If you’re not familiar with high intensity resistance training, get ready to learn how this type of workout can boost the results you get from weight training… and you don’t need to be in the gym to do it!
What Is HIRT?
The fundamental principle of HIRT is using short, intense periods of resistance training (performed with a lot of effort and focus) plus enough recovery time between sessions. In a HIRT style session, you will do a series of strength exercises without rest, followed by a short recovery between blocks of work. Think circuits or giant sets, but in a more structured style. HIRT jacks up your heart rate and keeps recovery time short, leading to superior calorie burn, muscle stimulation, and fitness adaptations.
HIRT In 2018
Today’s HIRT workouts use dumbbells, free weights, cables, suspension trainers, and fixed bars to give you a fast, intense, and effective workout you can do at home or in the gym.
9 Benefits Of High Intensity Resistance Training
2.It can be used for full body workouts or for upper/lower or push/pull/legs
3. You get a lot of volume into one session without extending the workout time
.4 You get a cardio benefit as well as muscle stimulation (no need for extra cardio)
5. Less recovery time means more calories burned for the workout time
6. HIRT keeps you focused and engaged: you won’t have time to be bored!
7. You can do HIRT using any kind of resistance training kit available
8. If you love intensity, not long workouts, you’ll love the focus of HIRT
9. No need for a training partner or spotter, or even a trip to the gym!
Adding HIRT To Your Home Workouts
The beauty of HIRT is that you have total freedom in how to design your workout. The only rules are keeping intensity high and rest times short. You can use any resistance training equipment you have to hand: dumbbells, a barbell and weights, fixed bar, cables, Adding HIRT To Your Home Workouts suspension training kit, or cardio conditioning equipment like kettlebells.
HIRT is the ideal workout style for full body sessions or an upper/lower split. So stay away from single body part splits (an entire HIRT session for shoulders would be pretty soul destroying!) HIRT works best when you work hard, so make the most of the opportunity to swap between upper and lower body, push and pull moves, pressing, rowing, and big leg movements.
- Have a plan before you head into a HIRT session at home.
- You won’t have time to stop and think about what’s coming next, so make sure your session is written out clearly.
- All you have to do is get it done.
- Choose pairs of exercises to superset, or a series of circuits with 4+ exercises which you will repeat without rest.
- Work in the 8-15 rep range per set - this is the sweet spot between intensity, load, and volume.
- Power through each superset or circuit, and take 60 seconds after each set. Each block of work should be around 10 minutes long, and the entire HIRT workout should be 30-45 minutes.
- 15 incline dumbbell presses
- 10 goblet squats
- 10 burpees
- 12 bent over dumbbell rows (both arms at the same time)
- 8-10 pull ups
- 12 Romanian deadlifts
- 10 overhead presses
- 20 lunges (total) - either 10 static lunges per leg, or 20 walking lunges
- 12+ close grip pull ups
- 15 press ups
- 20 step ups holding dumbbells (10 each leg)
- 8+ hanging leg raises
- 10 barbell back squats
- 10 barbell Romanian deadlifts
- 10 barbell bent over rows
- 12 incline dumbbell press
- 12 + 12 single arm dumbbell row
- 12 seated dumbbell overhead press
- 15 lat pull down
- 12+ 12 Bulgarian split squats or static barbell lunge
- 10 hanging leg raises
- 15+ kettlebell swings
Is HIRT your favourite style of training? We’d love to hear some of your most challenging HIRT circuits!