• Erin Marsh

WOD: HIIT Spurts between Weight Training Intervals

Updated: Jan 1, 2018

HIIT exercises that include cardio spurts between upper and lower body muscle training using both bodyweight and free weights.


I’ve been increasing my gym workouts due to fewer Mysore mornings, and I’ve had fun playing around with different high-intensity interval training combinations. My caloric burn was comparable to the last HIIT workout I posted, and I found that number depends heavily on how hard I push myself during the push pace segments. If I’m distracted while exercising, my caloric burn is significantly lower. So if you are looking for a higher burn, push yourself to the max during the push segments.


As for weight training, aim for the exhaustion point, a tip I learned from my former trainer and IFBB Physique Pro Phil Thomas. If you are in the Toledo area and need a trainer, Phil is one of the best.


One workout below calls for moderate weight for 15 reps, so we should be fighting to complete rep 14 and 15. For the heavy weight workout, we should barely be able to reach 10.


Make sure to choose a warm-up that works all of the body’s muscles. I started with the elliptical today and then ended up pulling my right trapezius during chin-ups. However, this is the same muscle I pulled/strained a couple weeks ago jumping back into chaturanga, so I don’t think it has fully healed quite yet.



These workouts can be modified based on your needs. I usually lift 2-3 times a week and practice yoga the other days of the week, so I need a more comprehensive workout. If you lift most days of the week, you could reduce the muscle groups used and increase the sets for each. So instead of having one day be upper body, it could be shoulders/back or biceps/triceps. If you only lift one day a week, then combine some of the upper and lower body moves.


I can’t run due to a hip impingement, but running would be a great alternative to the rower or bike. The important part is your heart rate, so make sure to monitor that.


Push pace is about 85% or more of your maximum heart rate, and we want to spend 12-20 minutes of our workout here so that we continue to burn calories after we stop. That’s why it’s so important to reach the push pace during cardio. The rest of the time should be at 70-83% of our maximum heart rate, which is our fat-burning zone. The lifting intervals are tailored to keep us in that zone.


If you try one or of all of my workouts, I would appreciate feedback and suggestions. I’m always looking for workout ideas to keep my own workouts fresh and my muscles challenged, so keep the ideas coming! Hopefully sharing my recent workouts will help you vary your own routine.


HIIT CARDIO AND LOWER BODY HIIT:

618 calorie burn (60 minutes)

5 min warm up on machine of choice

Intervals:

1 min rower push pace

15 squats; hold last for 10 counts

1 min rower push pace

20 speed skaters

1 min rower push pace

20 alternating forward lunges

1 min rower push pace

20 alternating backward lunges

1 min rower push pace

15 plie squats; hold last for 10 counts

1 min rower push pace

10 sidekicks each leg

1 min rower push pace

20 calf raises on step or ledge

1 min rower push pace

Weighted deadlift

1 min rower push pace

Standing splits to knee to calf

1 min rower push pace

Extend one leg parallel to floor; hold 10 counts

4 min on bike:

1 min moderate pace

1 min push pace

1 min recovery pace

1 min push pace

3 sets (moderate to heavy weights) with NO REST:

15 leg extensions

15 leg curls

Repeat bike circuit

4 sets (moderate to heavy weights) with NO REST:

15 abductor presses

15 adductor presses

Repeat bike circuit

STRETCH



HIIT CARDIO AND UPPER BODY:

575 calorie burn (55 minutes)

5 min warm up on machine of choice

Intervals (heavy weights):

1 min rower push pace

15 push-ups

1 min rower push pace

15 bicep curls

15 overhead triceps

1 min rower push pace

15 assisted chin-ups: hands shoulder width and palms face one another

1 min rower push pace

15 hammer curls

15 tricep kickbacks

1 min rower push pace

15 assisted chin-ups: hands shoulder width and palms face away

1 min rower push pace

15 hammer to bicep curls

1 min rower push pace

10 assisted chin-ups: hands wide and facing out

Tricep dips

1 min rower push pace

10 curl to opposite shoulder

15 lawnmower pulls each side

1 min rower push pace

10 lat pulls

10 bicep curls to shoulder press

4 min on elliptical:

1 min moderate pace

1 min push pace

1 min recovery pace

1 min push pace

3 sets moderate weight:

15 dumbell chest presses

12 chest flies

10 dumbell chest presses with weights together and palms facing one another

30 second rest

Repeat elliptical circuit

3 sets heavy weights:

15 lat pulls

15 overhead cable bicep curls

15 overhead cable tricep curls

30 second rest

STRETCH


I’d like to credit my former trainer, Phil Thomas, IFBB physique professional and CEO of CNC Lifestyle Management, with many of these weight training moves. He and his wife, Betty Thomas, are both inspirations to me, and you can see why by their photos.



#exercise #cardio #weighttraining #weightlifting #bodyweightexercises #bodyweightresistance #HIIT #highintensityintervaltraining #freeweights #hipimpingement #hipissues #CNC

erin

MARSH

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