Full body HIIT workout with weights: To begin your full body HIIT workout with weights, the selection of weight is as important as the type of exercise you’ll be doing. In this article, you have the option to choose a full 30- a day full body HIIT workout with weights or can choose a single day full body HIIT training with professorial athletes.
Weight Selection for HIIT Workout
The weight for your exercise should be 50% of what you could normally do. HIIT exercise with a perfect weight creates more muscle tension and will result in better results.
By going heavyweight in your HIIT exercises, you’ll be unable to perform a complete set of 10 reps. If you are ever stuck on a rep like on your Seventh rep, drop down the weight by 5-10 pounds. This will help you complete your entire set. The next time you train that muscle, begin with 5-10 pounds less than your previous exercise session.
There is no definite weight distribution, as the HIIT workout program depends on the limit of the person. Thus, the weight varies for each person.
For selecting an accurate weight for your HIIT workout, you need to set up your 10 RM weight. 10 RM represents the maximum weight, you can lift or exercise, and complete 10 reps on your own.
HIIT Ratio [ Training period and Recovery Period]
HIIT workout involves short bursts of high-intensity exercise paired with a low recovery period. This is what makes this a time-efficient workout regime of the 21st Century.
HIIT workout ratio is the time spent to do exercise and the time period between exercise for recovery. Also known as work to recovery HIIT ratio.
To elaborate, when you exercise for one minute and take a time gap of one minute for recovery, it leads to your HIIT workout ratio to 1-to-1.
The HIIT workout ratio is different for beginners and advanced lifters.
When starting a HIIT workout program, it is important to create a 1-to-3 work to recovery ratio. With this, you’ll be working at an intense training level, and also have enough recovery time for your next exercise. Gradually, you could change your HIIT workout ratio to 1-to-2 and at the final level, the HIIT workout ratio will be 1-to-1.
When you dive into the fitness world, it is important to know that recovery time is as crucial as exercise time. By choosing a longer resting period between exercises, you can push your body muscles to their max capacity in every exercise.
We recommend using HIIT ratios with longer recovery phases than work phases. For example, a 1-to-3 work-to-recovery ratio is a good starting point.
As your fitness level improves with your HIIT workout program, you can increase the work-to-recovery ratio, and probably aim for a higher exercise routine than resting time between exercises.
Rapid Fat Loss And Muscle Gain In Few Weeks
HIIT workout is popular for its impressive and rapid fat loss in just a few weeks. The impressive part of doing the HIIT workout program is that you will be using the lighter weight in comparison to your previous training routine. But still, your body will shed pounds faster than it can, and at the same time, you could see the signs of your muscle growth.
Benefits of full body HIIT workout with weights
Generally, people who are not familiar with the HIIT workout, tend to begin their HIIT program journey without weights. As their fitness boost, the real HIIT workout starts with weights.
Primary benefits of doing a HIIT workout routine with weights:
Time Efficient: HIIT workout routine only takes about 30-45 minutes. If you are doing a HIIT workout without weights, you can do it at any place at any time.
Rapid Fat Loss: HIIT workout burns 30% more calories in 30 minutes when compared to running, weight training, and cycling.
According to a study conducted, performing HIIT workout three times per week for 20 minutes per session lost 4.4 pounds, or 2 kgs, of body fat in 12 weeks – without any dietary changes.
Additionally, there was a 17% reduction in visceral fat, or the disease-promoting fat surrounding your internal organs.
To reduce the amount of fat, in a short span of time is impossible with any type of exercise.
Muscle Gain
By including weights in your HIIT workout routine, you’ll be mixing your weight training and high-intensity workout training. When both are in effect, you will have a significant growth in muscle. However, without weights, it’s hard for the body to gain muscles. So, if you want to gain muscle with your HIIT workout program, you have to include weights too.
Endurance Training
Weights used in your HIIT workout are lightweight. But when you are constantly working out a single muscle at high intensity, your muscle shows signs of growth. This pushed the muscle fatigue to a different level, and you are going to experience this on the first day of your full body HIIT workout program. Your stamina and endurance will be off the charts in just 30 days by following the Full body HIIT workout.
Post HIIT workout program
Even if you go back to your old working-out routine and leave the full-body HIIT workout, your body will show some improvement signs.
The first you’ll notice is the recovery time between sets. Your recovery time between sets will be quicker, and thus you can lift more weight and reps without losing muscle strength.
KEY:
* On the last set of your HIIT workout, do a drop set of any exercise, without any weight and perform as many reps as your body allows until failure.
^ Despite using lightweight as a comparison to your regular training session, you are trying your body at a high intensity. In the end, you’ll be using your body to its maximum level, for almost 30 days.
- Checkout every week rest period, as after every week there is a slight change in rest interval between sets.
- Take a close look at the weight capacity you are going to lift every week per exercise, for your full body HIIT workout.
- No rest time between arms exercise. Perform alternate arms without a rest period until all three sets are complete.
Beginners Full Body HIIT workout For Females: MarC: 30 Minutes
For beginners, this HIIT workout they should go for. This workout includes exercise, where you are not going to use weights, and in other exercises, you need the weights. It’s the perfect mixture of exercises for beginners.
MarC is a professional lifter with an amazing physique. For this HIIT workout, you’ll need a gym ball and a set of dumbells.
To choose the weight of the dumbells,
First: The Maximum weight you can 10 reps.
Second: Now take 50% of the weight for your full body HIIT workout.
To increase the weight in your workout, you should take about 2 weeks. After that increase the weights to 60-70%.
This HIIT workout will keep your heart rate up, lose the additional fat, and strengthen your muscles.
Duration: 30 minutes
Equipment: Some weights needed
Full Body HIIT workout with dumbbells: Melissa Mussington: 28 Minutes
To increase flexibility and strengthen your muscles, perform this 30 minutes Full body HIIT workout with weights for women.
Through the workout, Melissa performs a series of exercises which are distributed in two circuits. And each circuit consists of three exercises.
Make sure to perform a warm-up before beginning this workout.
Duration: 30 minutes
Equipment: Dumbbells
No-Repetition Full Body HIIT workout with weights: Heather Robertson: 30 Minutes
If you get bored easily by doing the same moves, this 30 minute HIIT workout is for you. Heather performs 30 moves inc2/ 30 minutes, which makes this a non-repetition workout. After each exercise, there is a 20 seconds break. The short time period will help you achieve the quicker result that you are hoping for.
Although, the short time period can create difficulties for beginners. Thus, beginners should focus on choosing another Full body HIIT workout with more recovery time. After a certain time, their body will have the strength to complete this HIIT workout.
Duration: 30 minutes
Equipment: 5lb, 10lb, and 25lb set of dumbbells
30 Days Full body HIIT workout with weights
WEEK 1: WORKOUT 1 (MONDAY & THURSDAY): CHEST, BACK, ABS
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Bench Press | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Dumbbell Incline Press | 50%- 10RM | 3-10 | 180 sec | 60 sec |
| Cable Crossover | 50%-15RM | 3-10 | 180 sec | 60 sec |
| Wide-Grip Pulldown | 50%-10RM | 3-10 | 180 sec | 60 sec |
| Barbell Bentover Row | 50%-10RM | 3-10 | 180 sec | 60 sec |
| Straight-Arm Pulldown | 50%-15RM | 2-10 | 180 sec | 60 sec |
| Reverse Crunch | Bodyweight | 3-Failure | 180 sec | 60 sec |
| Dumbbell Side Bend | 50%-15RM | 3-15 | 180 sec | 60 sec |
| Plank | Bodyweight | 3- Failure | 180 sec | 60 sec |
WEEK 1 : WORKOUT 2 (TUESDAY & FRIDAY): Legs ,Calves
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Squat | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Leg Press | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Leg Extension | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Leg Curl | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Triceps Pressdown | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Lying Triceps Extension | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Standing Calf Raise | Bodyweight | 3-Failure | 180 sec | 60 sec |
| Seated Calf Raise | Bodyweight | 3-Failure | 180 sec | 60 sec |
| Single-Leg Calf Raises | Bodyweight | 3-Failure | 180 sec | 60 sec |
WEEK 1: WORKOUT 3 (WEDNESDAY & SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Barbell Overhead Shoulder Press | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Dumbbell Lateral Raise | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Dumbbell Rear-Delt Raise | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Barbell Shrugs | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Dumbbell Curl | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Incline Dumbbell Shrug | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Hammer Curl | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Dumbbell Wrist Flexion | 50% -10RM | 3-10 | 180 sec | 60 sec |
| Reverse Curl | 50% -10RM | 3-10 | 180 sec | 60 sec |
WEEK 2: WORKOUT 1 (MONDAY & THURSDAY): CHEST, BACK, ABS
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Bench Press | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Dumbbell Incline Press | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Cable Crossover | 60%-70% -15RM | 3-10 | 150 sec | 45 sec |
| Wide-Grip Pulldown | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Barbell Bentover Row | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Straight-Arm Pulldown | 60%-70% -105RM | 2-10 | 150 sec | 45 sec |
| Reverse Crunch | Bodyweight | 3-Failure | 150 sec | 45 sec |
| Dumbbell Side Bend | 60%-70% -15RM | 3-15 | 150 sec | 45 sec |
| Plank | Bodyweight | 3- Failure | 150 sec | 45 sec |
WEEK 2 : WORKOUT 2 (TUESDAY & FRIDAY): Legs ,Calves
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Squat | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Leg Press | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Leg Extension | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Leg Curl | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Triceps Pressdown | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Lying Triceps Extension | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Standing Calf Raise | Bodyweight | 3-Failure | 150 sec | 45 sec |
| Seated Calf Raise | Bodyweight | 3-Failure | 150 sec | 45 sec |
| Single-Leg Calf Raises | Bodyweight | 3-Failure | 150 sec | 45 sec |
WEEK 2: WORKOUT 3 (WEDNESDAY & SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Barbell Overhead Shoulder Press | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Dumbbell Lateral Raise | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Dumbbell Rear-Delt Raise | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Barbell Shrugs | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Dumbbell Curl | 50% -10RM | 3-10 | 150 sec | 45 sec |
| Incline Dumbbell Shrug | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Hammer Curl | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Dumbbell Wrist Flexion | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
| Reverse Curl | 60%-70% -10RM | 3-10 | 150 sec | 45 sec |
WEEK 3: WORKOUT 1 (MONDAY & THURSDAY): CHEST, BACK, ABS
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Bench Press | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Dumbbell Incline Press | 80%- 10RM | 3-10 | 120 sec | 30 sec |
| Cable Crossover | 80%-15RM | 3-10 | 120 sec | 30 sec |
| Wide-Grip Pulldown | 80%-10RM | 3-10 | 120 sec | 30 sec |
| Barbell Bentover Row | 80%-10RM | 3-10 | 120 sec | 30 sec |
| Straight-Arm Pulldown | 80%-15RM | 2-10 | 120 sec | 30 sec |
| Reverse Crunch | Bodyweight | 3-Failure | 120 sec | 30 sec |
| Dumbbell Side Bend | 50%-15RM | 3-15 | 120 sec | 30 sec |
| Plank | Bodyweight | 3- Failure | 120 sec | 30 sec |
WEEK 3 : WORKOUT 2 (TUESDAY & FRIDAY): Legs ,Calves
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Squat | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Leg Press | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Leg Extension | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Leg Curl | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Triceps Pressdown | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Lying Triceps Extension | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Standing Calf Raise | Bodyweight | 3-Failure | 120 sec | 30 sec |
| Seated Calf Raise | Bodyweight | 3-Failure | 120 sec | 30 sec |
| Single-Leg Calf Raises | Bodyweight | 3-Failure | 120 sec | 30 sec |
WEEK 3 : WORKOUT 3 (WEDNESDAY & SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Barbell Overhead Shoulder Press | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Dumbbell Lateral Raise | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Dumbbell Rear-Delt Raise | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Barbell Shrugs | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Dumbbell Curl | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Incline Dumbbell Shrug | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Hammer Curl | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Dumbbell Wrist Flexion | 80% -10RM | 3-10 | 120 sec | 30 sec |
| Reverse Curl | 80% -10RM | 3-10 | 120 sec | 30 sec |
WEEK 4: WORKOUT 1 (MONDAY & THURSDAY): CHEST, BACK, ABS
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Bench Press | 50% -10RM | 3-10 | 90 sec | 15 sec |
| Dumbbell Incline Press | 50%- 10RM | 3-10 | 90 sec | 15 sec |
| Cable Crossover | 50%-15RM | 3-10 | 90 sec | 15 sec |
| Wide-Grip Pulldown | 90%-10RM | 3-10 | 90 sec | 15 sec |
| Barbell Bentover Row | 90%-10RM | 3-10 | 90 sec | 15 sec |
| Straight-Arm Pulldown | 90%-15RM | 2-10 | 90 sec | 15 sec |
| Reverse Crunch | Bodyweight | 3-Failure | 90 sec | 15 sec |
| Dumbbell Side Bend | 90%-15RM | 3-15 | 90 sec | 15 sec |
| Plank | Bodyweight | 3- Failure | 90 sec | 15 sec |
WEEK 4 : WORKOUT 2 (TUESDAY & FRIDAY): Legs ,Calves
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Squat | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Leg Press | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Leg Extension | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Leg Curl | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Triceps Pressdown | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Lying Triceps Extension | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Standing Calf Raise | Bodyweight | 3-Failure | 90 sec | 15 sec |
| Seated Calf Raise | Bodyweight | 3-Failure | 90 sec | 15 sec |
| Single-Leg Calf Raises | Bodyweight | 3-Failure | 90 sec | 15 sec |
WEEK 4 : WORKOUT 3 (WEDNESDAY & SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
| Exercise | Weight | Sets-Reps | Rest [Begienner] | Rest[Advanced] |
| Barbell Overhead Shoulder Press | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Dumbbell Lateral Raise | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Dumbbell Rear-Delt Raise | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Barbell Shrugs | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Dumbbell Curl | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Incline Dumbbell Shrug | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Hammer Curl | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Dumbbell Wrist Flexion | 90% -10RM | 3-10 | 90 sec | 15 sec |
| Reverse Curl | 90% -10RM | 3-10 | 90 sec | 15 sec |
