Now the details you’ve been waiting for – how do you complete this workout protocol? HIWT workouts come in many shapes and sizes. Complexes, Tabata weight training, and volume and density training are all great examples. More information can be found here.
However, rather than showing you examples of these types of HIWT protocols I’m going to share some techniques that you can use to either build your own HIWT or change your current workout into a very effective fat-burning HIWT.
In fact, the first time I learned about HIWT, over a decade ago, after someone told me about the first technique I will share with you below. When I implemented it my workout time was halved, yet my total calorie consumption was almost exactly the same.
No part of this workout or any of its
BUILD YOUR OWN HIWT STEP
STEP 1: CUT BACK ON YOUR REST PERIODS
It really is as simple as that. Take the current workout you’re already doing and shorten your rest periods to about 10-30 seconds. Try this for your next workout and you'll feel the difference immediately.
STEP 2: ADD CARDIO INTERVALS
Okay, so this one doesn’t have you forgoing cardio entirely, but you still won’t be doing the long runs you've become accustomed to in the past. After each set of weight lifting you complete, simply move into 30 to 60 seconds of cardio-based exercise. Skipping, mountain climbers or burpees all fit the bill perfectly. Once that’s finished, rest for 30 seconds and then move to the next strength exercise.
STEP 3: UTILISE STACKING
Rather than doing set after set, combine three or four exercises together into a mini circuit. For instance, perform a set of bench presses, a set of lunges, and then a set of rows. You can also turn this into a complex, which is a real killer.
STEP 4: USE PRE-WORKOUT ACTIVATION
By ensuring that your body is ready and prepared for a workout you can actually significantly increase the intensity at which you can work out. This, in turn, will help you push even harder, and get more of the benefits we spoke about earlier. For instance, in one study that tracked vertical jump height in those who engaged in a form of pre-workout activation known as PAP - post-activation potentiation – subjects who performed five sets of half squats with two reps at 20, 40, 60, 80, and 90% of their one rep max, increased their vertical jumping capacity by 2.39%.
STEP 5: FINISHER TRAINING
By adding a short 3-5 minute finisher exercise after your workout you can boost the burn. Think 1-2 sets of 20+ reps per set, or a timed rep set, doing as many reps as you can in a 60-120 second period, resting only when you need to.
STEP 6: USE MORE COMPOUND MOVEMENTS
To really get the best from any HIWT workout you will want to base the bulk of your exercises around big compound movements, using supersets or upper-lower body combos. If you perform an upper-lower body combo you will also get the benefits of peripheral blood flow training, which forces your heart to shunt a large portion of your blood from your upper body to your lower body as you switch between exercises.
While these may only be the basics of how to create your own HIWT workout, the results you'll experience from implementing one or two of these techniques will deliver fat loss results on a level you’ve never experienced before.