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The New HIRT Training For Muscle Strength

High-intensity interval training, or HIIT, could just be the most effective method of exercise ever. The fast-paced, heart rate-spiking exercise style

The New HIRT Training For Muscle Strength

High-intensity interval training, or HIIT, could just be the most effective method of exercise ever. The fast-paced, heart rate-spiking exercise style moves your muscles based on a formula that can make up enough for your day for even an eight-minute sweat sesh. But if you're not the biggest cardio fan, or if you want anything less than burpees, a HIRT method workout will put the same intensity along with a whole lot stronger.

A type of HIIT training, "high-intensity resistance training" stands for the HIRT method. The main distinction between HIRT and HIIT is that the former is strength-based and cardio-based. "In order to strengthen and build muscle, the HIRT method involves resistance by weights or resistance bands," says Brianna Bernard, accredited personal trainer and Isopure Athlete. "So, for example, instead of plyometrics, you'd be doing strength-based motion circuits that would spike your heart rate."

The advantages of choosing a HIRT sesh over a HIIT one are that it is gentler on your body, but just as demanding. "The HIRT method blends the HIIT method with low-impact exercises, particularly when using resistance bands," says Floery Mahoney, a resistance band-based workout studio creator of Board30. "So it makes the same intensity level you get with HIIT but it protects your joints and integrates more of your body's muscle structure, including your smaller muscles and tendons." As a result, your body will become stronger overall, which translates into strength and movement outside the gym.

Another perk of the HIRT system, Bernard says? It is something you can do almost anywhere and you don't really need large pieces of equipment. "It's great for people who work at home because only free-weights [or a resistance band] are going to do the trick," she says. Continue scrolling for example HIRT exercises to try it for yourself.

HIRT Workouts To Try At Home

Bernard shares three ways to do the workout in the HIRT form, below. His tip? "It works better if you put two to four exercises together into a collection that you do without splitting back and forth," she says. After completing the sequence, repeat again for fast recovery — less than 90 seconds.

1. HIRT Workout 1:

  • 20 dumbbell or barbell push-presses
  • 20 squats
  • 15 V-ups
  • 15 bicep curls

2. HIRT Workout 2:

  • 8 to 10 pull-ups
  • 15 dumbbell or barbell deadlifts
  • 15 dumbbell or barbell chest presses
  • 15 up-downs

3. HIRT Workout 3:

  • 15 Bulgarian split squats
  • 15 push-ups
  • 15 kettlebell swings
  • 15 dumbbell bent-over rows

And if you want a regular-old workout on HIIT, try this video:

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YourFitnessRink - Fitness and Health Matters: The New HIRT Training For Muscle Strength
The New HIRT Training For Muscle Strength
High-intensity interval training, or HIIT, could just be the most effective method of exercise ever. The fast-paced, heart rate-spiking exercise style
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