Marine Quarterdeck High Intensity Interval Training (HIIT) Routine

[500JonesDavy]

the 3-5 mins of rope jumping at the end would finish me off. lol. but nice video brother, you have inspired me to get back into shape. nice one.

[SuperW000t]

i do all of this workouts in my JRTOC(military program for high schools) on pt day( physical training). if you it rights its a great work out

[abhispy2003]

great work 

[momskid]

PATRIOTS STAND UP AND DEFEND WHAT OUR FOUNDING FATHER'S FOUGHT FOR. V

[ieatcerealeveryday1]

Great workout. Thanks a lot subscribed.

[bfoe68]

pain is weakness leaving the body once a marine always a marine

[fuhyea]

pussy exercise

[camac2482]

Yut!

[karlavgreene]

Definitely adding this to the rotation. Thanks!

[1775LostOne]

Stay strong Marines! Semper fi!

[Dwnsoufboi870]

on my quarterdeck right now!!! stay up Marine!!!!

[iAmNOONIEJR]

SEMPER FI!!!!!

[00TheBean1]

I tried to have an eye staring contest but i lost hahaha BLINK!!

[lokeradekadente81]

what do the last two static holds do for your body?

[vaabis]

This beat is sick!!

[christophercstewart]

I would have liked to have you as a drill instructor we would have had fun.

[jlq74]

Marine Corp bootcamp and specialized unit training is insanity and where it all started. Semper Fi Devil Dog!!!

[avatarcollides2day]

How many calories does this burn?

[nikelover33]

This is just like the workout program insanity

[hxcboy69]

i just graduated from parris island yesterday and we did this 2-3 times a day haha, we didnt get a 10 second rest period. it goes straight into the next exercise and so on and so on for like 15-30 minutes or untill daddy "senior DI" stops it

[jedanley]

I KNOW WE WARCRY WHEN WE GET I.T.ED!!!

[jedanley]

Idk what kind of boot camp you went to but we didnt go nearly that slow with any of the exercises, nor did we get a chance to rest in between... and those are some weak mountain climbers.

[RudeViewer]

...and one bullet negates everything you've trained for all your life

and nothing of value was lost

[HoustonKJ]

It doesn't matter how much you practice this kind of workout before boot camp. The drill instructors will just force you to do it for as long as it takes for you to collapse into a ball like lint on the floor, and cry like a little girl wanting mommy.

[adizzle336]

Appreciate the video. I will be joining the marine corps very soon and was looking for alot of different ways to workout besides running and the gym. I definetly will try this out to help me prepare for bootcamp. And where do they sell that timer at?

[hxcboy69]

@adizzle336 dont use a timer, go for as long as you can and then some. dont rest in between exercises, go as fast and hard as you possibly can. really break yourself off, in bootcamp you CANT stop. theres absolutely no resting or stopping.

[StarXs]

Good Training Dude. But I wouldnt do it 2 to 3 times a week. Try to change ur exercises more but in the same intensity. I do HIT every day for wup. and it rockz. Amazing strengh in less time. Sry for my english i m from austria. Go on strong man.

[TheyCallMeTheBryman]

This brings back memories lol well instead of the break in between it was something like arm circles or something. It really works though.

[EnergizerDC]

i love it mate, awesome. heading into my gym now to do it.....INSPIRE

[codehendrix]

this is a sick workout thanks....

[EustachyMotyka]

A great exercise session, thx, loved it and I'm pretty sure I'll be revisiting and doing it again:)

[Rattenfallendachs]

I attempted it yesterday. It got the job done. I through in some side bridges, etc. But thanks much. I am looking to live for boot camp in October. Oorah!

[0587dave]

serious question.... why would you say to do this 2-3 times a week? you need to change the damn name of it then because if your using the name Marine in this... you better be doing this multiple times a day up to 6x a week. maybe change it to air force if your doing it 2-3x a week.

[acedrawer19]

@0587dave

just because the marines do it everyday doesnt mean it's healthy..he's given a fucking tutorial of what you WOULD BE doing everday

[theultrahvybeat]

@0587dave motopouge is moto

[RadicalRight3]

@0587dave You've never done a hiit program if you're telling people to do it multiple times a day, simple as that.

[sergeanthooah]

@0587dave thats so cool. i didn't know that over training and the physiology involved at a chemical/&molecular level depended on your branch of service. See I'm AirForce, I have a bachelorsdegree that begs to differ with your "2-3x6weekly" mentality but FAR BE IT FROM ME to disagree with a Marine, ONLINE, and ON YOUTUBE.

To hell with my Pre-Med Education.

Hours spent in Labs dissecting and studying bodies.

Shouldve gone to Paris Island U.

What i'm trying to get at, is, go fuck yourself.

[MrDuckyboy23k]

sumthing wrong with ur s's on the audio but other than that good job

[ricamonte]

VERY GOOD ROUTINE

[Deeer1010]

man i wanted to thank you for the video it helped me out so much! it was a great video!!!! i am so much more in shape thanks man!!!!

[bigtomw87]

just a rip off of cbathlete with worse form

[conartiz1987]

ross enameits brother

[mikasd9]

really?

[tyrek12345]

I remember the quarterdeck at parris island. my S.D.I. used to say to us "Now go self- destruct". Bootcamp was definitely an experience. GOD BLESS AND SEMPER FI!!!!

[yankeeslayinsouther]

i have a question to the marines out there... i just did this routine (well a few hours ago) and it was hard but nowhere near as hard as a long jog or even alot of other hitt exercises i know they would JUST make you do this in bootcamp what do they do? do they make u reapeat this or what?

[MuscularLegGuy]

@yankeeslayinsouther At Parris Island back in 89 you also had mind games so besides the physical you also had a lot of mental stress. but... better to find out now if you will break then say in Iraq. Get a stop watch and perform 100 reps of each exercise on here in a continuous fashion and repeat in an all out fashion for just 30 minutes. That is an example of games that can be played at boot camp and thats only before morning chow. You still havent been to PT. Thats a 2 hour ordeal at least.

[VirkDS]

trust me they still have plenty of mind games

[MuscularLegGuy]

@yankeeslayinsouther I went to boot camp at 205 pounds and graduated 160 pounds in 13 weeks. Intitial strength test 3 pull ups ... After graduation I could do 52. My legs are better suited to do things like humps with all your gear ect but my Final PFT score was a 275 out of 300 which was 20 pullups 100pts 80 situps 100pts and 3 mile runtime of 22:10 75 pts. I did do better later. ESp. @ 1stBn6thMAR2ndMARDIVCLNC.

[dannbap]

very nice... goodstufff.

[TheDizzlevision]

I will put in some wrk and let u know how it wrks..

[8889]

good shit man

[antonkolotov]

i do 3 rounds of 10 exercises in this style on my rest days.

[Hollowtip92]

damn im goin to marines but i dont want to do that shit

[VirkDS]

to bad in boot i never got to warm up lol.. RAaah!

[MuscularLegGuy]

Ohh Rahhh Gungy Gungy Yut Yut ... Doodle doodle deee wubba wubba wubba LOL

[MuscularLegGuy]

Wait!! I think my feewins are hurt ... ohh nevermind it was just a little gas... ahhh good times

[SWohioFILMS]

The quarterdeck...some of my finest memories of boot camp...NOT. Actually, it was a lot better than going out to the pit.

[goatFUCKER666]

hell yea or when we went up north and it was raining a shitload

at least when its wet they cant kick sand in your mouth

on the quarterdeck they would grind the footlocker trays on the deck and it makes the most annoying fucking sound in the world aside from a drill instructors voice

[tyrek12345]

I remeber the games they played like when one leaves their footlocker unsecure and a D.I. finds, they would make us take our locks and lock them all together then give us 10 seconds to unlock them-it never got accomplished- and then we would go to the pit and do rifle PT. READY? READY? READY? SEAT!!! ADJUST!!! LOL

[NinjamasterMiguel]

Wow my martial arts instructor made us do this =D

[TheEquityPirate]

I'm doing HIIT all the time in the gym after my workouts to prepare for bootcamp.

[bhav213]

hey can you tell me what exercises u do in ur HIIT workout? wanna experiment with new ones..thanks

[TheEquityPirate]

I just do Tabata protocol (20-10) followed by normal HIIT (30-60) on a stationary bike 3x a week after my weights. I also run 5x a week in the morning. I don't actually practice ITing myself.

[tentarelli]

burpees, mountain climbers, box jumps, jump squats, clap push up, explosive jump ups, med ball slams, kettlebell swings

[bhav213]

thanks mate i did these for the first time today and i felt like shit! so it was brilliant! gonna try and aim to do it 8 times in a row all it takes is time and pressure...thanks again mate

[DjCroatia1993]

someone mind explaining what he means by 8 work sets

[tonyschmoeredux]

work sets are sets of exercises apart from warming-up\cooling-down.

[esperlutz]

Question: i can do multiple sets of the first workout without my muscles failing but i get cardio exhausted, so i take two minutes between sets rather than 1. is this still effective or does it somewhat miss the point of HITT training?

[DARRYLWOOD]

would also like to know that!

[asianwannabeamerican]

a drill instructor wouldn't give you an extra minute when he quarterdecks you.

[scooniepenn]

You are suppossed to be somewhat cardio exhausted, so use this formula; if you can take 1 minute breaks, and start the next round of workouts, while being a bit winded, but at the same time being able ot complete the rounds successfully without stopping, than stick with 1 minute breaks. If you see yourself taking 1 minute breaks, but not being able to go for the full 20 seconds on the next round of workouts, take a bit longer. Try 1:30 breaks, 1:15, etc. Just see what works for you.

[esperlutz]

good advice, i started with 2:00 minute breaks and have been decreasing the rest interval by 10 seconds each session. it's working quite well as my cardio endurance increases, tomorrows workout i should be down to 1:10 resting and 3 sets total.

[robx0r]

You need to start again before you catch your breath. The point is to be using ATP faster than you can resupply it or something like that, that way your start using lactic acid instead. (I'm not really sure, I'm not a bio major).

In short, yes, your heart should feel like it's going to explode.

[MuscularLegGuy]

Look.. 1 minute or two will work at least you are doing it. The goal should be to gradually reduce your rest period even to a point of say 30 seconds. But the point is to keep the intensity high thats what burns fat. not INTERVAL TRAINING but... You have to have intervals to allow you to keep intensity high. Like

asianwannabeamerican said they dont give you an extra minute they give you no minutes. Its all out all the time. And dont puke everyone else will have to clean the deck.

[CptSPAM]

My DI made me hit the sand pit screaming the whole time while he kicked sand in my face then made me run through 3 buildings up and dow the stairs and then back to the sand pit right befor chow.. didnt even let me clean the sand out of my mouth before i ate

[Sawta]

When rolling your neck, it's usually a good idea to go slow, so you don't pull or damage any mussels in your neck, which could be quite painful.

[avigohp]

yes thats the point..

[aikighost]

Absolutely HIIT is one of the best types of exercise for fat burning.

[bigboi2k9]

workout looks great.... good choice with the blackmilk instrumental....

[gone545]

wow this really does look like a good exercise...I'm definately going to try it out.

[gone545]

Imagine finishing it off with a good thirty minute jog

[hodag1]

Mike, you are a cruel bastard, but man is this a great workout. I started at one cycle through the exercises and am now at four cycles (plus the 20's). I have muscle tone in places I didn't even know I had muscles three weeks ago and I have dropped 12 lbs so far. This is great stuff.

[flasherkazama]

YEahh well At Paris Island, You'd have DI's yelling in ur Face you yelling back 'I Sir" the whole time to each order. And You will be Using Speed Volume and Intensity...

So ur moving up and down so fast its now even cool! "On Ur Fucking face right now!!!!"

[BoneBone2012]

Its not "I sir" it is "Aye Aye Sir!"

[iGOTCHOPPERS1]

its "aye sir"... and to illsunn great vid man I ship for boot in a few months and I'm gonna incorporate this method of doing the IT exercises into my workout. do you have a pullup workout? if not you should make one man

[hxcboy69]

@BoneBone2012 its definately aye sir, or it was when i was in bootcamp (i graduated yesterday)

[janeejetzt]

wow, man..I tried it today and incorporated pullups and left out the squads (because I want to build up my upper body, my legs are rather strong) and - I am devastated :-) It´s really different from lifting, my heart beat like crazy..

[Nick98GSX]

Try this for an hour straight without a break, just got out of boot, PI is no joke....platoon quarterdecks are great!

[irishboss29]

very nice, i tried these my self wasn't really a problem i thought it was fun compared to soccer lol (my couch was insane 10- 13 miles a day and other exercise so we were in good shape for the season) i'm 15 and i'm looking forward to becoming a marine my self i like working out and i love challenges and i don't fail.

once again excellent job i will be using this as workout routine before i lift weights. 5/5*

[jweezyf0sheezy]

Try this on your off days, doing this on lift days will mess up your maximum lift effort. Also avoid doing this after lifting for the same reason, generally avoid both on same days as it will hamper your recovery for the next workout and intervene with your effort.

If you do decide to HIIT on a lift day I advise you to lift in the morning and do this at night (or vice versa). Make sure you have full meals and keep hydrated in between.

[blax18js]

i will try this

[225245516]

Should this routine be done every single day, or every other day like most weight lifting routines?

[illsunn]

2 to 3 times a week. Recovery is still imperative, especially for the central nervous system

[225245516]

Makes me wonder how recruits endure quarter decking on a daily basis. Thanks for the info. though!

[wtf62206]

Depends on how much you put out. You give it your best, you won't be up there that long. You slack, you'll be up there forever.

[Wingnut09X]

good advice i leave in 3 weeks

[jerryskid84]

Leave for Parris in 2 days, wish I had seen this video 2 months ago....

[iSTALLiONi]

Ooo. Good Luck, kinda late to wish you luck though... Tell me what it's like if you ever see this message :)

[illsunn]

Hello all. I appreciate all of your comments on here. I am in the process of planning and creating more videos for you, as well as release part 2 of this series, which I actually completed back in August 2008.

I also appreciate all the questions about HIIT and weight/fat loss and how frequently you're supposed to perform these types of exercises. I'll address some of the questions in an upcoming video that I'm making next week.

Thank you all for your interest and checking out my video.

[FreestyleJogaBonito]

I really enjoy doing this exercise during my spare time, but I am not sure if i am pushing it hard enough. Should I do the first 4 exercises 3 or 4 times each instead of just repeating it once? or should I increase the time of each? Thanks!

[shakaama]

@illsunn for someone that needs to get into modeling/acting can i do this twice a day 4 times a week? and that would do it? You know, as in it's my job to get in shape.

[Axion3812]

@illsunn I lost 10lbs this week. This is only my first week. I plan to lose 50lbs total in the next three months =)

[piggypops78]

@illsunn How many calories does this burn?

[levey24]

hands under ur ass for abs... weak shit bro!!! u obviously dont need to do that

[fasthands488]

proper technique "bro". hes not a dumbass for doing it. u dont need to do it but hes not wrong or a pussy for doing it.

[levey24]

thats what i meant by "he doesn't need to do it" cuz hes obviously fit as fuck...

dont yell @ me for my comment bro

[fasthands488]

hard to yell through youtube comments "BRO".

[levey24]

only to the uneducated and those who lack perceptiveness ...

[fasthands488]

i said its hard to yell through youtube and you respond by saying " only the uneducated and those who lack perceptiveness." doesn't make sense "bro". maybe put down the guitar and ur daddy's drums and the riefer and go back to school and attain a vocabulary and quantitative communication skills of your age. im not uneducated, i hold two degrees and i dont play daddy's drums, i own them. so judge all you want, but only an uneducated man would without knowing. have a good day.

[Marygoround88]

Hey I've tried your workout all I can do is one round and the 20s will it still help me lose weight til I can do more? Maybe a stupid question

[granpaslayer]

im actually training for the Marines to join in the fall and this routine is awesome im spent!! keep up the great work!

[88isthenumber]

Wow right on maybe i will see you there, I joined the Marines and leave for the fall as well. I started lifting and running about four months ago to help get in to shape but it won't prepare me for what I'm going to go through in a few months. I then incorporated HIIT in my routines directly after I worked out and it's tough but well worth it. Good luck!

[Zurmi32]

Remember, lifting won't do much for you in Boot Camp, gotta hit those Body weight exercises. HIIT looks like a very good program to help get into good shape for Boot.

[slinkybaby2010]

down up down up.. man i hated getting quarterdecked but helps

[haywoodjablomy69]

HIIT training is done as an alternative to cardio(running)?

[44pullups]

yep. it is cardio; just done with intense intervals. wrestlers and fighters will especially benefit but if you have the tolerance for it (probably harder on your brain than your body) it is a lot of fun.

[ThumbWarDestroyer]

it is cardio. You sprint for 2 minutes, jog for a minute, sprint for two, jog for one, etc. Do this for 12-20 minutes (or whatever based on your skill.)

[dacandyman]

OOHRAH

[vovka84m]

Man, and I thought that I was in shape, thanks.

[Hedda632]

OK monkey... Did I say stop? Knife hands, finger and thumbs extended and joint together, All the way up all the way down, And hand clapping when doing side straddle hops and recover at the POA,

how bout Aye Aye sir! And Open Yah God Damn Mouth With Some Freakin Integrity Right Now!

[bittyrock]

House of Fucking Pain. I actually like the Quarter Deck and the Pit was Good to Go except during Grass Week out at the Rifle Range because our DIs tried to Bust our Hearts out at the Rifle Range.

[SOxCALoc714]

Rifle IT was fun in boot camp.

[kiwilimew]

Omg. I'm gonna do this everyday. It seems like it works out your muscles pretty well. My biggest fear is to fail Marine Boot Camp. So this should definetly help.

Some questions:

How long should you do the exercise?(How many minutes/ How many times a day?)

How many times a week should this be done?(Monday-Friday? Every other day?)

Is this good for cardiovascular endurance?

[SOxCALoc714]

you wont fail.

[LeatherneckinNC1775]

Well done Marine. I went to Parris Island way back in the 80s..and I also saw the power of the quarterdeck for staying in shape in a short amount of time. Been doing my own version for more than 20 years.

Semper Fi. and well done.

[jponch1979]

This is a great workout, but its much much slower and less intense than actually being "quarter decked". I've seen a recruit spit up blood from this punishment, which is how it should be.

[combustion8]

yeah, cus internal bleeding is just so awesome.

[scratchmolasses]

TRUST ME!!! you'll loose weight...BUT it is very different when your D.I. is screaming in your ear because you pissed him off.. Atleast that's what I thought when he was screaming...

[reddragonkiller7]

I'm going to do this and see if i can lose some weight and get stronger than iam right now. do i do this 3 time a week?

[DeadeyeDante]

Do it every day. YOu won't see much improvement if you only do it 3 times a week. I got QD'ed every day practically during Boot Camp and it really helped me work out. I was a squad leader though, so when a nasty recruit fouled up then I went to the Quarter Deck for him.

[rulesofengagement]

quarterdeck that sound funny , when i went i 1988 it was call the pit or letting the dogs loose , oh also it was call Mount. MotherFucker not the llttle reaper

[metalfoley]

I was there in '03 and they still had the pit. the quarterdeck is the same, just not in the sandbox.

[spins321]

Hey, check out the new Marine Combat Fitness routine also (if you're still not in the Corps and are unaware of it). It's an incredible routine!

[emathisec]

what is the timer he is using in the video. and where can you get it.

[illsunn]

I put a link up there in the "more info" section...check it out!

[DethMtl4life]

He could beat me in a staring contest....

[thetruth786110]

if i do this every day fully then would i loss weight and get toned?

[DANIAC262]

uhhhh ya

[kurtmichaelson]

OUTSTANDING!!!

[HIIToverrated]

This burns sugar mainly. EPOC is insignificant. 80 more calories over the next 24 hours.

[FlakJacket86]

Wow i didnt know we were suppose take a break between every workout LOL...civilians.....

[lukewhoa]

Us civilians are not all the same. At least this one is not. The only time one should take a break is during heavy lifting.

This looks interesting. Will give it a shot on my next cardio day and see what kind of pump I can get.

Note to the guy who posted the video. Again, looks good. However, you need to work on that push-up form. Kept dropping the back and head. Remember, don't sacrifice form for reps. Other than that, looks good.

[lithion]

By the way I bought a gymboss interval timer. They are awesome and work great for HIIT Tabata protocol. I liked it so much I bought two, one for home and one for the gym!

[cyclist14]

After first phase I loved the quarterdeck

[sitizenx]

This is a killer set, mix it up with two other's and rotate in three day cycles because your body will get used to this within two weeks.. keep it guessing...

Also, do a twist at the top on the prison squats to rip the core a little more, will really help cut up your oblique area...

Do it Do it Do it... To it!

[leatherneck2468]

this is just like wat we do when we get in trouble at football(burnouts)...it blows, but football coachs are nothing like DI's... we had one come to a pool function the other weekend and they are vicious, def pitbulls. but we got to do this punishment in the mud not sand...damn i cant wait for the corps

[Vidike]

Damn, I thought this would be easier. The first two rounds were OK, but I could hardly do the 20 repetitions ones. I will definitely continue with this

[yamahademon420]

he needs not to wait for the little buzz..put sum combat boots on and sum fatigues..then do it

[BigStankinThang]

I'm on my 3rd day doing this workout and I am walking funny! haha my leg muscles are sooooo sore. I think it's from the jumping because I wasn't used to that. I've been doing squats and push ups though. I already feel tighter. I looked up HIIT videos bcuz I wasn't losing fat even though my diet was clean but this is already making me sweat more than anything else I've been doing. Thank you.

[lukewhoa]

You should check out the P90X plyo routine. It is insane. By the way, P90X is great for those who have lost fat and want to tone up. However, not for those who just starting and wanting to lose a lot of fat. I mean, it is good for that, but not really designed for it. Anyways, their plyo is the 20 second routine times a 100. Jump squats, floor touch jump squats, jump knee tucks, rock star hops, lateral leap frogs, leap frogs, marry katherins, just to name a few. It is 30 second burns for an hour

[BigStankinThang]

TY! Will do.

[IDontBrakeForStacy]

GRUELING. Don't you feel good after it's over though.

[lukewhoa]

I love the routines that you hate and yet want some more afterwards. That sensation of completing tough workouts is one of the best feelings one will get. And when you can get through it with your own will power makes it that much better.

[OrestesMantra]

Awesome work out idea, thanks for this.

[jungledolphin]

Scuz rag the deck Recruit!!!! Man! I miss the corps!

Nice work Leather Neck!

[taybaby233]

I think I pulled a muscle..Owie Owie Owie Ouch!

[cowbucs]

Semper Fi Devil Dog. Good stuff. There's nothing like getting thrashed in the Pit.

[amildas]

talk talk talk

[TrojanDude26]

can you please tell me what the music is in the background?

[thecorpsjohnb]

the name of the song is dangerous.

[YouNoop]

kul

[AUSSIE249]

cool*

[YouNoop]

aussie :D

[AUSSIE249]

hahah