{"id":68224,"date":"2024-12-10T11:28:07","date_gmt":"2024-12-10T11:28:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68224"},"modified":"2024-12-10T19:16:42","modified_gmt":"2024-12-10T19:16:42","slug":"hirt-high-intensity-training-explained","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/","title":{"rendered":"HIRT Explained: Unlock the Power of High-Intensity Resistance Training"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#What_is_HIRT_and_Why_Is_It_Revolutionary\" >What is HIRT and Why Is It Revolutionary?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Definition_and_Key_Principles_of_HIRT\" >Definition and Key Principles of HIRT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Why_Choose_HIRT_over_Traditional_Workouts\" >Why Choose HIRT over Traditional Workouts?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Benefits_of_HIRT_You_Cant_Ignore\" >Benefits of HIRT You Can\u2019t Ignore<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Maximum_Results_in_Minimum_Time\" >Maximum Results in Minimum Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Comprehensive_Fitness_Strength_Endurance_and_Fat_Loss\" >Comprehensive Fitness: Strength, Endurance, and Fat Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Mental_Benefits_Confidence_and_Discipline\" >Mental Benefits: Confidence and Discipline<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#How_to_Design_the_Perfect_HIRT_Workout\" >How to Design the Perfect HIRT Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Anatomy_of_a_HIRT_Session\" >Anatomy of a HIRT Session<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Beginner-Friendly_HIRT_Plan\" >Beginner-Friendly HIRT Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Intermediate_and_Advanced_HIRT_Strategies\" >Intermediate and Advanced HIRT Strategies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Tips_for_Building_a_HIRT_Exercise_Program\" >Tips for Building a HIRT Exercise Program<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Common_Myths_and_Mistakes_in_HIRT\" >Common Myths and Mistakes in HIRT<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Myth_HIRT_Is_Only_for_Advanced_Athletes\" >Myth: HIRT Is Only for Advanced Athletes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Mistake_Ignoring_Recovery_Time\" >Mistake: Ignoring Recovery Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Mistake_Comparing_HIRT_to_HIIT\" >Mistake: Comparing HIRT to HIIT<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#5-Minute_HIRT_Routine_to_Try_Today\" >5-Minute HIRT Routine to Try Today<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Warm-Up_1_Minute_of_Dynamic_Stretches\" >Warm-Up: 1 Minute of Dynamic Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Main_Workout_3_Exercises_Squats_Push-Ups_Plank\" >Main Workout: 3 Exercises (Squats, Push-Ups, Plank)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Cool-Down_1_Minute_of_Stretching\" >Cool-Down: 1 Minute of Stretching<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Is_HIRT_better_than_HIIT_for_building_muscle\" >Is HIRT better than HIIT for building muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#How_many_times_a_week_should_I_do_HIRT\" >How many times a week should I do HIRT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Do_I_need_special_equipment_for_HIRT\" >Do I need special equipment for HIRT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Can_HIRT_help_with_weight_loss\" >Can HIRT help with weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#Is_HIRT_suitable_for_beginners\" >Is HIRT suitable for beginners?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">High-intensity resistance training (HIRT) is a high-powered workout technique. It combines short but intense bouts of resistance-based fitness routines with rest periods. It&#8217;s not a new concept but is gaining ground again among gym-goers. You can also do it with basic gear for home workout plans with resistance bands or hand weights. Get ready to enhance your workouts with this high-speed calorie-burning routine!<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hirt:_High-Intensity_Training_Explained\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/gym.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_HIRT_and_Why_Is_It_Revolutionary\"><\/span><strong>What is HIRT and Why Is It Revolutionary?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A HIRT training program mixes high-energy aerobic exercise with lifting weights. The modern workout can help you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build muscle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burn fat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost your heart health\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s one workout for an all-in-one experience and it&#8217;s a huge time-saver. Most sessions are just 20 to 30 minutes long, which makes it the perfect workout for a busy person.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike traditional exercise styles, HIRT offers a better variety of activities to keep you engaged in the workout. It&#8217;s also unique because it combines cardio and <\/span><a href=\"https:\/\/betterme.world\/articles\/functional-strength-training\/\"><span style=\"font-weight: 400;\">strength training<\/span><\/a><span style=\"font-weight: 400;\"> into one workout. Traditional plans often separate the two. This makes HIRT a more efficient and well-rounded fitness routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hirt:_High-Intensity_Training_Explained\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66245\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-1024x576.png\" alt=\"Hirt: High-Intensity Training Explained\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Definition_and_Key_Principles_of_HIRT\"><\/span><strong>Definition and Key Principles of HIRT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIRT uses high-intensity resistance training intervals with traditional resistance training(1). It involves:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Short-duration, high-effort workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Very short rest periods between exercises (around 15 seconds)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quick and efficient completion<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research has shown that it\u2019s effective for enhancing your aerobic and muscle-building ability. It also includes some gymnastic elements to further enhance your fitness. For example, you may use parallel bars of handstands in the sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a HIRT drill, you\u2019ll complete circuits of strength exercises without rest that require a lot of focus and effort. You\u2019ll follow each with a short recovery between blocks of work. It differs from traditional weight training as you rest less and engage in more intense exercises.<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hirt:_High-Intensity_Training_Explained\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Choose_HIRT_over_Traditional_Workouts\"><\/span><strong>Why Choose HIRT over Traditional Workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIRT is a fresh and exciting way to work out. It\u2019s innovational in that it:<\/span><\/p>\n<ul>\n<li><b>Saves time<\/b><span style=\"font-weight: 400;\">: <\/span><span style=\"font-weight: 400;\">Fast workouts make fitting it into your busy schedule easy.\u00a0<\/span><\/li>\n<li><b>Builds muscle<\/b><span style=\"font-weight: 400;\">: Weight lifting works to boost muscle strength.<\/span><\/li>\n<li><b>Burns calories<\/b><span style=\"font-weight: 400;\">: Its intensity leads to more calories burned.\u00a0<\/span><\/li>\n<li><b>Improves heart health<\/b><span style=\"font-weight: 400;\">: The movements get your blood pumping.<\/span><\/li>\n<li><b>Keeps things interesting: <\/b><span style=\"font-weight: 400;\">The variety of exercises never leaves you bored.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A recent study compared HIRT and classic resistance training. Participants were split into two groups to compare the two plans. Both proved to help build muscle. However, the HIRT participants showed a greater increase in endurance and aerobic power.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other research found HIRT to be more effective in improving heart health and lowering the risk of heart disease(2). It\u2019s a good idea to speak to your doctor before starting a new exercise routine as they can help you plan your workout around your health needs.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/workouts-that-burn-1000-calories\/\">8 Workouts That Burn 1,000 Calories<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_HIRT_You_Cant_Ignore\"><\/span><strong>Benefits of HIRT You Can\u2019t Ignore<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Staying fit and active is essential for keeping your mind and body strong. HIRT is known for its positive impact on heart health, but it also comes with other benefits to improve your overall health.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Maximum_Results_in_Minimum_Time\"><\/span><strong>Maximum Results in Minimum Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The popularity of HIRT is due to its ability to deliver <a href=\"https:\/\/betterme.world\/articles\/beginner-full-body-workout-30-day-plan-for-newbies\/\">full-body strength workouts<\/a> with maximum results quickly. The workouts are brief but intense. This makes it effective in helping build strength and improve heart health(3). HIRT for fat loss is also very effective.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What&#8217;s even better about HIRT is its ability to build endurance and the metabolic benefits of strength training. It&#8217;s known as the &#8220;afterburn effect&#8221;, where the body continues to burn calories even after the workout is over. This ensures you maximize the workout benefits without spending long hours in the gym.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Comprehensive_Fitness_Strength_Endurance_and_Fat_Loss\"><\/span><strong>Comprehensive Fitness: Strength, Endurance, and Fat Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIRT is highly effective for achieving holistic fitness. It improves the big three:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Endurance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat loss<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hirt:_High-Intensity_Training_Explained\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66178\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-1024x576.png\" alt=\"Hirt: High-Intensity Training Explained\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><strong>Strength<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">HIRT builds and maintains muscle through training. Muscles recover and rebuild during short rest periods, but it also gives you(4):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stronger bones<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced pain in your joints and back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reversed muscle aging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved speed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better movement control<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">HIRT is an anaerobic exercise. This means that the short and intense bursts of activity rely on energy sources from the muscle. Others rely more on oxygen. You build muscle strength and power with an overall enhanced athletic performance.\u00a0<\/span><\/p>\n<ul>\n<li style=\"text-align: left;\"><strong>Endurance<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research has shown that HIRT builds your endurance versus other types of resistance training(6). As it increases, you\u2019ll see other positive changes in your body, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boosted energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better fat utilization<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mental toughness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved stamina<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The effects go beyond your athletic performance. You&#8217;ll also see yourself being more active at home in your personal and professional life.\u00a0<\/span><\/p>\n<ul>\n<li><strong>Fat Loss<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">HIRT for <a href=\"https:\/\/betterme.world\/articles\/low-intensity-workouts\/\">fat loss<\/a> workouts is incredibly effective. Staying consistent with your routine may lead to a smaller waist and lower your risk of obesity (7). You&#8217;re building muscle and reducing fat for a leaner and toned physique.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your metabolism goes up as you burn calories. This means that you keep burning calories even after the workout ends. The more calories burned, the more fat loss. HIRT workouts are great for weight loss programs.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hirt:_High-Intensity_Training_Explained\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-65810\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Skinny-Waist-Big-Butt-Workout-To-Progress-Toward-A-Perfect-Body-1024x576.png\" alt=\"Hirt: High-Intensity Training Explained\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Skinny-Waist-Big-Butt-Workout-To-Progress-Toward-A-Perfect-Body.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Skinny-Waist-Big-Butt-Workout-To-Progress-Toward-A-Perfect-Body-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Skinny-Waist-Big-Butt-Workout-To-Progress-Toward-A-Perfect-Body.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Skinny-Waist-Big-Butt-Workout-To-Progress-Toward-A-Perfect-Body-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mental_Benefits_Confidence_and_Discipline\"><\/span><strong>Mental Benefits: Confidence and Discipline<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A study by UC Davis Health showed that intense exercise, such as HIRT, raises neurotransmitter levels in the brain. The effect can help replenish levels where they are depleted during particular mental health conditions, such as depression(5). Other areas that are positively impacted by high-intensity exercise are how you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">See and understand things<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your thinking skills<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Manage feelings<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Regular activity of any kind is good for your mental health, but high-intensity resistance training can further enhance the benefits. Let&#8217;s look specifically at confidence and discipline.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIRT requires planning and goal setting. When you successfully reach your fitness goals, you build self-esteem and confidence. As you see results, the sense of accomplishment will also begin to translate into other areas of your life instilling a can-do attitude.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The physical challenge of exercise requires mental toughness. You must be able to push past limits. Overcoming the initial discomfort with the new workout can foster a stronger mindset. You&#8217;ll also be able to move through difficult situations. You could live with a more disciplined and persistent attitude overall.\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Design_the_Perfect_HIRT_Workout\"><\/span><strong>How to Design the Perfect HIRT Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best way to design your perfect HIRT workout is to tailor it to your needs. It can be suitable for any fitness level while still being challenging and effective. Here\u2019s how to get started.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Anatomy_of_a_HIRT_Session\"><\/span><strong>Anatomy of a HIRT Session<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bones of a good HIRT session involve:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-Up<\/b><span style=\"font-weight: 400;\">: 5-10 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Main Workout<\/b><span style=\"font-weight: 400;\">: 20-30 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-Down<\/b><span style=\"font-weight: 400;\">: 5-10 minutes<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Before you start, it\u2019s important to have a plan before you head into your session (8). Choose your exercises beforehand. Do this by creating a series of circuits with at least four exercises to repeat without stopping. Also, grab a timer to keep track of time spent during each activity and rest period.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner-Friendly_HIRT_Plan\"><\/span><strong>Beginner-Friendly HIRT Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to working out or HIRT, it&#8217;s best to start slowly. Gradually build up your routine. Start with a <a href=\"https:\/\/betterme.world\/articles\/full-body-warm-up-exercises-best-pre-workout-routine\/\">warm-up<\/a> by gently jogging and performing stretches. You can also time yourself doing arm circles and torso twists.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, move on to the exercises that target multiple muscle groups. HIRT for beginners should look at:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise Selection<\/b><span style=\"font-weight: 400;\">: <\/span><span style=\"font-weight: 400;\">Lean toward basic body weight exercises and light weights. Think push-ups, mountain climbers, and squats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity<\/b><span style=\"font-weight: 400;\">: Keep the intensity at a moderate level. It\u2019s best to build up intensity as you become stronger.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sets\/Reps<\/b><span style=\"font-weight: 400;\">: Start with 2 sets of 10-12 reps.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest Periods<\/b><span style=\"font-weight: 400;\">: Allow 30-45 seconds of rest between sections.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The cool-down will be the same across all levels. You\u2019ll want to do static stretches, deep breathing exercises, and light foam rolling to recover.\u00a0<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hirt:_High-Intensity_Training_Explained\" target=\"_blank\" rel=\"noopener\">maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermediate_and_Advanced_HIRT_Strategies\"><\/span><strong>Intermediate and Advanced HIRT Strategies<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Let\u2019s take it up a notch! The advanced HIRT workout sees an increase in intensity and overall effort. The warm-up is jumping jacks, high knees, and stretching with added resistance. The key is to prepare your body for a challenging workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you move to the main workout, you should consider:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise selection<\/b><span style=\"font-weight: 400;\">: More complex movements and heavier weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity<\/b><span style=\"font-weight: 400;\">: Increase the challenge and intensity of the activities through progressive overload techniques.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sets\/Reps<\/b><span style=\"font-weight: 400;\">: Aim of 3-4 sets of 12-15 reps with additional weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest Periods<\/b><span style=\"font-weight: 400;\">: Shorten rest periods to about 15-30 seconds each.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example of how to structure your HIRT workout for your fitness level:<\/span><\/p>\n<div>\n<p style=\"text-align: center;\"><strong>Lower-Body Exercise<\/strong><\/p>\n<\/div>\n<div class=\"wpsm_comptable_shortcode_echo\">\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-432\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Beginner<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Advanced<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBody weight squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBarbell squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLunges\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tJump lunges\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<\/div>\n<div><\/div>\n<div style=\"text-align: center;\"><strong>Upper-Body Exercise<\/strong><\/div>\n<div>\n<div class=\"wpsm_comptable_shortcode_echo\">\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-433\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Beginner<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Advanced<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tKnee push-ups\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBench press\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell rows\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPull-ups\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<\/div>\n<\/div>\n<div><\/div>\n<div style=\"text-align: center;\"><strong>Core Exercise<\/strong><\/div>\n<div>\n<div class=\"wpsm_comptable_shortcode_echo\">\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-434\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Beginner<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Advanced<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlanks\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlank with shoulder taps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<\/div>\n<\/div>\n<div><\/div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Building_a_HIRT_Exercise_Program\"><\/span><strong>Tips for Building a HIRT Exercise Program<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before jumping into HIRT, here\u2019s some helpful tips you should keep in mind:<\/span><\/p>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Assess your fitness level<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">You should focus more on the form to stay safe and learn the workouts. Advanced students may concentrate more on weights and intensity.\u00a0<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\"><b>Find the right exercises. <\/b><span style=\"font-weight: 400;\">The idea is to choose activities that work for multiple muscle groups. Mix both <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-split\/\"><span style=\"font-weight: 400;\">body weight<\/span><\/a><span style=\"font-weight: 400;\"> and physical weights for variety in your workout.\u00a0<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adjust the intensity<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">Don&#8217;t make it too difficult at first. Aim for moderate intensity with extended rest periods to build up your endurance and master the more challenging movements.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track your progress<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">You&#8217;ll want to switch to heavier weights and more challenging moves as you become stronger and improve.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize recovery<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">You need enough rest and recovery to avoid burnout and stay safe from injury.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">Adjust your workout based on how you&#8217;re feeling. Staying flexible will keep you injury-free and ensure you stick with the workout.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Myths_and_Mistakes_in_HIRT\"><\/span><strong>Common Myths and Mistakes in HIRT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Addressing the common myths and mistakes of HIRT is essential for ensuring it&#8217;s safe and effective. Here are some tips to help you avoid mistakes while maximizing your results:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Myth_HIRT_Is_Only_for_Advanced_Athletes\"><\/span><strong>Myth: HIRT Is Only for Advanced Athletes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The reality is that HIRT can be tailored for all fitness levels and ages. Recent research has shown that high-resistance circuit training improves bone density, lean muscle mass, and heart health in older adults(9). So regardless of age or fitness level, HIRT can work for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to adjust the intensity and weights of the exercises. More intensity isn&#8217;t always best.\u00a0 Start with <\/span><a href=\"https:\/\/betterme.world\/articles\/28-day-calisthenics-workout-challenge\/\"><span style=\"font-weight: 400;\">body weight<\/span><\/a><span style=\"font-weight: 400;\"> exercises and add lighter weights as you progress. Focus on nailing the form of the workout, and then you can try the more challenging movements.\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_Ignoring_Recovery_Time\"><\/span><strong>Mistake: Ignoring Recovery Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Recovery is vital to prevent injury and muscle growth. Overtraining syndrome can happen. When you exercise too often or too intensely, it starts to hurt your body. It may start as just muscle pain or anxiety and lead to more serious symptoms such as insomnia and high blood pressure(10).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure you work rest days into your schedule. When you&#8217;re not working out, you must get plenty of high-quality sleep, stay hydrated, and practice self-care. Speak with your doctor if you&#8217;re worried about how your body adapts to the workout.\u00a0\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hirt:_High-Intensity_Training_Explained\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62762\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-1024x576.png\" alt=\"Hirt: High-Intensity Training Explained\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_Comparing_HIRT_to_HIIT\"><\/span><strong>Mistake: Comparing HIRT to HIIT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIRT vs HIIT: What\u2019s the difference? HIRT isn\u2019t the same as high-intensity interval training (<a href=\"https:\/\/betterme.world\/articles\/hiit\/\">HIIT<\/a>). They&#8217;re similar in that they practice high-intensity with short-duration workouts, but their high-intensity interval training differences are not always well-known.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIRT emphasizes resistance training. It wants you to use weights or other forms of resistance to build muscle, while HIIT focuses more on cardio exercises to increase your heart rate and overall fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIRT also uses more equipment to help with resistance exercises, such as free weights and bands. HIIT uses less equipment as it focuses more on <\/span><a href=\"https:\/\/betterme.world\/articles\/core-calisthenics\/\"><span style=\"font-weight: 400;\">body movements<\/span><\/a><span style=\"font-weight: 400;\">(11). When choosing between HIRT and HIIT, it\u2019s best to think about your fitness goals and current health to determine which is right for you.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5-Minute_HIRT_Routine_to_Try_Today\"><\/span><strong>5-Minute HIRT Routine to Try Today<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Warm-Up_1_Minute_of_Dynamic_Stretches\"><\/span><strong>Warm-Up: 1 Minute of Dynamic Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The goal of the warm-up is to slowly start increasing your heart rate and warm up the muscles. A great quick warm-up is jumping jacks for 1 minute.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Main_Workout_3_Exercises_Squats_Push-Ups_Plank\"><\/span><strong>Main Workout: 3 Exercises (Squats, Push-Ups, Plank)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Next, stand with your feet shoulder-width apart and hands under your shoulders. Squat down, then rise and press your hands overhead. Repeat for 15 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Immediately get into a plank position with hands under your shoulders. Lower your body to the ground and push back up. You can modify the exercise by performing the action on your knees if needed. Repeat for 15 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get into a plank position. Hold the position by keeping your body parallel to the floor and your core engaged. Hold for 15 seconds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Repeat each exercise for 15 seconds until you move through the cycle 4 times.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-to-use-as-weights-at-home-8-creative-solutions\/\">What to Use as Weights at Home: 8 Creative Solutions for an Effective Workout<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cool-Down_1_Minute_of_Stretching\"><\/span><strong>Cool-Down: 1 Minute of Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Try kneeling on the floor and sitting back on your knees. Then, stretch your arms forward on the ground. This is called the child&#8217;s pose and is ideal for a total body cool-down.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hirt:_High-Intensity_Training_Explained\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61867\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-1024x576.png\" alt=\"Hirt: High-Intensity Training Explained\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_HIRT_better_than_HIIT_for_building_muscle\"><\/span><strong>Is HIRT better than HIIT for building muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. The focus of HIRT is on building muscle through the use of resistance strength training workouts, while HIIT thrives with cardio movements that are efficient fat-burning methods but don\u2019t build muscle as effectively as weight training.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_times_a_week_should_I_do_HIRT\"><\/span><strong>How many times a week should I do HIRT?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">How often you do HIRT depends on your fitness level and personal goals. HIRT for beginners should probably be 2-3 times per week initially. You can then slowly increase it to 3-4 times weekly while advanced athletes can do HIRT 4-5 times per week. People at all levels must balance their HIRT workouts with good recovery periods to prevent overtraining.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_I_need_special_equipment_for_HIRT\"><\/span><strong>Do I need special equipment for HIRT?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You don\u2019t need any special equipment to perform an HIRT workout. However, basic items such as dumbbells, resistance bands, and kettlebells will enhance your routine by adding more resistance and variety to your regimen. You can effectively tailor HIRT to meet your needs and available resources.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_HIRT_help_with_weight_loss\"><\/span><strong>Can HIRT help with weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The HIRT training program is effective for weight loss. As you build muscle, your metabolism increases, which leads to a higher calorie burn.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_HIRT_suitable_for_beginners\"><\/span><strong>Is HIRT suitable for beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">HIRT is suitable for all fitness levels, ages, and lifestyles. Success lies in starting slowly and building up your routine as you feel comfortable. You should also speak to your doctor before starting a new workout to stay healthy.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hirt:_High-Intensity_Training_Explained\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/gym.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People of all fitness levels can do the quick and revolutionary HIRT exercise program. The way it combines strength training with cardio helps this workout stand out above the rest. The short but intense sessions help build muscle, burn calories, and improve your heart health. Whether you want to get in shape or lose weight, you can tailor HIRT to suit your needs and fitness goals. Are you ready to transform your fitness routine? Give HIRT a try today to see the difference it can make in your workouts.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>High-intensity resistance training (HIRT) is a high-powered workout technique. It combines short but intense bouts of resistance-based fitness routines with rest periods. It&#8217;s not a new concept but is gaining ground again among gym-goers. You can also do it with basic gear for home workout plans with resistance bands or hand weights. Get ready to [&hellip;]<\/p>\n","protected":false},"author":88,"featured_media":68225,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[241],"class_list":["post-68224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIRT Explained: Unlock the Power of High-Intensity Resistance Training - BetterMe<\/title>\n<meta name=\"description\" content=\"Transform your fitness journey with \u2605 HIRT: HIGH-INTENSITY TRAINING EXPLAINED \u27a4 Unlock its benefits, master the techniques, and achieve maximum results in less time.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIRT Explained: Unlock the Power of High-Intensity Resistance Training\" \/>\n<meta property=\"og:description\" content=\"Transform your fitness journey with \u2605 HIRT: HIGH-INTENSITY TRAINING EXPLAINED \u27a4 Unlock its benefits, master the techniques, and achieve maximum results in less time.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-10T19:16:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4916-HIRT_-High-Intensity-Training-Explained-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Stephanie Wright, RN, BSN\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Stephanie Wright, RN, BSN\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/\"},\"author\":{\"name\":\"Stephanie Wright, RN, BSN\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/c61c29ac85b778887f1e933c6e1424aa\"},\"headline\":\"HIRT Explained: Unlock the Power of High-Intensity Resistance Training\",\"dateModified\":\"2024-12-10T19:16:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/\"},\"wordCount\":2366,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4916-HIRT_-High-Intensity-Training-Explained.png\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">High-intensity resistance training (HIRT) is a high-powered workout technique. It combines short but intense bouts of resistance-based fitness routines with rest periods. It's not a new concept but is gaining ground again among gym-goers. You can also do it with basic gear for home workout plans with resistance bands or hand weights. Get ready to enhance your workouts with this high-speed calorie-burning routine!<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What is HIRT and Why Is It Revolutionary?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A HIRT training program mixes high-energy aerobic exercise with lifting weights. The modern workout can help you:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Build muscle<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Burn fat<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Boost your heart health\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s one workout for an all-in-one experience and it's a huge time-saver. Most sessions are just 20 to 30 minutes long, which makes it the perfect workout for a busy person.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unlike traditional exercise styles, HIRT offers a better variety of activities to keep you engaged in the workout. It's also unique because it combines cardio and <\/span><a href=\\\"https:\/\/betterme.world\/articles\/functional-strength-training\/\\\"><span style=\\\"font-weight: 400;\\\">strength training<\/span><\/a><span style=\\\"font-weight: 400;\\\"> into one workout. Traditional plans often separate the two. This makes HIRT a more efficient and well-rounded fitness routine.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hirt:_High-Intensity_Training_Explained\\\"><img class=\\\"align ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/\",\"name\":\"HIRT Explained: Unlock the Power of High-Intensity Resistance Training - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4916-HIRT_-High-Intensity-Training-Explained.png\",\"dateModified\":\"2024-12-10T19:16:42+00:00\",\"description\":\"Transform your fitness journey with \u2605 HIRT: HIGH-INTENSITY TRAINING EXPLAINED \u27a4 Unlock its benefits, master the techniques, and achieve maximum results in less time.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4916-HIRT_-High-Intensity-Training-Explained.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4916-HIRT_-High-Intensity-Training-Explained.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hirt-high-intensity-training-explained\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Trainings\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/trainings\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"HIRT Explained: Unlock the Power of High-Intensity Resistance Training\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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It combines short but intense bouts of resistance-based fitness routines with rest periods. It's not a new concept but is gaining ground again among gym-goers. You can also do it with basic gear for home workout plans with resistance bands or hand weights. Get ready to enhance your workouts with this high-speed calorie-burning routine!<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><strong>What is HIRT and Why Is It Revolutionary?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A HIRT training program mixes high-energy aerobic exercise with lifting weights. The modern workout can help you:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build muscle<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burn fat<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost your heart health\u00a0<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">It\u2019s one workout for an all-in-one experience and it's a huge time-saver. Most sessions are just 20 to 30 minutes long, which makes it the perfect workout for a busy person.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unlike traditional exercise styles, HIRT offers a better variety of activities to keep you engaged in the workout. 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