GYM-BASED MOVES
In a health club or gym, the chances are that the free weights are in one place, all the cardio is in a zone of its own, and the fun stuff such as TRX and plyo boxes are in a space called something like the Functional Zone or Circuit Space. All of the gym-based workouts except for workout 5 start on a piece of cardiovascular equipment, where you have your longest interval, followed by two more exercises performed elsewhere in the gym. Gym-Based HIIT Workout 5 is a ‘dry triathlon’, during which you row, ride and run.
Gym-based HIIT workout modes
The workout modes for gym-based HIIT exercises differ from those used for the bodyweight and bodyweight intensified with dumbbells programmes. These modes have been designed to allow enough time for recovery and for moving from equipment station to equipment station.
Mode 1: four sets of everything
Even if you are huffing and puffing mid-HIIT workout (as you should be), then the chances are that you will find this workout mode easy to remember: four sets of everything.
Exercise 1 for 1 minutes, recover/relocate for 1 minute
Exercise 2 for 1 minute, recover/relocate for 1 minute
Exercise 3 for 1 minutes, recover/relocate for 1 minute
Return to Exercise 1 and repeat until you have performed four sets (done four rotations of everything)
Cool down and finish
Mode 2 – repeat sets
As the title suggests, this mode requires you to repeat each exercise. Recovery between each HIIT exercise lasts for exactly half the time spent exercising.
Exercise 1 for 2 minutes, recover/relocate for 1 minute
Exercise 1 for 2 minutes, recover/relocate for 1 minute
Exercise 2 for 1 minute, recover/relocate for 30 seconds
Exercise 2 for 1 minute, recover/relocate for 30 seconds
Exercise 3 for 1 minute, recover/relocate for 30 seconds
Exercise 3 for 1 minute, recover/relocate for 30 seconds
Cool down and finish
Mode 3: 3 x 3 power sets
For this workout programme you repeat each exercise three times for a varying length of time.
Exercise 1 for 3 minutes, recover/relocate for 90 seconds
Exercise 1 for 2 minutes, recover/relocate for 60 seconds
Exercise 1 for 1 minute, recover/relocate for 60 seconds
Exercise 2 for 90 seconds, recover/relocate for 90 seconds
Exercise 2 for 60 seconds, recover/relocate for 60 seconds
Exercise 2 for 30 seconds, recover/relocate for 30 seconds
Exercise 3 for 90 seconds, recover/relocate for 90 seconds
Exercise 3 for 60 seconds, recover/relocate for 60 seconds
Exercise 3 for 30 seconds, recover/relocate for 30 seconds
Cool down and finish
Gym-based HIIT workout programmes
Gym-based HIIT: workout 1
This workout consists of three brilliantly intense exercises, with each one majoring on different muscles. Practise your technique in advance of starting the programme to ensure you get the best results from all of your efforts. Choose your mode (four sets of everything, repeat sets or 3 x 3 power sets), make a note of the intensity and intervals, then get going with the exercises.
THE EXERCISES
Gym-based HIIT: workout 2
This workout utilises the spin bike, TRX system and plyo box for a HIITastic workout. Remember, the time spent travelling between and setting up the equipment is your recovery time, and it is important to do this within the stipulated recovery time. Choose your mode (four sets of everything, repeat sets or 3 x 3 power sets), make a note of the intensity and intervals, then get going with the exercises.
THE EXERCISES
Position mode on the spin bike
For this spin-bike exercise I want you to focus on riding position ‘jumps’ that immediately blend into a hover. Ride sitting at a speed between 70–90RPM, with hands wide and towards the back or middle of the bars. It is important to ensure that you have just the right resistance so that you can instantly slow down the bike and then inject more pace by quickly unloading your bodyweight from the saddle (that’s the jump), then maintain the additional speed. Rather than shifting your body position so your knees go in front of the pedals, keep your butt above the seat. When I’m teaching this in a group I describe the position as being one in which ‘you feel the beak of the saddle kissing you on the butt’. If you can’t feel the beak then you are either extending your legs too much or have shifted your body too far forwards and have lost the athletic position that is a good hover.
Gym-based HIIT: workout 3
As with all the workouts in this book, take your time to carefully learn each component of each exercise used before you start. This will mean you can do a harder workout that achieves far better results. Choose your mode (four sets of everything, repeat sets or 3 x 3 power sets), make a note of the intensity and intervals, then get going with the exercises.
THE EXERCISES
Rower – medium resistance/fast strokes
Gym-based HIIT: workout 4
HIIT is a highly demanding form of exercise and while it can be great fun, we all have tough moments. Work through these and once the workout is over any displeasure will be forgotten. Choose your mode (four sets of everything, repeat sets or 3 x 3 power sets), make a note of the intensity and intervals, then get going with the exercises.
THE EXERCISES
TRX Skydive (Sumo Squat – Shoulder Press Combo)
Gym-based HIIT: workout 5
The format of this dry triathlon-themed workout differs from the others, since it is based on you achieving AMRAP. That said, don’t be a hero/fool: stop before you fall over! The format is a downwards spiral of time during the work but a set amount of recovery.
THE EXERCISES
Rower – medium resistance/fast strokes AMRAP for 4 minutes; recover/relocate for 60 seconds
Spin Bike – speed mode AMRAP for 3 minutes; recover/relocate for 60 seconds
Running Machine – run mode AMRAP for 2 minutes; recover/relocate for 60 seconds
Repeat AMRAP for a maximum of three rounds
“The list of gains is extensive and these can be viewed as the building blocks for long- and short-term improvements to our body function.”
