Posted on June 05, 2014 by Kate Halsall

Pyramid Training means different things for different people. For Body Builders, the phrase “Pyramid Training” means extreme muscle fatigue and will most certainly conjure up images of Arnie as he was renouned for using this technique to change up his training. For runners, it’s used as a type of sprint interval training. For others it could mean increasing the weights as the number of reps are reduced or increasing the reps as the weights reduce. But it’s important to note that Pyramid Workouts don’t have to be for just strength or sprinting, they can also be done with bodyweight exercises and did you know you can use Pyramids for HIIT?

So one example of how to use this stucture for HIIT is rather than using weights and reps as part of the Pyramid, you can use timed intervals; the idea being to move from one exercise to another as quickly as possible with minimum rest. Another example would still be to use repititions, but to make the pyramids smaller to increase the physical demand on your body. As with all HIIT training, these are short but intense workouts – so maximum results in little bursts!

But what kind of trainer would I be if I didn’t share some of my FAVOURITE workouts with you!? None of these need any kit – so there’s no excuses!

Challenge your cardiovascular fitness with this 6 minute workout:
(this is HARD! Focus on quality not quantity!)

30 Secs – High Knees
45 secs – Squats
60 secs – V Sits
90 secs – Tuck Jumps
60 secs – Russian Twists
45 secs – Lunge Walks
30 secs – Star Jumps

Use this for a total body Pyramid Workout:

25 Squat Jumps
20 Press Ups
15 Crunches
20 Squat Jumps
15 Press Ups
10 Crunches
15 Squat Jumps
10 Press Ups
5 Crunches

Other Reading:
http://www.dailyhiit.com/hiit-blog/hiit-workout/pyramid-training-get-ready-sweat/
http://www.fitnessblender.com/v/workout-detail/Pyramid-HIIT-Training-Intense-Interval-Cardio-Challenge/cl/