The next installment of HIIT 1o1 is all about how you can change up your HIIT routines by adding resistance to your moves.
To be clear, when I am talking about resistance here I’m essentially talking about using weights (dumbbells, kettlebells, even a barbell, soup cans, ANYTHING) to make your movements more challenging and allow you to develop more strength and power. When I talk about “equipment”, I will refer mainly to a BOSU ball, Medicine Ball, Exercise Ball, Bands, and/or TRX.
Note: These days there are a million and one tools you can use in a gym during a workout. I firmly believe that, for the most part, you can get an equally effective workout using only your bodyweight (not talking about body building, olympic weight lifting, etc.). Therefore, I am only going to focus on the tools that I have and use frequently, and that I know most gyms and people are familiar with.
There are a few different approaches you can take to adding resistance to your HIIT.
- You can modify moves you are already doing so that you will perform them using some type of equipment or external resistance
- You can develop a workout based upon movements that must be done using equipment. In this case, we will pick simple yet compound movements. This way you can complete a large number of reps in quick succession, as HIIT requires, and hit more than just one major muscle group through a single exercise.
One important consideration here, adding resistance and equipment to a HIIT workout doesn’t mean using a barbell loaded with tons of weight or dumbbells so heavy that you can only do 5-6 reps without stopping. The point is to move with speed and precision at 100% intensity for the prescribed work period, just as you would with any bodyweight movement.
Below are some of my favorite ways to add resistance to HIIT. A mini workout too!
Keep in mind that these are just a snapshot of the variations. Most variations listed above can also be performed on a BOSU to include weight resistance AND a balance challenge.
With the exception of the “Shoulder & Arms” and “Push-Ups” variations, you can add weight to the move with dumbbells, kettlebells or a medicine ball.
Here are two mini workouts for you!