HIIT via high rep compund exercises?

[rattle104]

Is it possible to do an HIIT workout with weights exercises like squats and/or deadlifts? I am currently doing high rep squats and my heart rate is getting in to the HIIT range. I was thinking if I decrease the weights a little and increased my reps to 25 or so, I could do a really good interval workout. Is this possible? Advisable? Anyone have any variations or suggestions on this? Thanks!

[Robert2006]

Yes it's possible. Think breathing squats for one.

You don't even need to go light and long. Just keep your rests short.

I find this sort of HIIT easier to get my heart rate up then say using a bike.

[zenpharaohs]

Originally Posted by rattle104

Is it possible to do an HIIT workout with weights exercises like squats and/or deadlifts? I am currently doing high rep squats and my heart rate is getting in to the HIIT range. I was thinking if I decrease the weights a little and increased my reps to 25 or so, I could do a really good interval workout. Is this possible? Advisable? Anyone have any variations or suggestions on this? Thanks!

Sure. I do those myself. I think it's a great idea. MannishBoy has done similar things with a slightly different emphasis.

[KT Monahan]

Is this used as a way of ramping up your lifting or is this something you perform on your cardio days? I can't imagine lifting 3 days a week and then doing high rep compound lifts the other three, right?

[MannishBoy]

Originally Posted by KT Monahan

Is this used as a way of ramping up your lifting or is this something you perform on your cardio days? I can't imagine lifting 3 days a week and then doing high rep compound lifts the other three, right?

I've done compounds on the non-strength day.

So you take a moderate barbell or DB set and do a bunch of exercise without setting the weights down at all.

So like:

Power clean
Push Press
Good Morning
Front Squat
Bent Over Row
Reverse Lunge

Say, with a 95 lb, do 10 reps of each exercise. Rest for a couple of minutes, do another set. Do 4-5 sets.

It's like HIIT. But more fun (or more pain, depending on perspective).

I wouldn't do it without being in decent shape first as a totally separate day. Another option would be to do some of this before or after a regular lifting session. Maybe do 2-3 strength exercises then do several sets of something like this.

[zenpharaohs]

Originally Posted by KT Monahan

Is this used as a way of ramping up your lifting or is this something you perform on your cardio days? I can't imagine lifting 3 days a week and then doing high rep compound lifts the other three, right?

I do it as part of the lifting, sometimes one extra day a week.

[Azure]

To bump this thread again....just how effective is it?

Well, for one, my RHR has gone from 65 to a little under 50 in a month. All my cardio, well practically all of it, is based on high-rep, short rest, interval squats/deadlifts.

And I haven't even begun doing breathing squats yet.