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The main difference between HIRT and HIIT is that the former is strength-based versus cardio-based.

So instead of plyometrics, for example, youd do circuits of strength-based movements that spike your heart rate.

Another perk of the HIRT method, according to Bernard?

woman sweating in the gym

a certified personal trainer, nutrition coach, and mindset mentor

Its something you might do practically anywhere since you dont really need big pieces of equipment.

To try it for yourself, keep scrolling for example HIRT workouts.

HIRT workouts to try at home

Bernard shares three ways to do a HIRT-style workout, below.

Woman walking on a treadmill at the gym.

Once you complete the set, take a short recoveryless than 90 secondsthen repeat.

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HIRT workout one:

20 dumbbell or barbell push-presses20 squats15 V-ups15 bicep curls

2.

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Happy woman dancing and listening to music near a green empty wall outdoor in the city.

a certified personal trainer, nutrition coach, and mindset mentor

Healthy female training in the gym, performing a hip thrust.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.