High Impact Training at Home to Maximize Results
It’s easy to get to a point in your workouts where you just aren’t seeing many gains. You up the ante and start putting more weight on the bar – you add an extra day of lifting to your already tough routine – you even cut everything except chicken breast and protein powder out of your diet – but nothing is working.
In fact, it seems like you are actually losing muscle mass instead of gaining it. What should you do if this is happening to you?
Cut back on your quantity and up the quality of your workouts.
When you hear that you might want to cut back on the amount of time that you are working out each week, you might start to panic. There is really no need to worry, what you are going to do is learn how to add some HIT to your training.
No, this doesn’t mean you’re going to be hitting the heavy bag (although that is a great workout).
We’re talking about HIT, as in High Intensity Training.
You are about to embark on a routine, if you so chose, that will pack more intensity into less time to equal better results for your workouts.
You don’t have to get too complicated when setting up a HIT workout. You are simply going to add more work into less time. It sounds simple, and it really is from a workout set up perspective, but getting through a HIT routine can be very demanding – so start off easy and up the intensity as you get used to it.
Here is a sample HIT schedule to get you started. You’ll be working the entire body in one workout that can be done 3 to 5 times a week. Each workout should only take you half an hour at the most, but you will definitely feel the effects after you are done.
• Warm up thoroughly for 5 to 10 minutes.
• Bench Press with a weight that you can do about 12-15 reps with, but stop at 10.
• Rest for 30 seconds.
• Bent Barbell Rows, again using a weight that you can top out at 15 reps with, but stopping at 10.
• Rest for 30 seconds.
• Squats, using the same weight/rep scheme on previous exercises.
• Rest 30 seconds.
• Pull-Ups – Do as many as you can.
• Rest for 2 to 4 minutes and start over again.
That’s all there is to HIT workouts. Use compound exercises that hit several muscle groups with a relatively heavy weight. Add minimal rest between exercises and move directly on to the next exercise. One circuit should have you breathing pretty heavy, and you may notice that you will have to lower your weights on successive circuits, and that is to be expected. It’s all about minimal rest and keeping the intensity high. If you can do this circuit 3 to 5 times, you are in great shape.
If you can’t, don’t worry – this routine will have you breaking through plateaus and moving on to greater gains.
Written by Franklin Williams of Ultimate Fitness Gear, your top source for the Insanity Workout.
More articles about Training at Home:
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About Health and Fitness on KieFit.com
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CLICK HERE: http://www.kiefit.com/
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Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S.Please ad me to your twitter, facebook and linkedin.
http://twitter.com/KieFitDotCom
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It’s easy to get to a point in your workouts where you just aren’t seeing many gains. You up the ante and start putting more weight on the bar – you add an extra day of lifting to your already tough routine – you even cut everything except chicken breast and protein powder out of your diet – but nothing is working.
In fact, it seems like you are actually losing muscle mass instead of gaining it. What should you do if this is happening to you?
Cut back on your quantity and up the quality of your workouts.
When you hear that you might want to cut back on the amount of time that you are working out each week, you might start to panic. There is really no need to worry, what you are going to do is learn how to add some HIT to your training.
No, this doesn’t mean you’re going to be hitting the heavy bag (although that is a great workout).
We’re talking about HIT, as in High Intensity Training.
You are about to embark on a routine, if you so chose, that will pack more intensity into less time to equal better results for your workouts.
You don’t have to get too complicated when setting up a HIT workout. You are simply going to add more work into less time. It sounds simple, and it really is from a workout set up perspective, but getting through a HIT routine can be very demanding – so start off easy and up the intensity as you get used to it.
Here is a sample HIT schedule to get you started. You’ll be working the entire body in one workout that can be done 3 to 5 times a week. Each workout should only take you half an hour at the most, but you will definitely feel the effects after you are done.
• Warm up thoroughly for 5 to 10 minutes.
• Bench Press with a weight that you can do about 12-15 reps with, but stop at 10.
• Rest for 30 seconds.
• Bent Barbell Rows, again using a weight that you can top out at 15 reps with, but stopping at 10.
• Rest for 30 seconds.
• Squats, using the same weight/rep scheme on previous exercises.
• Rest 30 seconds.
• Pull-Ups – Do as many as you can.
• Rest for 2 to 4 minutes and start over again.
That’s all there is to HIT workouts. Use compound exercises that hit several muscle groups with a relatively heavy weight. Add minimal rest between exercises and move directly on to the next exercise. One circuit should have you breathing pretty heavy, and you may notice that you will have to lower your weights on successive circuits, and that is to be expected. It’s all about minimal rest and keeping the intensity high. If you can do this circuit 3 to 5 times, you are in great shape.
If you can’t, don’t worry – this routine will have you breaking through plateaus and moving on to greater gains.
Written by Franklin Williams of Ultimate Fitness Gear, your top source for the Insanity Workout.
More articles about Training at Home:
- Home Exercise Equipment for Cardio Workouts
- Fitness | Fast Home Fitness Training – How to get better results!
- Tips For Getting Fitness At Home | Logan Sport Funeral.com
=====================================
Free and Helpful Information
About Health and Fitness on KieFit.com
Submit your Articles
CLICK HERE: http://www.kiefit.com/
=====================================
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S.Please ad me to your twitter, facebook and linkedin.
http://twitter.com/KieFitDotCom
http://www.facebook.com/KieFitDotCom
http://www.linkedin.com/in/KieFitDotCom
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