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Have You Heard of HIRT - High Intensity Resistance Training?

June 08, 2015 3 min read

We are all familiar with HIIT here on bodyrock.tv, but have you heard of HIRT? 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, however, is HIRT, or High Intensity Resistance Training. 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 it?

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 long, steady state cardio sessions, especially because HIRT is more effective at burning fat and is done while you are doing the activity you love. Plus, steady state cardio is catabolic, which means it metabolizes your muscles, so 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. Plus, you can knock out your strength training and cardio routine with one blow.

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 with your workout already planned and 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 every 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 pushups
  •     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
Sounds a lot like what Lisa does with us as part of HIIT Max. Looks like we are ahead of the game. Besides we all know that Lisa is trying to 'HIRT' us! What is your favorite HIRT workout? I'll tell you mine: 10 Burpee Pull-ups, 100 jump rope skips, 20 Kettlebell swings - as many as I can in 20 minutes. Reposted from: http://www.fitnessrepublic.com/fitness/exercises/what-is-high-intensity-resistance-training-hirt.html#sthash.1Fq8hRHp.dpuf Feel free to follow me on my Facebook page or check out more from me on my blog at www.zuzanaorbodyrockaddict.blogspot.com

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