Oh yes, it is time to HIRT! Huh? HIRT? Don’t you mean HIIT?


Nope I mean HIRT. While HIIT is a great way to get more out of your cardio so you can burn more calories and hopefully more fat, HIRT, or high intensity resistance training, is a workout technique which can turn your weight training into a rocket-fuelled, calorie blazing,  fat incinerating routine which will help you to enhance, tighten and tone your physique.


SO, WHAT EXACTLY IS HIRT?

HIRT is basically a strength training technique which is designed to blast fat. It works by performing a sequence of strength training exercises for a set number of reps and minutes without resting. This will keep your heart rate skyrocketing and will work your muscle fibers to the max.

If you despise cardio workouts, whether steady-state or HIIT, but love weight training, then this training strategy might just be what you need to effectively burn your unwanted fat while doing a workout you enjoy. Unlike steady-state cardio which is a catabolic and therefore metabolizes (or eats) muscle, HIRT allows you to maintain, or even build, muscle mass through resistance training all while incinerating fat.


BENEFITS OF HIRT

HIRT is an effective means of training for a number of goals. If you are on a low-calorie diet and are looking to lose weight, HIRT can help you to blast that unwanted fat all while keeping your hard-earned muscle. On the other hand, if you are trying to gain muscle and are on a high-calorie diet, HIRT wil allow you to build muscle mass while keeping off the fat gain which usually accompanies phases of muscle gain.

Another great benefit of HIRT is that you will burn a whole lot more calories in less time when compared to standard resistance training and steady-state cardio. HIRT will also help you to improve both aerobic and anaerobic endurance.


THE GOLDEN RULE OF HIRT

If there is one thing that you need to know about HIRT, it is that you need to keep an extremely high intensity. This can be done by performing strength training by not resting and moving quickly.



HOW TO DO A HIRT ROUTINE


STEP 1: PLAN AHEAD

Because you will be moving so quickly with HIRT, you will need to plan ahead and know what you are going to be doing for the entire routine. Get all the necessary equipment ready cause once you start, there will be no time to stop and think about what’s next.

STEP 2: PERFORM FULL BODY WORKOUTS 

Perform full body workouts instead of performing a split routine like you would with most strength training workouts, rather do full body workouts. If you only do one muscle group, chances are that muscle will be exhausted within the first few minutes and you won’t be able to complete an effective workout.

STEP 3: DO A RANGE OF REPS

By performing a variety of rep ranges, between 6 and 15, you will be able to elicit the strength and muscle gains of lower reps and focus on muscular endurance with the higher ranges. Also, make sure you keep the reps explosive.

STEP 4: DO GIANT SETS

Make sure that you split your workout into supersets which last roughly ten minutes per block. An effective HIRT routine should be between 30 and 40 minutes in duration.

STEP 5: REST 1 MINUTE BETWEEN BLOCKS

This is pretty self-explanatory. Just keep moving until you finish your giant set.

STEP 6: WORK FAST BUT KEEP FORM

The goal of HIRT is to perform exercises quickly but make sure you keep good form.

STEP 7: REST 48 HOURS BETWEEN WORKOUTS

Like HIIT, make sure that you allow at least 48 hours between workouts in order to allow your body sufficient time to rest and recover.



SAMPLE HIRT ROUTINE


GIANT SET 1


Exercise
Reps
Rest
Pull-ups
8
90 seconds
Squats
12
90 seconds
Tuck jumps
12
90 seconds
Medicine ball slams
15
90 seconds

GIANT SET 1


Exercise
Reps
Rest
bench presses
8
90 seconds
Deadlifts
6
90 seconds
Lunges (each leg)
12
90 seconds
Push presses
15
90 seconds

GIANT SET 3


Exercise
Reps
Rest
Lunges
15
90 seconds
Kettlejump + bell swings
15
90 seconds
Crunches
15
90 seconds
Bicep curls
10
90 seconds




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