High-intensity resistance training (HIRT) is a type of workout that involves short bursts of intense exercise followed by brief periods of rest. This method can be incredibly effective for burning calories, building muscle, and improving overall fitness.
Currently, HIIT is a hot topic in the fitness world. High-Intensity Interval Training is a form of max-effort to short rest cardio that is known to burn high amounts of calories in short amounts of time. HIRT is HIIT’s lesser-known cousin. HIRT stands for High-Intensity Resistance training and is basically a way to hugely increase your Basal Metabolic Rate. Like HIIT it can burn a huge number of calories in a fast amount of time.
The benefit of HIRT is that your muscles don’t get a break. They keep working and so does your body. This ensures a massive energy burn that can result in good amounts of fat loss, as well as huge cardiovascular benefits.
The Benefits of High-Intensity Resistance Training (HIRT)
- Efficient calorie burn: HIRT can help you burn a significant number of calories in a relatively short amount of time.
- Improved cardiovascular health: HIRT can strengthen your heart and improve your cardiovascular endurance.
- Increased muscle mass: By lifting heavy weights during the high-intensity intervals, you can build lean muscle mass, which can help boost your metabolism.
- Enhanced athletic performance: HIRT can improve your strength, power, and speed.
- Boosted mood: Exercise, including HIRT, has been shown to reduce stress and improve mood.
The Definition of High-Intensity Resistance Training (HIRT)
High-Intensity Resistance training is basically any strength exercises performed for a number of reps. You cycle between exercises for the time allocated to the set and don’t take any rest between exercises. The idea is that there is no time for muscles to rest and you keep your metabolism high. An example of a HIRT workout would be:
Rest for 1:30
Rest for 1:30 and Repeat for 10:00mins.
This is just an example workout, a full HIRT workout should take upwards of 20 minutes and will sometimes use exercises that require weights or equipment.
Benefits of High-Intensity Resistance Training (HIRT)
Adding HIRT to your routine can greatly benefit it, even if you have 2 very different goals. For weight loss, if you are in a calorie deficit you will find it much easier to burn unwanted fat, whilst potentially building a bit of muscle. The calorie burn will be huge. It also means you aren’t wasting away muscles on a treadmill for hours.
For those consuming an excess of calories, HIRT will quickly help build up muscle. But also ensure you keep fat at a minimum. This is what’s known as body recomposition.
The added bonus for both of these goals is that you will also find that you increase levels of endurance and fitness go up. As the high number of reps and lack of rest will mean your cardio also improves.
HIRT is a great alternative if you are someone who doesn’t enjoy conventional LISS cardio. You completely avoid spending hours on a treadmill. HIRT allows you to combine both strength and cardio into one easy session.
A study into the energy expenditure of HIRT proved it to be a highly effective way to train. The conclusion was;
This exercise methodology allows subjects to improve metabolism and, at the same time, muscle mass and strength all of which are promoted as beneficial by many guidelines. [1]
High-Intensity Resistance Training (HIRT) Workout
If you are going to attempt a HIRT workout you need to ensure you are prepared to keep moving constantly and that you are not fatigued from any earlier session. It’s important that you get organized and map out each exercise you will be doing throughout the session. There’s nothing more frustrating that being mid-way through a set and a piece of equipment not being available.
If you are making your own workout, try and target the full body. Focusing on one muscle group will be agonizing and you’ll struggle to make it to the end. As we mentioned above, keep the exercises quick, but controlled too. You don’t want to run the risk of injury. Which brings us nicely onto the next point. Warm-up. Properly.
It’s essential to keep reps between the 8-14 range. This means you’ll be more focused on strength and fat loss than anything else.
Forget your isolation movements if you want the workout to be far more effective, whilst they can be a good filler for a set, for best results you need to be including some nice big compound movements.
Don’t be afraid to use bodyweight, or if that’s too easy, grab some weight.
Remember, perform each set for 10 minutes. Resting at the end, then repeating. Then move onto the next set.
High-Intensity Resistance Training (HIRT) SET 1
Rest 90 Seconds
High-Intensity Resistance Training (HIRT) SET 2
Rest 90 Seconds
High-Intensity Resistance Training (HIRT) SET 3
Rest 90 Seconds
High-Intensity Resistance Training (HIRT) SET 4
Rest 90 Seconds
After completing your HIRT workout, give your body a bit of time to recover. At least 24 hours, but maybe aim at 48. You should be feeling tired and broken. Read more about HIRT workouts.
High-Intensity Resistance Training (HIRT) Results
With HIRT you are going to get some excellent cardiovascular benefits as well as build up and shred down. Whilst this isn’t a miracle workout and there is some dependence still on you having the correct diet and nutrition, it’s an excellent way for those short on time to get maximum results.
HIRT – High-Intensity Resistance Training Conclusion
If you’re looking for a quick workout and absolutely sick to the back teeth of regular or even HIIT cardio, we recommend giving HIRT a try. It’s simple, effective, and quick.
People have had huge success with this training method, especially when cutting down fat for bodybuilding shows and other competitions.
It’s maybe not the right kind of training if you are looking to pack on serious mass though.
Remember, if you are going into HIRT, enjoy it and work hard. It’s going to be tough and make you feel pretty sick, but it’s worth it.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551736/
Wrapping Up
HIRT can be a highly effective way to burn calories and improve your overall fitness. By incorporating HIRT into your workout routine, you can achieve your fitness goals and enjoy the many benefits of this intense training method.
More About High-Intensity Resistance Training (HIRT) Contents
- The “10 Best Back Exercises” For Men To Build A Shredded V-Taper Back
- Here Are “The Best Arm Workouts For Size, Strength, Beginners, And More”
- Advanced Biceps Growth: Here Are “The Top Biceps Workouts” For Muscle Growth And Durability
- A1Supplements.com – America’s Favorite Supplement Store.
- Shop Optimum Nutrition Energy: Anytime & Pre-Workout
- A1Supplements.com – Lose Fat, Gain Muscle
- Dive Into Our Bestselling SUPs
For More News And Daily Updates, Follow IFBNewsfeed.Org on Facebook, Twitter, and Instagram. Comment, Like, And Share With Everyone Who May Need To Be Updated With The Most Recent Fitness/Bodybuilding/Powerlifting And CrossFit News.
 is a type of workout that involves short bursts of intense exercise followed by brief periods of rest.){kind=link}