by Gemma Delaney

Could a quick 15-minute workout performed just a few times each week revolutionize your wellbeing, and body composition? Let’s delve into the world of HIRT—high-intensity resistance training—the latest buzz in wellness societies. While HIIT (high-intensity interval training) has its rightful place, high intensity combined with resistance sets HIRT apart.

Unveiling HIRT: The Fitness Secret to Lean and Toned Muscles

Resistance training combines physical exercise with hand weights or your body weight. Thus, a HIRT session almost invariably involves any of these means, while HIIT focuses more on cardiovascular exercises, including star jumps or spot running. Yet, they both repose on the interval concept, which is a cycle of exercise bouts interspersed with short rest periods.

With durations usually spanning between 12 to 20 minutes and weights ranging from 1kg to 3kg, HIRT is an optimal choice for those pressed for time. High repetitions using lighter weights result in lean muscle development sans the bulkiness.

Why HIRT Stands Out in Fitness Programmes

‘By concentrating on muscles, you’ll burn fat and cultivate lean muscle faster,’ explains top Australian fitness trainer and HIRT expert, Isla Breeze. High repetitions and intensity cause an increase in heart rate, giving you a formidable cardiovascular workout while focusing on muscle strength.

According to Breeze, ‘HIRT is more efficient at growing lean muscle mass compared to HIIT, yet it doesn’t neglect the cardio component.’ A secondary perk is a shorter workout time—fitting an intense 15-minute workout at home is much easier than trying to fit an hour-long gym session into crowded schedules.

When considering resting energy expenditure (REE), HIRT excels by burning more calories post-workout. Moreover, research in the Journal of Translational Medicine indicated that HIRT significantly boosts muscle mass, strength, metabolism, and has a higher REE 22 hours post-workout than conventional resistance training.

Although HIRT is intense, it still suits everyone. Beginners can start by working for 20 seconds and rest for 40 seconds within a minute and gradually increase sets as they grow fitter. ‘

The Ripple Effect of HIRT on Confidence and Health

Change doesn’t stop at your physique; embracing HIRT means opening doors to an empowered life. ‘HIRT complements your usual workout, and importantly, instills a robust confidence boost,’ shares Breeze. She further explains how overcoming challenging workouts leads to an increased capacity for overcoming obstacles at work and elsewhere, thus increasing an individual’s overall confidence.

Commencing the day with exercise often skyrockets energy levels, which in turn improves your overall stamina and endurance. Interestingly, you’re likely to find your food preferences lean towards healthier options during the post-workout euphoria.

Furthermore, the lean, sculpted physique earned from HIRT has immense health benefits, particularly for women. Muscle mass begins to decrease after the age of 35. Regular HIRT sessions can ward off muscle loss, maintain healthy weight since muscles burn more calories than fat even while resting, and preserve metabolism. Additionally, resistance training can also prevent osteoporosis by promoting bone density.

A Peek at Isla Breeze’s Full-body HIRT Routine

Consider trying this at-home, full-body HIRT workout from Isla Breeze 2-3 times per week. It includes a blend of exercises like mountain climbers, dumbbell straight punches, resistance squats, and press-ups. Either metrics or makeshift objects like cans or bottles of water can serve during weights-dependent routines. Remember to hydrate, have a protein-based snack and stretch thoroughly after each session.

Breeze’s proven fitness program and her contribution to Centr—Chris Hemsworth’s personalized fitness platform—serves as a golden standard in providing effective, convenient workouts for all fitness levels.

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