Are you tough enough to handle one of my custom HIIT/HIRT workouts?

hiit

And by handle the workout, I don’t mean just survive the workout.

I mean, can you push yourself harder than you ever have before?

Can you kick my ass at this workout?

Well, can you…punk?

The Workout

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Part 1 – The HIIT

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30 minutes of HIIT sprints on a Stationary Bike

• 10 min Cardio – Moderate level of intensity (12-13 on Borg Scale)

• 5 min of HIIT Sprints – 10 Sprints – (10 sec sprint : 20 sec active rest – Level 20 on the Borg Scale)

• 5 min Cardio – Moderate level of intensity (12-13 on Borg Scale)

• 5 min of HIIT Sprints – 10 Sprints – (10 sec sprint : 20 sec active rest – Level 20 on the Borg Scale)

• 5 min Cardio – Moderate level of intensity (12-13 on Borg Scale)

Note:

These are short duration sprints – 10 sec. As such, they are to be performed at Maximum Intensity.

(20 on the Borg – Perceived Exertion Scale)

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And when I say max intensity, I mean max intensity.

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A trick I use is to count the number of revolutions (1 leg) I pedal in my first 10 second sprint. For the rest of my sprints, I use that number as a target. I find that when I have a target to aim for, I push myself harder.

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The 20 sec Active Rests should be performed at a 6-8 on the Borg Scale…very, very light effort.

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Part 2 – The HIRT

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This second part of the workout is a 10 Minute HIRT Circuit consisting of 3 exercises, performed back to back with no rest between sets.

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Each set will consist of 5 reps performed in an explosive manner.

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We will be using bodyweight exercises.

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• Push-Up – 5 Reps per Set – As Many Sets As Possible in 10 minutes

• Body-weight Row – 5 Reps per Set – AMSAP in 10 minutes

• Bulgarian Split Squat – 5 Reps per Leg per Set – AMSAP in 10 minutes.

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For most, body-weight will be more than enough resistance. However, if you think you can handle it, feel free to add some resistance (weight vest, chains, bands, plates, dumbbells…your choice). But, I don’t want you sacrificing intensity & speed just to add some weight.

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Remember, there is no rest between sets. Perform all 3 exercises in the same spot. I find that a Power Rack or Smith Machine works well for the Body-weight Rows. So, I just camp out there for the full 10 minutes using the bar (or a bench) for the Bulgarian Split Squats.

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PDF copy of the workout

So, do you think you can kick my ass at this workout?

Here’s how I did earlier today:

HIIT Sprints

• All sprints completed as designed
• Bike Resistance set at 80% of maximum
• Fastest Revolutions per Leg in 10 seconds – 32 (3rd sprint)
• Slowest Revolutions per Leg in 10 seconds – 24 (last sprint)

HIRT Workout

• Push-Up – BW (248) + 20 lb Weight Vest for 100 reps
• BW Row – BW (248) + 20 lb Weight Vest for 100 reps (Body held parallel to floor)
• Bulgarian Split Squat – BW (248) + 20 lb Weight Vest + 25 lb plate for 105 reps per leg (Back leg on std. flat bench)

So, can you kick my ass?

PDF copy of the workout

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