Ok, by now (if you follow me on social media) you have probably heard about my upcoming program #hybridHIIT.
I’ve been working hard on planning, designing, tweaking, testing and retesting this program and I can’t wait to share it with you!
While I have shared a number of workouts and even some demo videos on Instagram (@prescribedburn) I wanted to share a little more about the program via some FAQs. My hope is that this info will help answer some questions you may have about the program, and hopefully give you some encouragement to give it a try.
You will also find a hybridHIIT sample workout & demo video below, a great example of the exact type of workout you can expect to find in the entire program.
What is hybridHIIT?
Hybrid: combination of strength & cardio training.
HIIT: High Intensity Interval training
You’ll find yourself hopping on and off cardio equipment and need quick access to dumbbells. You’ll be doing short intervals of work with even shorter periods of rest.
Each workout will take approximately 45 minutes – 90 minutes, depending on your rest periods and your transition time.
The entire program includes 20 workouts and lasts 5 weeks (4 workouts per week). It includes a calendar of workouts so you know which workouts to do which days and when to rest.
What results can I expect from this plan? How soon?
You’ll see an increase in your cardiovascular endurance and speed and as well as your strength and muscular endurance. Your body will become a fat-burning machine, both during and after your workouts. Not only does HIIT training introduce the “after-burn” effect into your workouts but you’ll be building muscle, which means more fat building even at rest.
You will begin to see results as early as 1 week, especially if you are pushing your boundaries and giving it your all for each workout. You’ll likely notice that you don’t’ feel as winded or out of breath during workouts, and that you can recover more quickly after a tough round or set. By the second week you should start to see some physical changes in your body; more muscle tone and a few pounds off.
If you stick with all 20 workouts for 5 weeks of the program you will notice significant improvements to your cardiovascular endurance, speed, muscle tone & strength, and your recovery heart rate (how quickly you are able to recover after strenuous exercise).
So that you can track your progress, I’ve developed a “baseline” workout that should be completed before beginning the program. You’ll time yourself from start to finish, including breaks. Push hard, but maintain good form. Don’t cheat just to get a faster time. You aren’t trying to beat anyone else’s time, just compare it to your own progress as you complete the program. You’ll complete and time the workout again after week 2 and then again after completing the program. Each time you should see an increase in overall stamina and strength, resulting in a faster completion time.
**It’s important to note that this isn’t a weight-loss program, though some people may lose weight by the nature of the exercise alone.
What equipment do I need?
This plan is relatively basic. No exercise machines or highly specialized equipment. However, it does require access to some equipment that can be found in even the most basic gyms. Here’s what you’ll need:
- Cardio: Treadmill, Stationary Bike, Rower, Jump Rope
- Strength: Dumbbells (full range of weight), Kettlebells (not absolutely necessary but if your gym even has 1 or 2 kettlebells they should work for this plan)
I haven’t been working out much (or at all). Is this program for me?
In short, no. It depends on how much prior experience you’ve had working out, how long you’ve been out of the game and your current abilities. In order to complete this program you should be able to:
- Run 1 continuous mile
- Do 10 push-ups (including from your knees)
- Perform a weighted squat with at least half of your bodyweight
If you’re still wondering if it’s for you, reach out! I’m more than happy to answer your questions and give you honest feedback as to whether this program is for you. Remember, your success is my reputation!
Can I modify the workouts if I need to?
Due to the relatively advanced nature of this workout program, I do not recommend consistently modifying prescribed moves, equipment, or repetitions/distance/time prescriptions. Except for when absolutely necessary you will get the most benefit from each workout and the program whole if you complete them as prescribed.
Although I do not offer or recommend a variety of modifications for the workouts, they can be tailored to suit your individual needs & level of fitness.
- Q: I am prescribed workout X for today. It includes rowing but I am traveling and only have access to a treadmill and free weights.
- A: Substitute cardio for what you have available (additional notes included in package).
- Q: I only just started getting (back to) working out, do I have to do burpees & plyometrics?
- A: No, substitute plyometric movements for stationary alternatives (i.e. Squats for Jump Squats, Lunges for Jump Lunges, and Step-backs for Burpees)
- Q: I don’t have enough time to get through the whole workout, can I just do the first half?
- A: No, the workouts are designed to include all of the work prescribed. I recommend fitting these workouts into days and times that you can commit to the full program. However, if you need to cut back one of the workouts, reduce the number of rounds or number of reps per round.
I haven’t heard of all the moves, are there demos?
This program is a compilation of both simple and complex strength movements and some bodyweight plyometric movements. Keep in mind that complex does not mean confusing, but rather a combination of basic strength movements (for example, a curl to press or squat to press).
To help you through in determining both the names of and correct form for the movements, I’ve developed a video index of select exercise. If you are still struggling with determining the movements, you can always refer to a quick online search.
Do I have to follow the calendar of workouts?
The short answer – no. But you really should. First, these are intense workouts that require your focus and energy. That’s why you’re only scheduled 4 each week with built in rest/active recovery days. Secondly, they are scheduled to give you some variety. There are familiar themes and formats of the workouts and to avoid burnout or boredom you should complete the workouts in calendar order. Lastly, they are programmed to avoid overuse & injury. You won’t be doing two heavy running days in a row (that doesn’t mean you won’t run two days in a row) or do two workouts back-to-back that require use of very heavy weight.
If you need to move around workouts to accommodate travel, other planned rest days, or other workouts, you can. If you have questions you can always reach out to me.
These workouts look hard!
They are! And they are designed to be. But that doesn’t mean you shouldn’t take part. If you want to see measurable, visible and exciting improvements in your performance and body composition, and are willing to put in the work, this program is for you.
The video includes demos for each of the strength movements in the workout above.
Give this one a try and let me know if you have any questions about the program!