How You Can Use 12-Minute H.I.R.T. Workouts To Suck The Fat Out Of Your Body Like An Interval Workout Using 3 Reps At A Time
Introducing the BIG H.I.R.T. (High Intensity Resistance Training)
Just like we promised, here’s an introduction to a unique and brand new fat melting workout that Karen and I have been using this summer.
This fun and totally different 12-minute approach will save you time and give you a power packed 1-2 punch of both fat burning intervals and muscle sculpting weights at the same exact time.
But first, there has been a lot of hype over the years about using high reps to tone up. Instead of getting into a detailed discussion about science, different muscle fibers, types, and reactions, let’s just cut to the chase.
High reps for toning up is a complete myth and fat loss hype.
There are definitely benefits to high rep training at times, but doing more reps will not help you tone-up more, get leaner, or burn more fat.
Variety, consistency, and the synergistic effect of intense exercise and nutrition working together is what will make you a lean and toned, fat burning machine.
Just remember this saying: “Abs are created in the kitchen”.
If your nutrition is consistent and your exercise is brief and intense, you’ll burn the ugly fat. The rep ranges shouldn’t matter that much as long as you’re using variety and progressively increasing intensity.
Karen and I actually use higher rep sets (15 to 25 reps) at times to get variety, “shock” our bodies, and prevent burnout. However, we also use short 12-minute workouts that go as low as 3 rep sets to get a fascinating fat burning effect as well.
Our brand new 12-minute H.I.R.T. workouts are the perfect example.
This workout approach is really simple and this training style can be used with any exercise…any time, any place.
It’s a type of training that’s called “timed-volume” training where the idea is to never go to failure on any sets but instead focus on doing as MANY sets as you can within a certain block of time.
(Watch the video above for specific examples you can use)
For working larger body parts like chest, back or legs, we recommend 12 to 15 minute blocks of time. When working smaller body parts (pretty much everything else), use 12-minute time blocks.
Here’s how you can apply this workout:
- Start by doing a set of 3 reps, stop and rest 12 seconds. Now do another set of 3 reps. Stop and rest 12 seconds.
- Continue repeating the 3-rep sets and 12 seconds rest until you can’t get 3 reps anymore. When you hit this point, begin taking 20 seconds rest between your 3 rep sets.
- Keep going using 3 rep sets and 20 seconds rest until you again can’t get 3 reps anymore. Then extend your rest another 10 seconds and take 30 seconds rest in between your 3 rep sets. If you have to increase again, go to 40 seconds, and so on.
- Keep repeating this sequence until your 12 minutes are up.
This workout is very simple! Just NOT easy. 🙂
Basically, the idea here is not to go to failure on any of your reps but to manage your fatigue so that you can maximize your training volume (i.e. more reps and sets).
Because you’ll be able to do a lot more reps with any given exercise, you will seriously rev up your metabolism. You’ll get a 1-2 punch with the benefits of strength training and interval cardio at the same exact time!
And because you’re only doing 3 rep sets, you’re using your fast-twitch muscle fibers, which have a LOT more calorie burning potential.
This was originally designed for bodyweight training, so it’s great for home workouts. But that doesn’t mean you can’t use it with free weights and machines as well – it’ll work great for any type of exercise that gives you the flexibility to follow the rest periods properly.
Next, you must pick a weight that’s not too light AND not too heavy.
All you have to do is switch to a more challenging body position or increase the weight.
If you can go more than half way through a workout while keeping to the 12-second rest period, then you need to up the intensity level by using a heavier weight. Or, you can start using a slower negative or pause at the top of the movement to increase intensity.
For example, if you can do more than 5 to 6 minutes with the same weight or exercise, then you know you’ve picked a weight or resistance that’s too light.
And trust us, you’ll get to a point where you’re not able to do 3 rep sets on 12 seconds rest and you’ll have to bump up the rest periods.
This will get your metabolism cranked up big time.
ADVANCED TRICK: Here’s where it gets really intense and interesting. After you use this workout and get a feel for it, you can crank it up a notch.
Here’s how: When you have 2 minutes left, try to lower rest periods back down to 12 seconds. This is where it starts to really “HIRT”…haha. You should break into a sweat and get a serious fat burning interval effect from this last 2 minute burst.
You can use this type of training with pretty much any training split and any program.
This is truly one of THE best ways we’ve found to get a fat-burning AND a muscle-toning effect out of bodyweight training, free weights or even machines in the shortest amount of time.
Use this style of training in conjunction with the right nutrition program (especially one like the ULTIMATE Summer Fat Loss Nutrition Cycle that we’ll be giving you this Wednesday), and you’ll get a fascinating metabolic-fat burning effect.
This synergistic one-two punch will suck the fat right out of you.
We really hope you enjoy this unique eye-opening free workout and it motivates you like it did us!
See you tomorrow with the ULTIMATE Summer Fat Loss Nutrition Cycle.
Stay lean and fit,
Shaun and Karen
P.S. Please make sure to share this with all of your friends, family and co-workers who you know can benefit from this fun and unique time-saving approach.
P.P.S. We’ll be back tomorrow with an introduction to the Metabolic Manipulation food cycle. You’ll learn how to apply a Brand New 3-Day Fat Loss Cycle.
Big Hint:You’ll learn how to apply Cheat Days, Strategic Fasting, and Shake-Fruit Days to suck the fat right out of you like a vacuum. 😉