HIRT Workout involves short, intense blocks of resistance training with minimal rest periods between each one, making it perfect for those short on time but keen on getting in an intense workout.
This style of training is an effective way to build muscle size and definition, utilizing higher rep ranges and heavier weights to stimulate hypertrophy (muscle growth).
High-Intensity Interval Training
HIRT workouts are highly efficient and can be completed more quickly than conventional resistance training routines, making them more suitable for busy lifestyles. Furthermore, they can improve cardiovascular endurance by raising your VO2 max (the maximum oxygen absorption during exercise). This may increase metabolism which is helpful in decreasing body fat.
High-intensity interval training involves performing multiple exercises quickly for a specified number of reps or for an amount of time, using either free weights or simply your bodyweight as resistance. You can find numerous examples of such workouts online; in addition, DVDs or books specifically dedicated to this form of workout can provide guidance throughout your home workout sessions.
HIRT can help increase muscle mass and thus burn more calories even at rest, increasing energy expenditure even while resting. In order to do so, exercise must be intense enough to cause muscular fatigue and post-exercise soreness (DOMS).
An effective high intensity resistance training (HIRT) workout should last between 30 and 45 minutes and allow yourself plenty of recovery between each session. To accomplish this, consider including active recovery workouts like yoga or swimming as part of your regimen.
HIRT can be done both at home and in a gym; however, prior to beginning any new exercise regimen or program it is advisable to consult with your physician, especially if any existing medical conditions exist. A personal trainer or strength coach can also design an individualized workout program tailored specifically to meeting your fitness goals.
Equipment required for HIRT workouts includes dumbbells, a squat rack, an adjustable weight bench and resistance bands. Urethane-encased dumbbell sets are preferred because they can be dropped without risking damaging the weights.
Based on your fitness level and desired goal, the duration and intensity of HIRT workouts should be tailored accordingly. Beginners are advised to start slowly with shorter workouts before increasing them over time; additionally, aim for the lower end of any time ranges as too much exercise could damage joints.
Resistance Exercises
High-intensity resistance training (HIRT) uses weighted exercises to build muscle and endurance. HIRT workouts tend to include more repetitions of each exercise than traditional weight training and require an advanced fitness level for best results. A trainer may help ensure you perform movements properly and safely.
HIRT workouts typically follow circuit-like format, with short recovery periods between resistance exercises or sets of different exercises. You may perform one to three sets per exercise depending on the workout; free weights and machines may also be utilized; push-ups, squats and lunges can also be incorporated.
Given their intensity, HIRT workouts can be taxing on joints and muscles. Therefore, proper form when using free weights is of utmost importance when starting out in this type of fitness regime. If this is your first experience with HIIT exercises, start off using lighter loads before gradually increasing them as you become more familiar with each exercise.
Plan your HIRT workout carefully when performing it, to help ensure a focused and injury-free session. Rest periods between sets typically last one or two minutes, as too long may reduce reps and hinder workout effectiveness.
HIRT can do much more than build strength; it also can help burn fat and enhance cardiovascular health, making it an excellent way to get results quickly and save time in training sessions. It’s an especially great choice for people who are limited on time but want fast results!
HIRT workouts combine cardio and resistance exercise to produce human growth hormone, which aids muscle building and increases metabolism. High intensity intervals keep your heart rate elevated throughout the workout session, which ultimately burns more calories than traditional cardio or low intensity resistance training alone.
At-home HIRT workouts can be done easily with some basic equipment: dumbbells, pull-up bar and resistance bands are essential pieces. An exercise ball may also come in handy.
Cardiovascular Exercises
HIRT workouts combine bodyweight and resistance training exercises in order to quickly burn fat and build muscle, adding variety without altering your regular workouts. Not only are HIRT workouts effective in burning calories and building muscles quickly but they also increase metabolism which allows your body to keep burning calories even after your workout has concluded!
One of the greatest advantages of High Intensity Reactive Training (HIRT) is its accessibility – you can perform a workout at home or in a small space with little equipment required, often just your bodyweight as resistance for most exercises. A 30-minute workout session should give you enough time for quality HIRT workout without interrupting your busy day with more rigorous physical activities.
HIRT offers another advantage over traditional strength training: it does not cause as much muscular atrophy. Instead, HIRT may even enhance your skeletal structure and give you a leaner physique! However, you must choose exercises carefully. A good rule of thumb would be starting off with lower reps and higher weights and gradually increasing both over time.
A High Intensity Resistance Training (HIRT) workout typically consists of performing several exercises in rapid succession for either a set amount of reps or time, from simple such as burpees to complex moves like squats and dead lifts. Rest periods between exercises tend to be short as is overall workout duration.
Short rest periods help maintain an elevated heart rate, encouraging cardiovascular fitness and fat-burning. Furthermore, the HIRT method uses progressive overload – gradually increasing intensity and resistance during training sessions – in order to avoid plateaus and ensure continual gains in strength, muscle tone, cardiovascular health, metabolic rate, etc.
Rest and Recovery
As with any workout, rest and recovery are an integral component. When beginning HIRT for the first time, aim for two sessions per week and allow 48 hours in between each workout session. As your fitness level improves, gradually increase the frequency of your sessions each week. To help relax between workout sessions, include simple stretching or breathing exercises in your recovery sessions or incorporate recovery exercises such as knee push-ups to help with posture improvement and reduce muscle soreness.
Home Irrigated Resistance Training (HIRT) can be done at home with minimal equipment, making it an ideal way to exercise when you can’t make it to the gym. Include various resistance training exercises in your workout such as dumbbells, kettlebells and an adjustable weight bench; for an effortless HIRT experience use urethane-encased dumbbells which won’t be damaged if dropped accidentally!
At a HIRT workout, you may superset various exercises or complete circuits consisting of four or more exercises without rest. Aim for 8-15 reps per set – which provides optimal intensity and muscle building results – per set in each set, working towards 8-15 repetitions overall for best results. Each session should last 20-30 minutes and don’t forget to include some form of cool down afterward!
If you’re just getting started in HIRT, consulting with a personal trainer or instructor could be useful in teaching the proper techniques and helping build up strength and endurance. They may even offer safe workout programs tailored specifically for your schedule.
HIRT offers another key benefit of resistance training: it’s less time-consuming than traditional weight lifting, yet can achieve similar hypertrophy (muscle growth) results without leaving you as tired after workout.
