By Amanda Gabriel
Senior Writer
High intensity interval training (HIIT) workouts are one of the fastest ways to lose body fat and tone muscles. HIIT workouts usually involve a specific number of timed rounds for different exercises, mainly centered around cardio. This can sometimes steer weightlifters away from trying a high interval training workout, but what happens when you add weights to your cardio?
Instead of intensity training, switch up your routine with “density” training. When combining cardio with weightlifting, both the fast and slow twitch muscles are engaged in your body and the overall calorie burn is increased. Moreover, making the exercises heavier allows your body to increase strength while also increasing endurance because of the timed rounds.
As an example of a density training workout, I have created a routine that incorporates movements for all fitness levels. The workout contains six movements and every pair of exercises targets a different body part—either arms, legs, or abs.
To begin the first set, grab dumbbells that are five to ten pounds lighter than the maximum weight with which you can complete the exercise. For example, the first exercise is bicep curls, so if you can lift a maximum weight of 15 pounds, choose the 10 or five pound dumbbells. Next, set a timer for four minutes. During the first 20 seconds, complete as many bicep curls as possible without resting, making sure to focus on form and not speed. After the first 20 seconds, rest for 10 seconds. For the remaining 20 seconds in that first minute, complete as many reps of pushups as you can without resting. Repeat this pattern for a total of four minutes, then rest for one minute.
The next round uses the same timing, but with different exercises. For the first 20 seconds, complete as many air squats as possible. After the ten second rest, lunge backwards holding the same dumbbells as before at your sides. Keep going until the four minutes are complete. The last four minutes involves the abs. You will need a weighted ball for kayaks and V-ups.
When completing any HIIT or density workout, the mindset is the same—push yourself without resting for as long as you can for better results; however, if you need to take a break, then do so. Do not push your body to the point of illness, but do know the difference between stopping because you do not feel good or stopping because you think you can’t. It is also important to note that the weights you choose are dependent upon yourself. Heavier weights and fewer reps will grow bigger muscles over time, whereas lighter weights and more reps is better for toning. Overall, either choice is a good one if you are getting yourself to the gym and working on your health.