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HIIT and Bodyweight workout frequency at home

Answered on September 12, 2014
Created August 16, 2012 at 12:25 PM

Hello. I'm a recent college grad on a shoestring budget. What little money I have I devote to food and I've been on the Paleo track since May (about 4 months now) and I've been impressed with the results. I have grass fed where I can, and I'm not afraid of fats.

I'm 5'6" and I feel my weight is now normalizing at around 142 give or take. The thing is, because I'm job hunting, I either have to choose between food and CF/gym membership, and I always choose nutrition. So when it comes to exercise I have to do it at home. I was lucky enough to be given the Insanity Home Workout by a friend and I'm on my 2nd Round now. For those not familiar with the Insanity workout, it's a 9 week HIIT training program. I took a week in between Insanity Rounds, and now I'm on my 4th week again.

My goal is simple. I want to look good for the girlfriend, and some abs would be nice (I can see 3 already) but I've been reading all this stuff about over-training and cortisol levels and the "less is more" advice. I don't have weights or dumbbells at home, but I can do body-weight exercises and I have a pullup/pushup bar. My question is, and I know this is a very personal and customized thing, what should my workout frequency be?

I know looking for a concrete number of days is pointless, but it would actually be helpful to me as a guideline to start from because the Insanity regimen of 6 days a week is now starting to take its toll on me. Is it 3 days Insanity HIIT and then 2 days body-weight exercises, and then 2 days rest?

For those actively doing body-weight exercises, is there a routine online that you recommend?

I suppose, in a sense I'm looking for minimum effort, maximum results kind of deal, if that even exists.

Ca2c940a1947e6200883908592956680

(8574)

on August 16, 2012
at 02:24 PM

Thanks Bambino. x

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 16, 2012
at 02:13 PM

Very nice Mash. Paleo APPROVED!

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3 Answers

2
Ca2c940a1947e6200883908592956680

(8574)

on August 16, 2012
at 02:02 PM

I personally do RMAX TACFIT programs (Commando / Kettlebell Spetsnaz), and use a 7x4 wave, which is the alternate to the prescribed 4x7 wave.

The 4??7 matches a wave of intensity to type of training over seven four-week micro-cycles of progressive resistance.

That being that the below cycle repeats in order over the four weeks.

Moderate intensity = strength practice
High intensity = metabolic conditioning
No intensity = joint mobility (joint rotations, stretching)
Low intensity = compensatory recovery (yoga, stretching)

But since I do other things such as Taijiquan and dance Tango, I prefer to have my intensity cycle matched to specific days. I.e. I don't want my high intensity day to be the same day as I dance.

Monday: Moderate intensity = strength practice
Tuesday: High intensity = metabolic conditioning
Wednesday: No intensity = joint mobility (joint rotations, stretching)
Thursday: Low intensity = compensatory recovery (yoga, stretching)
Friday: Moderate intensity = strength practice
Saturday: High intensity = metabolic conditioning
Sunday: No intensity = joint mobility (joint rotations, stretching)

I do a split workouts on my High, Mod days. Bodyweight (Commando) first thing in the morning fasted, Kettlebell (Spetsnaz) around 19:00/20:00.

You can most certainly use the 4x7 or 7x4 wave with your current workout. Recovery and mobility are really important so don't neglect them. Simply keep moving on your low, no intensity days. Do your normal warmup/stretching routines on these days.

Have a look at this excellent introduction to TACFIT, which also describes the base movements you do in the Commando Program: Scott Sonnon: Test your Tactical Fitness with the ???Q??? Challenge.

And here is the obligatory naked torso-shot...
hiit-and-bodyweight-workout-frequency-at-home

Purely TACFIT bodyweight + TACFIT Kettlebells. Done for 6 months using early morning fasted training, as per the Leangains protocol.

If you are interested in the eating side of things...

On my High, Mod days I eat less fat and more sweet potatoes, rice and try to eat big. On my No, Low days I eat less starch and more fat, and generally less calories overall than my High, Mod days.

I hope this has been helpful.

Ca2c940a1947e6200883908592956680

(8574)

on August 16, 2012
at 02:24 PM

Thanks Bambino. x

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 16, 2012
at 02:13 PM

Very nice Mash. Paleo APPROVED!

1
Aa5154ef908fc4a5c255c552f32e334e

on August 16, 2012
at 09:18 PM

I have completed Insanity myself and it is an awesome woout. As for how to proceed from here, your plan to mix Insanity with bodyweight exercise is very sound. The best way to do this would be to alternate days between the two. An example would be to do an Insanity workout on Monday, resistance Tuesday, Insanity Wednesday, etc. Do this Monday through Friday and take the weekend as rest. You could do some low intensity on the weekend if you want.

There is a website I get ideas and routines from called Bodyrock. It is all home based workouts and is totally free. Most of the routines are totally bodyweight and any equipment they reccommend is easily improvised. Extremely user friendly website.

www.bodyrock.tv

Hope this helps!

1
3ab5e1b9eba22a071f653330b7fc9579

on August 16, 2012
at 01:09 PM

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Nerd fitness has some great ideas for working out at home or on a playground. Bodyweight exercises are a great place to start. Add in some occasional sprints and you have a pretty complete wrokout routine.

Also insanity is really intense cardio training, you shouldnt do it too often

http://www.marksdailyapple.com/case-against-cardio/#axzz23iME9hnS

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