Posted on May 13, 2015 by Jenny Cromack
For those hardcore trainers that thrive on the feeling of having nothing left in the tank this workout is perfect for you. The HIRT Workout – high intensity resistance training – provides the perfect stimulation to increase resting energy expenditure (meaning you will be burning calories even after your session!!!), and also increases fat oxidation and has been shown to be much more effective at creating these effects than standard weight training (Paoli et al., 2012). Another benefit of this workout is it can be fitted into a much more shorter time frame, perfect for those needing to bust a quick session in between their busy lifestyles.
Photo by Skeeze taken from www.pixabay.com
Me, being creative and wanting to push my clients even further, I have adapted the protocol slightly and added little bits to squeeze the energy out of my personal training clients. It can be adapted to suit your lifts or exercises but the main focus is that you use a major lift, then pair it with a smaller lift often an isolation movement or body weight movement. Use a weight that is about your 6 rep maximum for your major lifts. It doesn’t matter if, as you progress through your sets, you reach failure as long as you aim for 6 and feel like you couldn’t exceed 6 by too many reps.
The basic principle is you do your 6 reps of the exercise, rest for 20 secs, repeat 6 reps, 20 secs rest, then a final 6 reps. Then move on to your partner exercise for maxium reps or up to 20 (if you are reaching 20 every time add some weight). This is one set, and you need to complete 3 full sets.
An example I have used myself and with personal training clients is as follows:
Exercise 1…
Barbell Back Squat: 6 (20s) – 6 or fail (20s) – 6 or fail
Box Jumps: max (or 20)
Rest for 120 secs and repeat 3 sets
Exercise 2…
Barbell Bench Press: 6 (20 secs) – 6 or fail (20 secs) – 6 or fail
Press Ups: max (or 20)
Rest 120 secs and repeat 3 sets
Exercise 3…
Bent Over Row: 6 (20 secs) – 6 or fail (20 secs) – 6 or fail
Pull Ups / Underhand Pull Down: max (or 20)
Rest 120 secs and repeat 3 sets
This session should be able to fit into a spare 40 mins or so, perfect for a lunch time blast and enough time to re-fuel and re-energize for you afternoon of work (and aching!!!). Enjoy taking yourself to hell and back with this HIRT workout!
References:
Paoli, A., Moro, T., Marcolin, G., Neri, M., Bianco, A., Palma, A., Grimaldi, K. (2012). High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. Journal of Translational Medicine, 10, 237-244.