High-Intensity Resistance Training (HIRT) is a form of resistance training that can help you burn fat fast. A study published in the Journal of Obesity found that doing high-intensity interval training just once per week while doing low-intensity exercise three times per week gives you the same results as doing moderate daily activity.
What is high-intensity resistance training?
High-intensity resistance training is a type of strength training that involves working at an intensity level called intensity factor (IF) or heart rate reserve (HRR). This refers to the percentage of your maximum heart rate that you can sustain for 30 minutes. The difference between HIIT and traditional cardio, such as jogging, is that HIIT exercises alternate shorter amounts of work with shorter breaks and periods of sedentary rest. It’s also important to note that in HIIT, the duration and frequency of the work intervals are not fixed. They can be adjusted depending on how well you maintain a high HRR.
What is a good high-intensity resistance training routine?
Resistance training is essential to any fitness program, but it’s also important to ensure you always have a workout routine to help you burn fat. The best high-intensity resistance training routine includes compound exercises like squats, bench presses, and overhead presses with minimal rest between sets.
These exercises are great for toning your entire body and will keep you from just spending the whole time doing cardio. You can also include HIIT into your resistance training routine to maximize the fat-burning benefits. The most effective way to do this is by alternating between high-intensity exercises like burpees with less intense exercises like pushups or lunges. This way, you’ll be able to keep yourself motivated and increase your overall calorie burn throughout the workout.
How do you perform high-intensity resistance training?
- Start with an intense warm-up of about 10 minutes of jogging, jumping rope, biking, or another activity that gets you sweating.
- Perform one to three sets of high-intensity exercises. Choose from various options, including jump squats, lunges, burpees, and mountain climbers.
- Finish your workout with a cool-down period of 5–10 minutes of easy cardio exercise to lower your heart rate and recover from the high-intensity intervals.
- Take a break after two days or so in order to recover and avoid overtraining.
- Repeat every other day for the best results!
What is the best way to do high-intensity resistance training?
Performing high-intensity resistance training can be done in many different ways. For example, a popular way to perform this type of training is by performing supersets. This is a workout technique where you alternate between two exercises without taking a break. The first exercise would typically be more complex, and after one set, you’ll switch to the second exercise.
Another great way to do high-intensity resistance training is by doing circuits. These are short bursts of exercises that alternate in quick succession with no break in between. By doing this, you’ll complete a series of exercises with a few breaks, and your heart rate will stay elevated throughout your entire circuit. A third method for doing high-intensity resistance training would be drop sets. In these workouts, you would start at your heaviest weight and then proceed with lighter weights as the sets progress on their own until finally achieving failure on the last set.
How To Burn Fat Fast With High-Intensity Resistance Training
HIIT is a form of interval training that alternates short bursts of high-intensity exercise with less intense breaks. It keeps your heart rate elevated and helps you burn fat fast because it keeps your mind focused throughout the whole sequence of exercises.
Keep Your Focus You’ll alternate between two types of aerobic activity as a HIIT workout progresses, keeping your focus on the task at hand.
Just as you’d switch from running to walking, you’ll switch from one cardiovascular activity to another to maintain a steady pace throughout the workout. This will help prevent any drop in speed between sets!
Switch Up Your Workout When doing HIIT, it’s important not to get bored by doing the same cardio every time. It would help if you also remembered that changing what you do during workouts is key to getting results. If you want to lose weight and build muscle simultaneously, change your HIIT sequences always to include different movements like pushups or squats!
Combine With Resistance Training
If you’re looking for an efficient way to burn fat and build muscle at the same time, consider combining this type of cardio with resistance training! Doing both activities together will help burn more calories and build lean muscle mass faster than either would on their own. If you’re unsure how to make this happen, look into using dumbbells or resistance bands during your HIIT workouts!
What equipment do I need?
You will need a resistance training device for this type of workout. It can be a dumbbell, barbell, or resistance band. If you don’t have access to these items, you can still perform HIIT workouts using your body weight as the resistance.
What are the benefits of high-intensity resistance training?
There are many benefits to HIRT, including:
- Improved aerobic capacity. When you exercise at high intensity, your body needs more oxygen to function. This can be measured by the amount of time it takes you to reach the anaerobic threshold (AT) and the maximum amount of oxygen consumed during exercise (VO2 max). HIIT improves both AT and VO2 max over time. One study found that 6 weeks of HIIT training significantly improved AT in subjects who took part 3 days per week for only 20–30 minutes each session.
- Increased muscle strength and endurance. Resistance training is excellent for building muscle mass because it increases how much weight your muscles can lift and how long they can keep working at a high level before needing rest—this means increased strength overall! Studies have shown that people who perform HIIT workouts twice per week gain more muscle than those who don’t perform any resistance training at all because these two types complement each other so well: RFD helps build muscles faster, while RFT lets them work harder with heavier weights when combined with RFD!
What are the risks of high-intensity resistance training?
The risks of HIIT are minimal. You’ll likely find that your body adapts quickly and efficiently to these intense workouts, and you may even notice some other benefits. However, there are some minor drawbacks. For example, if you experience muscle or joint pain during a HIIT workout, it could be because the exercises require a lot of power output.
This is especially true for exercises like sprinting or rowing, where you want to simultaneously use both upper-body and lower-body strength. If you feel pain when doing this type of exercise, try adding in less powerful movements with less torque, such as cycling, swimming, or walking while engaged in HIIT training. HIIT workouts can tax the heart and sometimes cause mild dizziness or nausea. If these issues occur during HIIT exercise sessions, they may not last long before they subside. Make sure to take breaks between sets, so your heart rate stays elevated!
High-intensity resistance training is an effective way to burn fat, build muscle, and increase your strength. It will also increase your heart rate and decrease your resting heart rate. The best way to do high-intensity resistance training is to do a short burst of high-intensity exercise followed by a brief rest. This will allow you to improve your fitness levels faster than with long periods of exercise.
FAQ about Burning Fat Fast With High-Intensity Resistance Training (HIRT)
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.