“Properly spaced work-to-rest intervals allow more work to be accomplished at higher exercise intensities with the same or less fatigue than during continuous training at the same relative intensity”, according to the National Strength and Conditioning Association.

The design of your program by combining specific training variables (mainly weight, reps, sets, temp, rest, exercises) will determine how the body needs to change in order to handle the work you are asking it to do.   Whether you want to get stronger, leaner, faster or more muscular, you need to have the right mix of training variables to accomplish your specific goal.

The focus of this program is to maintain your technique while working with heavier loads in lower rep ranges (6-8) to stick to strength principles.  By doing this and being disciplined with the tempo/speed of your movement along with rest times, you will:

  • Increase energy expenditure = efficiency and maximization of your time and effort – get more done in less time, PLUS,
  • Improve strength
  • Focus on the back side of your body for improved posture, glutes
  • Improve body composition – burn fat and build muscle
  • Improve your ability to do more work with less recovery time – increase work capacity
  • Improve your technique as you become fatigued
  • Improve bone density
  • Avoid injuries and see progress
  • Be challenged physically and mentally

That being said, there are some caveats to the above.  This program is versatile in that it can be easily adjusted for intensity; however, for this to be an effective HIIT program, you would want to know:

  • That your technique is on point first. Doing half reps or having poor form won’t get you very far with your training or results
  • How this fits in your periodization, its purpose in your long-term plan
  • How this fits into your activities during the week before and after this workout
  • Weight selection dependent on what you can currently do. Selecting a weight that you can move for 6-8 repetitions with strict form.

If you go heavier for fewer reps and keep rest low, plus control the speed of movement and rest times, you can improve your heart and lung function dramatically without ever having to do a typical “cardio” workout (treadmill, elliptical, bike, etc.)

The workout, listed below in Sequence - Exercise - Variations - Reps - Sets - Rest

Set A
A1 - Front Squat - Dumbbell - Kettlebell(s) - Barbell - 6-8 reps – 3 sets – 10 seconds
A2 - Bent-Over Row - Dumbbells -  Kettlebells - Barbell - 6-8 - 3 - 10s
A3 - Kettlebell swing - 30 seconds - 3 - 30-60s - then go back to A1, A2, A3, etc.

Set B
B1 - Back Squat - Barbell - 6-8 - 3 - 10s
B2 - Dead Lift - Dumbbells, Kettlebells, Barbell - 6-8 - 3 - 10s
B3 - Overhead Press - Dumbbells, Kettlebells, Barbell - 6-8 -3 -30-60s then go back to B1, B2, B3, etc.

Use weight that is 80-85% of your 1-Rep Maximum.  If you don’t know what that is, select a weight that you can do between 6-8 reps with strict form.  If you can do more than 8 reps with that weight, you have gone too light

With the exception the kettlebell swing, all other movements have a 4 second eccentric and 1 second concentric with no pauses in between 4-0-1-0

A1, 10s rest, A2, 10s rest, A3, 90-120s rest.  Repeat this sequence 3 times (completing 3 sets each) then start Set B