Your Workouts Reviewed: Bootcamp HIIT
Our experts assess a hardcore body weight HIIT routine.
Everyone's got a workout of their own—your "go-to" routine. But is your routine good enough? We asked our Men's Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.
|Corey S. Taylor Men's Fitness Facebook Friend|
30 seconds of RENEGADE ROWS (25-lb. dumbbells) 30 seconds of BURPEES (25-lb. dumbbells) 30 seconds of WEIGHTED SQUAT JUMPS (15-lb. dumbbells) 30 seconds of HIGH KNEES REPEAT X 2 (7 seconds rest after first circuit of the four movements are completed, then repeat) 60-SECOND REST 45-second PLANK 45-second BICYCLES 45-second MOUNTAIN CLIMBERS 45-second 45-DEGREE HOLD (feet 45 degrees in air) REPEAT X 2 (no rest after the circuit) 60-SECOND REST 30 seconds of STATIC LUNGES (Step To Front) with SHOULDER PRESSES (25-lb. dumbbells) 30 seconds of PLANK PUSH-UPS 30 seconds of STATIC LUNGES (step back) with BICEP CURLS (25-lb. dumbbells) 30 seconds of HIGH KNEES (in place) REPEAT X 2 (7 seconds rest after first circuit of the four movements are completed, then repeat) 60-SECOND REST 45-second PLANK 45-second BICYCLES 45-second MOUNTAIN CLIMBERS 45-second 45-DEGREE HOLD REPEAT X 2 (7 seconds rest after first circuit of the four movements are completed, then repeat) 60-SECOND REST 30 seconds of SPIDER MAN PUSH-UPS 30 seconds of WEIGHTED JABS (5-lb. dumbbells) 30 seconds of WEIGHTED UPPERCUTS (5-lb. dumbbells) 30 seconds of HIGH KNEES (in place) REPEAT X 2 (7 seconds rest after first circuit of the four movements are completed, then repeat)
Expert Assessment #1
|Rob Sulaver C.S.C.S. is the owner and founder of BandanaTraining.com Follow Sulaver on Twitter @BandanaTraining and Bandana Training on Facebook|
Pros: This workout is exactly what clients want—high octane, full of variety and 50% abs. Cardio-Strength Circuits like these are a killer way to shred fat, maintain lean muscle mass and develop cardiovascular fitness. Also, as a trainer you've probably figured out that these workouts fit beautifully into bootcamp style training or small group exercises where a bunch o' different clients can do the same exercise/time at their own tempo/resistance = everyone winning. Cons: Cardio Strength circuits are effective, no doubt. But, this should not be the only way you train. If that's the case, you're dismissing an entire world of magic that will help you and your clients reach their goals. Varied phase training is crucial for continued progress. If you want to be a rockstar trainer, don't be a one-trick pony. Make sure you study and understand other exercise modalities—like relative strength development, functional-strength training, traditional hypertrophy phases, German Body Comp Training, 6-12-25, endurance training and Metabolic Complexes (to name only a few)—and their effectiveness for weight-loss, body composition, and performance goals. You'll be a better trainer for it. Comments: The circuits are really ab-heavy. Training the piss out of the abs is like driving to a Quick-E-Mart that's 14 hours away—not a very efficient way to get a six-pack. That was a horrible analogy, but you get the point.
Expert Assessment #2
|Dan Trink C.S.C.S., CPT is the Director of Personal Training Operations at Peak Performance NYC and the trainer in our 8-Week Fitness Transformassacre Follow Trink on Twitter @TrinkFitness|
Pros: Circuits like these are a great way to build up work capacity, which is a critical component in sports. So I can see why you would use these with athletes. There is also a focus on big, compound movements which certainly are metabolically demanding. The loads that are being used are either fairly moderate or body weight-only which is smart if you are going to do this amount of work with such a small amount of rest. Cons: The amount of volume (or total work done) is a bit insane. The rest periods are kind of arbitrary and are way to short for allow for any real recovery. (Why did you choose 7 seconds?) I have to imagine this will seriously impact performance and quality of movement. Most clients need to get stronger. Most athletes need to train specific movements that carry over to their sport. You'll accomplish neither of those with circuits that revolve around low load calisthenic-type movements. Finally, training specific skill-based movements such as jabs or uppercuts with load actually trains the involved muscles to fire more slowly. So if any of your athletes are fighters you're training them to lose snap on their punches. Not a great way to win a fight. Comments: I appreciate that you are working on stamina which is key in many sports and activities. However, you are going to have a hard time helping clients or athletes reach their goals with this strategy. Most importantly, your approach of "interval training is all I do for myself with my athletes and my clients" shows a lack of thought to the individual needs of your clientele. I imagine clients are hiring you to assess, correct and program according to their needs. This one-size-fits-all approach takes the 'personal' out of personal training.