Modified HIIT heeeelp

xBabyLlamaDrama
xBabyLlamaDrama Posts: 53 Member
edited November 21 in Fitness and Exercise
Hey folks!

I've finished week 18 of diet and workout. My gym partners and I make a new workout schedule every 6 weeks and, you guessed it, we've got to make a new one for the next 6.

However, I'm in a bit of a predicament. I help coach football, so my time after work is about to be limited. We're trying to develop a (sort of modified) HIIT routine so we can get in and out in about an hour(ish). There are 4 of us.

Background info: for all 18 weeks, squats, DLs, and bench have been done weekly. Pull-ups aren't possible yet (getting very close to finally doing a full one though). We workout in the garage, have quite a bit of free weights to work with. Normally, at the end of each workout we get some cardio in with a 20 minute run/walk around their neighborhood. We've become conditioned enough that HIIT should be possible now.

I was thinking having a sort of set up where we would incorporate the "big 3" into each workout, load it up with a specific amount of weight, and just rep it until almost failure. Move to the next exercise and repeat.

Looking for some feedback, better recommendations, or success stories of those who have succeeded with one. Remember, the goal is to be able to get a good workout/cardio session in in less than an hour.

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    Just make it a circuit and be done with it.
  • rileyes
    rileyes Posts: 1,406 Member
    What age group are you coaching? The local highschool field near me has a couple tractor tires among other things for the drills.
  • xBabyLlamaDrama
    xBabyLlamaDrama Posts: 53 Member
    6th through 8th grade. I'll get a bunch of cardio in by running around with them, but I wanted to keep it fair to my gym partners (they don't help coach).
  • DavPul
    DavPul Posts: 61,406 Member
    i think she thought that you were trying to come up with something for the kids. i didn't think that was the case but the way you prominently put that information in your post makes it confusing, especially we yada yada yada the rest of that bunch of words
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    Not sure I'm understanding - your cardio is at the level of 20 minutes "walk/run" and you want to add HIIT?

    Did I understand correctly?
  • rileyes
    rileyes Posts: 1,406 Member
    edited July 2015
    W_Northrop wrote: »
    6th through 8th grade. I'll get a bunch of cardio in by running around with them, but I wanted to keep it fair to my gym partners (they don't help coach).

    You could do some circuit training with Kettlebells, barbells, Dumbbells... Incorporate a variety of lunges, squats, bridges.

    Below are a couple 10-minute+ circuits I do (with variations):

    4x10+
    Squats (skater, pistol, jumping...)
    Push-Ups (elevated, single-arm...)
    Pull-Ups (assisted, suspended...)
    Sit-Ups (russian twists, hanging leg raises, rotations...)
    Bridges (thrusts, isometric, elevated, single leg...)

    4x10+
    Lunges (reverse, walking, jumping...)
    RKC Planks (add side planks)
    Step-Ups
    Pull-Ups

    Add weights for resistance.
    Add accessories to fill time. (Landmines, skaters, lateral jumps, good mornings, medicine ball rotations, Turkish Get-ups...)
  • xBabyLlamaDrama
    xBabyLlamaDrama Posts: 53 Member
    Mr_Knight wrote: »
    Not sure I'm understanding - your cardio is at the level of 20 minutes "walk/run" and you want to add HIIT?

    Did I understand correctly?

    I asked for "better recommendations", not for dick replies. I'm down nearly 56 pounds, and for the first time since high school have been able to run a mile without stopping. I understand some people need their ego stroked, but I was under the impression these forums were for support.

    I was asking for advice on a routine that would ideally be fast paced enough that the 4 of us would get our conditioning in during the workout so that we could save time. Thank you rileyes for your input.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    W_Northrop wrote: »
    Mr_Knight wrote: »
    Not sure I'm understanding - your cardio is at the level of 20 minutes "walk/run" and you want to add HIIT?

    Did I understand correctly?

    I asked for "better recommendations", not for dick replies.

    Settle down, Beavis. You're reading things into this that aren't there.


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