The other day I was watching and they had this video entitled, “Intense 16 minute workout” I watched the video (only 4 minutes in length) and what I saw was actually quite interesting. The crew from Barstarrzz are all pretty much in great shape, yet I saw these relatively fit people struggling to get through the workout.
What the workout consisted of was the following:
30 Seconds on, 10 Seconds off, 8 sets for each exercise:
1) Squats
2) Diamond Push Ups
3) Leg Raises
I am not entirely sure if they rested longer than 10 seconds as they changed exercises.
In essence it’s a version of high intensity interval training or Tabata.
Here is a breakdown of the more popular interval training programs:
| Interval Training | Description | Max Intensity | Rest | Duration |
|---|---|---|---|---|
| Peter Coe | Used in 1970s by the athletics coach Peter Coe for his son Sebastian Coe. | Run 200 meters | 30 seconds | TBD |
| Izumi Tabata | Based on a 1996 study by Professor Izumi Tabata involving Olympic speed-skaters | 20 seconds of ultra-intense exercise. | 10 seconds | 4 minutes (8 cycles) |
| Martin Gibala | His team at McMaster University in Canada have been researching high-intensity exercise for several years. | 3 minutes for warming up, then 60 seconds of intense exercise (at 95% of VO2max) | 75 seconds | 8–12 cycles/3 times per week |
| Jamie Timmons | Professor of systems biology at the University of Loughborough, proponent of a few short bursts of flat-out intensity. | 20 second bursts of maximum effort | 2 minutes | 7 minutes/3 times per week/warm-up and recovery time |
What I thought was this is an ingenious way to just workout in general, of course, incorporated a 2-3 minute rest period between changing exercises.
Rest periods can vary on what your fitness goals:
| Desired Outcome | Growth Vs Strength | Reps Per Set | Rest Time |
|---|---|---|---|
| Explosive Power | Strength | 4-7 Reps | 3+ Minutes |
| Peak Strength (Myofibrillar Hypertrophy/Functional) | Strength | 1-3 Reps | 5+ Minutes |
| Strength (Myofibrillar Hypertrophy/Functional) | Strength | 4-6 Reps | 2-3 Minutes |
| Hypertrophy (Sarcoplasmic/Non-Functional) | Growth | 8-12 Reps | 60-90 Seconds |
| Muscle Endurance (Sarcoplasmic/Non-Functional) | Growth | 12-20+ Reps | 30-60 Seconds |
I gave it try earlier in the week and it was great. I was feeling that burn, I felt like I finished just before complete exhaustion or as more popularly known as “failure”.
The next day I felt a light sourness, that of course, is not always a great indicator of good workouts which is known as delayed onset muscle soreness, better known as DOMS. (I will write a post on some of the advantages and disadvantages of DOMS) Correlation between a intense workout and DOMS is not necessarily causation that you will have muscle growth and gains.
I can tell you from my anecdotal evidence that added this little feature to my workouts is something that I will continue and report to you as to my progress.
The HIIT timer that I use can be found here.
In conclusion, try incorporating HIIT if you are already not doing so, with 6-8 sets straight per one exercise/movement.
Sample Leg Workout:
- Squats: 6-8 set (If too easy then increase the amount of sets)
- Pistol Squats: 6-8 sets
- Balanced lunges: 6-8 sets. (Complete all sets for one leg and then switch and do the other leg)
- One legged suspended bridges: 6-8 sets. (Complete all sets for one leg and then switch and do the other leg)
- Calves- Toes pointed out: 6-8 sets.
- Calves- Toes pointed straight: 6-8 sets.
- Calves- Toes pointed in: 6-8 sets.
- Calves- Toe raises pointed straight: 6-8 sets.
Rest 2-3 minutes per exercise/movement.
