You probably already know that High-Intensity Interval Training (HIIT) is a great way to get more from your cardio routine, letting you burn more calories, burn more fat, and build more endurance in a fraction of the time. A term you may not have heard of, however, is HIRT, or High-Intensity Resistance Training, a growing fitness trend that you can expect to see cropping up in gyms come 2017.
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Like HIIT, HIRT is a workout technique that can turn your resistance training workouts into calorie-blasting, fat scorching routines, while providing you with cardiovascular benefits as well.
What Is HIRT (High-Intensity Resistance Training?)
High Intensity Resistance Training (HIRT) is essentially strength training for fat loss. During a HIRT workout, you’ll perform a series of strength training exercises for a set number of reps, for a set number of minutes, without rest. Thus, your heart rate will stay elevated and your muscles will be given very little time to recover before being called on again.
Why You Should Try It?
This style of strength training is great if you hate cardio sessions, especially because HIRT is more effective at burning fat and is done while incorporating weight-training and strength-training movements. Utilizing HIRT will allow you to maintain and build your muscle mass while blasting fat and calories; just make sure you’re cleared by your doctor before you begin a high-intensity exercise routine.
HIRT is beneficial for a multitude of reasons, and can be effective for a number of fitness goals. If weight loss is your goal, HIRT allows you to maintain important metabolism-boosting muscle mass, even while on a low calorie diet. Conversely, it also allows you to build muscle when on a high calorie diet without also adding body fat. You’ll burn more calories in less time, when compared to steady state cardio and typical resistance training, and improve both your aerobic and anaerobic endurance.
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How To Add HIRT To Your Workout Routine
There’s one rule with HIRT: intensity. You make the strength-training more intense by moving quickly, and not resting.
Have a plan. You’ll move so quickly, you won’t be able stop to figure out what to do next. Walk into the gym and sit on the recumbent bike to relax yourself a bit before you start. Recall your workout plan and then gather all the equipment you’ll need for the entire HIRT workout.
Do full-body workouts instead of splitting muscle groups, like you would with typical strength training workouts. Trust me, if you try to do a HIRT for, say, just your biceps, you won’t make it past minute five.
Use reps in the 6 to 15 range. Lower reps will cause muscle mass gain, and anything higher will focus on muscular endurance. We’re going for explosive strength and fat loss here.
Split each workout into super sets; each super set should last about 10 minutes. 30 to 45 minutes is a typical length for a HIRT routine.
Allow yourself a minute to a minute and a half rest in between sets. Do not rest in the middle of a set to allow your heart rate to come down. Keep moving.
Do everery exercise quickly, but as always, good form trumps everything.
Always warm up and cool down for at least 5 minutes.
Allow 48 hours in between your HIRT workouts. You’re still strength training, so your muscles need the time to rest and repair.
Sample High-Intensity Resistance Training Routine
The great thing with HIRT is you can really create any workout, with any exercises you like, but here’s a sample routine to get you started.
Perform each set, without rest, for 10 minutes. Rest for 90 seconds, then move onto the next set. The workout will last a little over 30 minutes, with rest intervals factored in.
Super Set 1:
- 10 Push-Ups
- 10 Squats
- 10 Tuck Jumps
- 10 Medicine Ball Slams
Super Set 2
- 10 Pull-Ups
- 10 Deadlifts
- 10 Lunges (each leg)
- 10 Push Presses
Super Set 3:
- 10 Jump Lunges
- 10 Kettlebell Swings
- 15 Crunches
- 10 Bicep Curls