What fitness routines will get you fit the fastest? This is a question that many beginners and even long-time fitness buffs ask and talk about. Everyone has an opinion. Now, it seems commonly known or at least individuals believe they are the experts in it. This method is interval training, but wait, it is not the interval training just by doing it on a bike, running, etc. but it is called ‘interval weight training,’ which is how our founder has trained athletes for a long time.
Often, one thinks of getting on a bike at the gym, riding slowly then, speeding up for a short period, returning to the normal speed and then, speeding up again. It is akin to doing hill programs on stationary bikes in the gym, but it is so much more.
Interval weight training is based on science and on how the physiology of the body works. And, done properly, this type of training is the very fastest way to get into great shape.
How does Interval Weight Training Work?
Interval weight training is a simple concept that is comprised of three basic parts:
- Select a full-body lift, i.e., a lift that works every muscle in the body;
- Follow this with a fast-paced cardio exercise; and
- Finish with a high-rep, body-weight finisher to polish it all off.
Think of it as a circuit. For step 1, choose three different lifts. For example, let’s do a push press, clean and press, and goblet squat (these are all described in our ‘exercise descriptions’ section). Perform one set of each for 6, 6, and 12 reps respectively.
Step 2 utilizes a fast-paced cardio exercise such as rowing, stationary bike, burpees, etc. For example, row for two minutes for up to 600 yards if your machine has a distance meter then, ride your bike for two minutes to burn as many calories as you can. Finally, for step 2, do as many burpees as you can with a goal of at least 25-35.
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For step 3, you need a body-weight finisher such as pull ups, lunges or split-squat jumps, and pushups. Let’s look at an example. Perform pull ups (attempt 50-75 in sets of 5-10), but not to failure. You will likely need to build up to this. Next, include split-squat jumps (10-15 reps per leg or lunges – 50 to 100 in sets of 20); and pushups in sets of 5-20 depending on your capability for 50-100 reps.
To summarize the routine, perform the steps as a circuit – in other words go from one step to the next. For example, select a total body lift from step 1 and do it; move to step 2 for a cardio exercise and do your two minutes then, move onto step 3 for a body-weight finisher. Only after you have completed the three exercises can you rest. Rest period is limited to 2 minutes max. Thus, you have completed your first round, like a boxer. Once you have rested, begin the second round with the subsequent exercise in each step given above, resting only after the entire circuit is done each time and until all three rounds have been completed.
Generally, the body-weight finishers give individuals problems. If you have trouble with the reps for these, break them down into short sets of less reps, minimal rest between then, take your 2 minute rest after the body-weight finisher before continuing to the subsequent round.
In many respects, this is like speed-strength training for athletes for which the concept is similar, but the work load in the latter is much greater.
As with any program, intensity is the key thus, rest periods are short, no headphones because you won’t have time to listen to music. Move your but and finish. The total time to completion is within 40 minutes.