A standard HIRT session is often organized into "blocks" or "circuits" performed for time or reps. Goblet Squats 10–12 Reps Dumbbell Rows 10–12 Reps Push-ups 45s (after circuit) Block 2 Kettlebell Swings Overhead Press Lunges 10 Reps/Side 45s (after circuit)
—weights, bands, or machines—to push muscle groups to near-failure with minimal rest. This approach maximizes EPOC (excess post-exercise oxygen consumption), keeping your metabolism elevated for up to 22 hours after the session. Sample HIRT Workout Plan (Full-Body)
This guide will break down exactly what HIRT is, why it is superior for body recomposition, and provide a complete framework you can use to build your own downloadable plan. hirt workout plan pdf
In the ever-evolving world of fitness, new acronyms appear daily. But every so often, a training methodology emerges that genuinely challenges the status quo. Enter —High-Intensity Resistance Training.
Between the heavy weight and the short rest, it is common to hold your breath during the hard part of the lift. This spikes blood pressure dangerously. Exhale on the effort; inhale on the return. A standard HIRT session is often organized into
To turn a standard weightlifting session into a HIRT workout, you must adhere to three specific variables:
Below is a preview of the 4-week progression you will get inside the full PDF. This is designed for intermediate lifters who can perform basic barbell movements safely. Sample HIRT Workout Plan (Full-Body) This guide will
: Rest periods are typically kept short, ranging from 15 to 60 seconds between exercises or blocks.
If you do a HIRT workout plan on an empty stomach, you will "bonk" (hit the wall). HIRT uses glycogen (stored carbs) as fuel. You cannot run a car on empty, and you cannot run HIRT without carbs.
While HIRT is amazing for fat loss and athleticism, it is not for everyone.