Posted on May 02, 2018 by Emily Forbes
What do you do when you’re short on time, want to lift heavy AND want to get a good HIIT session in? Combine all three obviously! This week’s workout is a cheeky heavy weight HIIT. The trick is to go as heavy as possible without being too heavy. You want to get the reps in. Some weights might be your usual lifting weight but others you may need to come down on. I came down on my squat weight as I used the same weight for the lunges.
You do need a bit of a free gym/space/equipment to be able to do this. I was using two Olympic bars at a time, but not everyone has this luxury. If you can get yourself a couple of pump bars loaded up, this will do a grand job. Have the weight plates ready to change and also a step ready to go.
Perform each super-set for 2 minutes with 1 minute rest between sets. That will give you time to change the weight and enough time to recover (if you’ve gone heavy enough you’ll need it). Do 10 reps of each exercise in the set and keep changing until the time is up. Then repeat all super-sets again once more. If you are very short on time, one round is better than none.
- A1: BB squats x 10
- A2: BB reverse lunges x 10 (Use the same weight as you used for your squats)
- B1: Bench press x 10
- B2: BB clean and press x 10
- C1: BB RDL (Romanian deadlift) x 10
- C2: Straddle box jumps (using step) x 10
- D1: BB BOR (bent over row) x 10
- D2: Weighted tricep dips on step x 10
Then if you aren’t dead, finish with a bit of trunk work. Complete 2 rounds.
- Leg/knee raises x 10
- Double weighted Alekna/double crunch (weight in hand and on legs) x 12
- Side planks x 60 seconds each side
Great all over body workout. Definitely gets the heart rate up and feels like you’ve trained hard (I rolled around on the floor for a bit afterwards lol). And don’t forget to check out other training blogs like Ieuan’s barbell metabolic blast.