So I came across this and found it interesting; I though it warranted a share and maybe some discussion since it does mention HIIT (which seems to be a hot topic these days).
Interesting rehash if the whole HIIT thing. I just read an article (for the life of me I can’t recall where…if I can I will post it) regarding a study that ‘n’ group do HIIT for ‘x’ time, ‘n’ group do nothing but cardio for ‘x’ time, ‘n’ group do a weight-lifting routine and measured cardio for ‘x’ time. The cardio-only group, in this study, had more body fat loss and weight loss than the other two groups. Personally, I like balance, and HIIT is part of my overall exercise plan. I bring this up as the attached article spoke to getting benefits without investing time running.
It’s a good, albeit simple, summary of HIIT and its potential benefits. In depth HIIT discussion here:
I do both some HIIT and “regular” exercise. I’ve mentioned before that the dieting and eating part is the more challenging task for me, but since I started to get serious about these things at the beginning of April, I’ve alread dropped +/- 10 lbs.
Do 100 Burpee-pullups. Should be about 7 mins of smoke check.
I’m working on being able to do regular pull ups. I can’t even do a full correct one.
Start with negatives…standing on a chair, holding your chin above the bar, and slowly letting yourself down. Also, try chin-ups, hands facing towards you. They tend to be a bit easier. To someone who has not done pull-ups/chin-ups, they ain’t easy.
You can also use a resistance band to do assisted pull ups until you get strong enough.
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I got pretty good at doing pullups (20-25 max set) by placing a pullup bar by the head and doing a working set every time I used the bathroom. (can be used with the assistance bands) I started out doing sets of 5 and eventually worked my way up. Took me a while too get there, but eventually the whole progressive overload will take over and you’ll be cranking them out.
The principal of HIIT combined with total body excercise selection is common in a lot of the more challenging cross-fit workouts and a lot of the military combat conditioning workouts as well. No doubt about it, if utilized to the proper intensity, these type of workouts will smoke your trash.
7 min of burpees, multiple sets of pull-ups… I like your style.
I’ve been doing the negatives and such. I have been trying to do what I can.
https://manlypat.wordpress.com/2009/02/24/armstrong-pull-up-program/
I am also following this more or less. (Because I need to get better at pushups too anyway).
A dear friend gifted me a pull up bar to have at the house, so that will come in very handy.
I can also inform y’all that within in the last month I have been able to do 3 chin ups straight. That’s a big deal for my fatass. I’ve also dropped 10 lbs since I visited the USAF recruiter. My goal is to get in shape for TACP eventually.
But more importantly…
How do I implement the resistance band for assisted pull ups?
Good for you…that is a big deal. The secret is to keep doing them. Fatigued? Use the bands or do negatives (the bands are a good idea, I don’t have any and just do the negatives) and do them until you cannot do any more.
For assisted pull ups with a resistance band, you loop it around the bar and put one of your knees in the loop. If you need a visual example, you can find one on google or youtube.
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