workout

High intensity power training workouts for fat loss, strength and fitness

Give these two high-volume routines a try to torch fat and build lean muscle.

By Erick Avila

DURATION 30 MIN
EXERCISES 4
EQUIPMENT NEEDED Barbell, squat rack, pull-up bar, dip station

For most blokes, when they think of conditioning for fat loss, it means either nausea-inducing sprints or churning away on a treadmill for hours like a hamster. Fortunately there’s an alternative style of training that’s as time-efficient as sprints and doesn’t require you to stray away from the weights. Furthermore, because this style of training actually places an emphasis on high-volume technical exercises, you’ll be able to get more skillful repetitions for different lifts that many men struggle with. What this means for you is that this program will help you get stronger at technical lifts while also improving your body composition. How do you go about achieving this goal? With High Intensity Power Training.

Researchers wanted to examine what effects Crossfit-style High Intensity Power Training had on body composition and aerobic fitness. They had a 43-person group consisting of healthy men and women participate in a 10-week High Intensity Power Training program. The program consisted of various lifts performed as quickly as possible, combined with skill work for select gymnastic exercises and Olympic lifts. The study results showed that both genders were able to improve their aerobic fitness as evidenced by improvements in their VO2 max numbers. In addition to this, both genders were also able to reduce their body fat percentages to the tune of 3.3% less body fat in the female participants and 4.0% less body fat in the male participants.

These two High Intensity Power Training workouts combine the beneficial aspects of the study so you can improve body composition, aerobic fitness and enhance skills that’ll transfer over to bigger PRs.

For best results, perform each repetition in the workout as explosively as possible, with little rest in between exercises. Each workout will be performed circuit-style, consisting of a total of 3 sets for each exercise, with 3-5 minutes rest in between circuits. The weight used should be challenging but not too heavy where you can’t complete a circuit. If you don’t have experience with Olympic lifts, you can substitute the barbell lifts with moderately heavy dumbbell or kettlebell variations. Take at least one day off between workouts.

HIPT WORKOUT A

EXERCISE 1 | CLEAN
You’ll need: barbell
3 sets
5 reps

EXERCISE 2 | BARBELL FRONT SQUAT
You’ll need: barbell, squat rack
3 sets
8 reps

EXERCISE 3 | BARBELL PUSH PRESS
You’ll need: barbell
3 sets
8 reps

EXERCISE 4 | CHIN-UP
You’ll need: pull-up bar
3 sets
As many reps as possible

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HIPT WORKOUT B
EXERCISE 1 | SNATCH PULL
You’ll need: barbell
3 sets
5 reps

EXERCISE 2 | ROMANIAN DEADLIFT
You’ll need: barbell
3 sets
8 reps

EXERCISE 3 | BODYWEIGHT DIP
You’ll need: dip station
3 sets
8 reps

EXERCISE 4 | TRX PUSH-UP
You’ll need: suspension bands
3 sets
As many reps as possible