Guest Post: 300 Rep High Intensity Pyramid Workout
Posted Jul 02 2014 11:00am
Welcome to another edition of Workout Wednesday, sponsored (not really) by sweaty exercises everywhere. Today's workout comes at you from Megan of FIIT by Megan . I'm super excited to host her, as she's put together an awesome high intensity workout for you. And y'all know how much I love me some high intensity work. I have a feeling I'll be using this technique a lot once I'm up and running (literally and figuratively) with the workouts post-baby. Why? Because they're quick and efficient. And with two kiddos to look after, that's exactly what I'll need.
As a personal trainer, aspiring blogger, mother of two, race enthusiast and bikini competitor—sometimes life gets crazy and there aren't enough hours in the day to get everything accomplished. This is the main reason I love HIIT style workouts. The idea is that you push your body to the max for a period of time, then you have a rest/transition period to recoup. After time, this type of training can help you build your endurance while completing your cardio and strength training workouts at one time. It can also promote greater calorie burn post-workout. With my training, I generally alternate between upper body and lower body workouts each day, but at least once a week I like to get a tough total body workout in to really test myself.
The workout below is set up as a pyramid workout with the rep count going from 50 to 10, then from 10 to 50 (and that's one set). Before you begin, you'll want to set a timer and time how long it takes you to complete the entire set. Stop the timer when you finish the last exercise and take a 1- to 2-minute break (but nothing longer than that). This will help you bring your heart rate down just slightly and let your body recover from everything it just did so it can prepare to do it again.
If you are just starting to work out again, cut the reps in half and complete the set at least twice. If you are looking for more of a challenge, add a weighted vest to the workout and/or go for 3-4 rounds.
This is what I love most about HIIT workouts: You could do the same workout for a month and it would always be hard if you really gave it your all, but what you would also notice is that you either cut down your time or were able to complete more reps or use more weight—how's that for results?!
OK, so enough with my ramblings. Let's move on to the good stuff.
Tara says: Please remember that high intensity workouts aren't for everyone. If you wonder whether or not it's for you, I encourage you to speak with your physician or a certified personal trainer.