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April 14, 2015 | 0 Comments
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There is no doubt that HIIT is the new craze when it comes to performing cardio in attempt to achieve fat loss. But HIIT doesn’t mean simply performing intervals on the treadmill or cross trainer only. In this article, the two variations of Interval Training will be examined. Both of these training styles and workouts can help you with the reduction of body fat, whilst maintaining muscle mass!

HIIT, otherwise know as High Intensity Interval Training, is one of the most popular ways of performing cardio, which when performed at the right intensity, can help boost your cardiovascular fitness and reduce body fat. The purpose of interval training is to go all out for a short amount of time to spike your heart rate, and then to have a short recovery period. By performing HIIT correctly, it will not only help maximize your caloric output during your workout, but have you burning more calories for longer throughout the day! Oh, and let’s not forget that the total time a HIIT workout is far less than a standard treadmill workout. It takes far less time to burn the same amount of calories as you would by slaving away for hours on end walking on a treadmill. An effective HIIT workout can take anywhere between 8 – 30 minutes.

On the other hand, High Intensity Resistance Training (HIRT) is a new and popular way of using a full body, resistance training style to raise your BMR (Basal Metabolic Rate), maintain or even build lean muscle and promote healthy and steady fat loss. The idea behind HIRT is to perform between 2 and 6 exercises in a row (for either a certain amount of time without rest or a certain rep range). On completion of the exercises, you then must rest for 60-90 second before moving on to your next set. Just like HIIT, this type of workout can NOT be done at half pace or intensity, and if done correctly, will have you burning calories for up to 36 hours after your workout! You won’t achieve that by walking on a treadmill for 30 mins. When you perform a HIRT workout, the ideal time is between 20-40 minutes.

These two versions of a High Intensity, Interval-Based Workout will push your body to its mental and physical limits. With the correct use of High and Low intervals during these workouts, it will increase your cardiovascular output, plus burn fat!

What you’ll need:

    • An AWESOME Fat Burner/Pre-Workout
    • TMJ Performance Training Towel
    • Timer / Stopwatch (you phone has one)

The HIIT Workout

Part 1: Row Your Heart Out
For the first part of the workout, you will need to perform 5 x 200m as fast as possible using a rowing machine, followed by a 1 minute rest period in between. The idea is to give 100% effort during the row and allow your body can recover during the 1 minute rest period.

Part 2: HIIT IT!
For the second part of this HIIT workout, you will be performing the 4 exercises listed below in a 40/20 second work to rest ratio, with a total of 5 rounds to be completed (total workout time of 20 minutes). Again, during the 40 second work period, you will need to give 100% effort to assure you are getting the best results possible. Each exercise is to be completed for 40 seconds, and then you are to rest for 20 seconds before moving on to the next exercise.

The exercises that you will be performing are:

    • Dumbbell Thruster
    • Burpees
    • Rope waves
    • Box Jumps

As stated above, complete these 4 exercises back to back, for 40 seconds with a 20 second rest period, for a total of 5 rounds with no extended rest breaks between rounds!

Descriptions of the above exercises can be found toward the end of this article.

HIRT Workout

When completing this HIRT workout, remember to complete all exercises and reps in the order provided, and give yourself a 60-90 second break before moving onto the next set. Complete each set 2-3 times.

Make It HIRT!

Set 1

    • 6 Push Press
    • 8 Front Squats
    • 10 Front Rack Lunges (5 each leg alternating)
    • 12 Burpees

Just remember, it’s not all about lifting the heaviest weight possible. Make sure you choose a weight that will challenge you, but not limit how successfully you can complete the remainder of the workout. For the first two exercises, you’ll need to perform these exercises without dropping the bar.

Set 2

    • 8 Deadlifts
    • 8 Bench Press
    • 8 Pull Ups
    • 8 Broad Jumps

Set 3

    • 10 Crunches
    • 12 KB High Pulls
    • 15 KB Swings
    • 12 KB High Pulls
    • 10 Leg Raises

Descriptions of the above exercises can be found toward the end of this article.

After completing each set, rest for 1-2 minutes. Complete each set for a total of 2-3 times.

So which one will you choose? Or will you do both?

Good Luck!

Exercise Descriptions

Dumbbell Thruster

Choose a weight that isn’t too light, or too heavy that you won’t be able to complete the 40 seconds worth of reps. You will start with the Dumbbells at shoulder height, you are to perform a squat using a full range of motion. From the bottom of the squat, you are then to drive the DB’s above the head at the top of the rep using the power and momentum from your legs. You are to lower DB’s back to shoulder height and repeat as many reps as possible in the designated time.


To complete a burpee, from a standing position place your hands on the ground in front of you whilst in a squat like position. Kick your feet back so you end up in a push-up position. Once in this position, to finish you need to kick your feet back in so you are in the original position then return to standing position…..don’t forget to jump at the top!

Rope Waves

Start by grabbing the two ends of battle ropes with both hands whilst sitting in a half squat position, with slightly bent knees and your chest up. Make sure you brace your core and begin to alternate the ropes raising and lowering each arm explosively in a whip motion. Continue to do this for the entire 40 seconds.

Box Jumps

Make sure that you set up a box, bench or step that is a height no higher than the top of your knee. For the purpose of this routine, height is not a factor, but speed is. Make sure that you are not too close to the box, otherwise you may trip on the way up. From a half squat position, you are to drive your hips and hands in a forward motion whilst jumping. Make sure that when you land, you land softly and with soft (bent) knees. You can either step or jump down. Again, repeat as many times as possible on 40 seconds.

Push Press

Start by resting the barbell across your front delts using either a clean grip with hands shoulder width or cross hand grip. Slightly flex and bend your hips and knees, and from this position, explode upward using the momentum from your legs to help drive the bar above your head, making sure you lock out elbows. Slowly lower bar back to the shoulders and repeat.

Front Squat

With the bar racked on your front delts in either a clean grip or with arms crossed, brace your core and start to perform a squat as you would with the bar on your back. Squat down to a depth to where your hips are parallel or below the knee joint. From the bottom, explode upward and repeat.

Front Rack Lunges (Alternating)

At this point, the bar should still be racked on the front of your shoulder. Take a step forward with one leg whilst lowering your hips and back knee to the floor. From the bottom position,  with a straight back, drive with you front foot pushing up to your starting position making sure your weight is through your heels. Make sure to swap legs each time for a total of 10 reps.


As the deadlift is a complex move, we have broken down the movement for you:

  • Step up to the bar without your shins touching and feet shoulder width apart.
  • Grabbing the bar making sure hands are just outside shoulder width apart. A double overhand grip or hook grip can be used.
  • Bend your knees and lower your hips to a depth that is just above parallel to your knees. Your shins should be lightly touch the bar.
  • Lift or face your chest up that will ensure that your lower back it not rounded.
  • Pull your shoulders back and squeeze your shoulders blades to keep your upper back tight.
  • Take a breath, brace your core and squeeze your glutes.
  • Pull the bar keeping it as close to your body as possible, as allowing the bar to be too far in front of your body will cause your form to be off.
  • At the top of each rep, lock your knees out and push your hips through the bar.
  • Lower the bar in the reverse manner into which you pulled.
  • Repeat

Bench Press

Lie flat on the bench with your feet firmly planted flat on the floor and shoulders blades squeezed (this will raise your chest). Grab the bar using the rings as a guide (a closer grip may be used if preferred). Take a big breath bracing your core, unrack the bar so arms are straight. Lower the bar to a depth where it just touches your chest. Squeeze your chest and press the bar up in an explosive manner and finish the rep when arms are locked or with a soft bend in the elbows but chest remaining up.

Kettlebell Swing

The starting position of a KB swing is similar to that of a deadlift with feet shoulder width apart, hips back, bent knees, chest up and shoulder blades back and squeezed. The KB should be in line with your feet. Make sure your weight is through in your heels and you’re gripping the KB. To perform the swing, drive your hips forward whilst lifting the KB;, the force you create by driving your hips forward will create enough momentum to raise the KB to shoulder height. Once the KB starts to come back down and towards you repeat the same steps (hips back, bent knees weight through your heels) but without letting the KB touch the ground.

Kettlebell High Pull

This is a cross between a deadlift, swing and upright row. Set yourself up as you would a KB swing. Once you start driving your hips forward and locking the knees, pull the KB up keeping it close to your body as you would and upright row. Return the KB to the ground in the position you started in.

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