 min
3. Barbell Row 3 10 1 min
4. Chin Up 3 10 1 min
5. Leg Curls 3 10 1 min
6. Bench Press 3 10 1 min
7. Barbell Military Press 3 10 1 min
8. Dips 3 10 1 min
9. Preacher Curls 3 10 1 min
10. Concentration Curls 3 10 1 min
11. One-arm Cable Tricep Ext 3 10 1 min

Simple Nutritional Strategy for Muscle Hypertrophy and Maximum Fat Loss

This is an exhausting workout, so you need energy. You can build muscle and control appetite and body fat at the same time by consuming a post-workout drink containing five grams of the amino acid leucine, five grams of creatine monohydrate, and 2.5 grams of betaine mixed with water.

The nutrients in this simple drink combined with the training program will help you build muscle and cut fat.

Train Intensely and Firm Up Quickly

It is no problem to gain muscle and lose fat fast if you follow a few basic principles and stick with the program. More importantly, you can maintain your new weight. If you start today, eight weeks from now there will be a new you. You will be thinner, vibrant, healthier, and look terrific.

The ball is in your court— promise to make fitness and diet priorities in your life and you will achieve the kind of body you want.

  1. Bottaro, M, et al. Effect of high versus low-velocity resistance training on muscular Fitness and functional performance in older men. Eur J Appl Physiol. 99:257–264, 2007
  2. Colliander, EB and PA Tesch. Responses to eccentric and concentric resistance training in females and males. Acta Physiol Scand. 141:149-156, 1991.
  3. Cronin, JB, et al. Force-velocity analysis of strength-training techniques and load: Implications for training strategy and research. J Strength Cond Res. 17:148-155, 2003.
  4. De Vos, NJ, et al. Optimal load for increasing muscle power during explosive resistance training in older adults. J Gerontol A Biol Sci Med Sci. 60:638-647, 2005.
  5. Fahey, TD, P Insel, and W Roth. Fit and Well. New York: McGraw Hill, 2015 (11th edition).
  6. Gaesser, GA and SA Siddhartha. High-intensity interval training for health and fitness: can less be more? J Appl Physiol 111: 1540–1541, 2011.
  7. Paavolainen, L, et al. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 86:1527-1533, 1999.
  8. Sale, DG, et al. Neuromuscular function in weight-trainers. Exp Neurol. 82:521-531, 1983.
  9. Seger, JY and A. Thorstensson. Effects of eccentric versus concentric training on thigh muscle strength and EMG. Int J Sports Med. 26:45-52, 2005.
  10. Shepstone, TN, et al. Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. J Appl Physiol 98: 1768–1776, 2005.
  11. Zehr, EP and DG. Sale. Ballistic movement: Muscle activation and neuromuscular adaptation. Can J Appl Physiol. 19:363-378, 1994.
Posted on: Tue, 06/13/2017 - 08:04

It's programming like this that makes professionals scratch their head. This is awful. There is literally no posterior chain work in this program at all. WTF?

Posted on: Tue, 09/27/2016 - 22:33

For the post-workout mix of creatine, leucine, and you mean betaine or beta-alanine? I have seen beta alanine listed on more muscle building articles than betaine. But want to be sure. Would it hurt to substitute beta alanine either way?

Posted on: Fri, 06/17/2016 - 16:10

What bs lol

Posted on: Tue, 05/17/2016 - 15:38

No back exercises?

Posted on: Tue, 05/17/2016 - 14:49

Plan is great, however with most of these online plans, they are missing the most important part...a good nutrition plan! With out it, some people with fall flat with this...

Posted on: Tue, 05/17/2016 - 07:46

This looks like a cool plan...I have been doing the 4 Day Power/Muscle/Burn plan for the past 5 months, and have been constantly adding weight to my sets. If I do this for 8 weeks, will I lose the ability to lift as much weight if I go back to it after?

Posted on: Mon, 05/16/2016 - 13:36

So I'm confused, do HILT one day and HIET alternate for 6 days a week? Or do both everyday?

Posted on: Sun, 05/15/2016 - 23:30

Same comment: no back exercises. And also, why does the "model" always have that same wide mouth scream look? It looks so stupid. No one is at the gym screaming like that.

Posted on: Mon, 05/16/2016 - 09:34

He's screaming because his back is too weak due to having no exercises for it haha

Daniel Richardson
Posted on: Tue, 05/10/2016 - 15:56

Why is there no back exercises ??? Weird ?

Posted on: Sun, 05/15/2016 - 12:23

Because we do not need back

Posted on: Sun, 05/15/2016 - 13:56


ferg k
Posted on: Sun, 05/15/2016 - 16:43

no hip dominant either unless you count leg curls which i dont.
nice concept but exercise selection leaves a lot to ve desired

Posted on: Mon, 05/16/2016 - 03:37

I didn't notice that until you mentioned it. Either it's an editing error or they're bonkers. Why wouldn't you incorporate pullups and rows at a minimum? Back is imperative and you can't neglect it. I am interested in trying this, but if I do, I'll add back into it.

Posted on: Mon, 05/16/2016 - 09:01

My thoughts exactly... I tried writing out a decent split with this protocol and added dreads to the list for legs, and should include pull ups and rev, flys. Interesting appoach for sure, wonder how effective it would be for trained individuals.