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Human Kinetics

High-Intensity 300

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High-Intensity 300 is the ultimate workout guide. Featuring 300 of the most effective and challenging workouts, it’s packed with programs that push you to your limit and maximize results. If you’re tired of the same old workouts and less-than-spectacular results, you’ll be excited to know you’ve found the remedy to your situation. 

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Book Description

If you’re tired of the same old workouts and less-than-spectacular results, you’ll be excited to know you’ve found the remedy to your situation. In fact, you’ve found 300 of them!

High-Intensity 300 is the ultimate workout guide. Featuring 300 of the most effective and challenging workouts, it’s packed with programs that push you to your limit and maximize results.

Each workout includes detailed instruction, photos, and training tips as well as variations for types of equipment and difficulty level. Best of all, each workout is designed to be completed in 30 minutes. Challenge yourself with a different workout each day, or take a more focused approach and target goals, such as increasing muscle mass, shedding fat, or maximizing performance. The choice is yours.

And just when you think you’ve done it all, High-Intensity 300 finishes with 40 of the toughest workouts. Pulling together the most intense movements, exercises, and sequences throughout the book, this series of 30-minute challenges is for serious warriors and extreme athletes only.

Whether you are looking to ramp up the intensity of your workout, add variety and excitement to a ho-hum routine, or push yourself to the extremes of strength, fitness, or performance, High-Intensity 300 has it all—and much, much more.

Table of Contents

Chapter 1 Ramping Up

Chapter 2 Ultimate Fat Loss

Chapter 3 Getting Stronger

Chapter 4 Targeted Muscle Builders

Chapter 5 Last (Wo)Man Standing

Chapter 6 The Core of the Matter

Chapter 7 Let’s Push! Let’s Pull!

Chapter 8 40 Toughest Workouts


Dan Trink is the director of training operations at Peak Performance in New York City, where he trains a full roster of clients and athletes. He also sits on the advisory board for Men’s Fitness magazine in the category of sport performance.

Trink is a certified strength and conditioning specialist (CSCS), the highest level of certification bestowed by the National Strength and Conditioning Association (NSCA), and is a USA Weightlifting (USAW) sport performance coach. He also earned a level 3 certification from the Poliquin International Certification Program, an honor reserved for trainers who have coached athletes at the national championship level and have placed in the top 10 percent at their events.

A member of the International Society of Sports Nutrition, Trink was among the first group to receive the Precision Nutrition Sports and Exercise Nutrition Certification and is a modulation practitioner for BioSignature, a nutrition and lifestyle approach that optimizes hormonal balance in clients and athletes.

Trink has published articles and has been cited as a source for leading health and fitness websites and magazines, including Men’s Fitness, Greatist, T-Nation, Livestrong, Bliss Tree, and Refinery 29. His name has appeared in the Huffington Post and other general media outlets.

Trink also coaches for the Personal Trainer Development Center (PTDC), an international organization whose mission is to improve the quality of the personal training industry. As a network expert, he provides approval and verification for articles submitted to the Greatist health and fitness website.

Trink was responsible for the strength and conditioning program of middleweight boxer Matthew Macklin in preparation for his WBO title fight held in March 2012 at Madison Square Garden. He has also worked with 2012 NBA All-Star Roy Hibbert and countless international-level jiu-jitsu practitioners and mixed martial arts fighters.

A featured presenter on nutrition and strength training at the corporate and international levels, Trink has specialty certifications in TRX suspension training system, FMS (functional movement screen), DVRT functional integrated movement, and Dynamax medicine ball training.


As I mentioned in the introduction, this book is not meant to be a review of research studies on the benefits of high-intensity training (HIT). I want you to jump in, start training, and get the results you are looking for. However, it's always good to understand the thinking and mechanisms behind any training plan you engage in. First, getting insight into the thought process behind the workout plan is a great way to gauge whether this is the right training program for your goals.

Second, when you are in the middle of a tough set, your lungs burning, sweat pouring off your forehead, and having that occasional what have I gotten myself into moment of self-doubt, you will, in the back of your mind, have an understanding of why you are doing what you are doing and why it is so effective. This should serve as motivation to keep on going. Now let's get into the three big concepts that make up the rationale behind high-intensity workouts.

Most people think of intensity in the gym setting as the amount of effort you are putting into a workout. A slow walk on the treadmill while reading the morning paper is a low-intensity workout, while an all-out, sweat-pouring-off-your-forehead, heart-about-to-jump-out-of-your-chest circuit is high intensity. This is intensity of effort, the type of intensity you should be focusing on when completing chapters such as 40 Toughest Workouts, Last (Wo)Man Standing, and Ultimate Fat Loss. But intensity of effort is only one of the definitions of intensity that will be used in this book.

When it comes to official training lingo, intensity represents a specific percentage of your 1-repetition maximum (the maximum amount of weight you can lift for exactly 1 rep, or 1RM), or how much weight is on the bar relative to how much weight you can actually use if you were going all out. This becomes critical when trying to build strength during the workouts in the chapter Getting Stronger. Finally, there is muscular intensity, or how much localized muscle fatigue you are incurring during your workout. A workout that blasts your biceps with several back-to-back exercises as you might find in Targeted Muscle Builders would fall into this category.

So, let's review. Intensity of effort is how hard you perceive yourself to be working, intensity of load is how much weight you are lifting relative to the maximum you are capable of lifting (e.g., 85 percent of your 1RM), and muscular intensity involves repeatedly working a specific muscle to a level of exhaustion. It is important to get a grasp of what type of intensity you are trying to focus on during any given workout.

Along with the performance and aesthetic benefits that people gain from high-intensity training come the scientifically researched mechanisms that cause these desired adaptations. And although the science can get complicated and expansive, it is worth understanding some key concepts and mechanisms behind why HIT is so effective. Following are three key principles as to why HIT is an efficient and results-driven approach to training.

The biggest concept to wrap your head around when it comes to the benefits of high-intensity training is something called excessive postexercise oxygen consumption (EPOC). After either resistance training or cardiorespiratory training (or a combination of both), the body continues to need oxygen at a higher rate than before exercise began. This occurs so the body can get back to homeostasis, or its typical resting metabolic rate. Repaying the oxygen debt caused by training requires additional energy expenditure. What this means, in a nutshell, is that you will continue to utilize energy (in the form of burning calories) well after your exercise session is over. High-intensity workouts drive up the effect of EPOC even more because you create a larger oxygen deficiency during the intensified effort of this type of training.

The bottom line? The greater the intensity of the workout, the greater the EPOC and, therefore, the greater the energy expenditure (calories burned) both during and after the workout. This afterburn can last for 36 hours postworkout, so don't underestimate just how powerful it is. Now, not every workout here tries to cash in on the EPOC effect. Many workouts focus more on building strength or gaining muscle mass - which leads perfectly into our next concept.