The HIIT Workout Every Lifter Should Be Doing | Real-Time High Intensity Interval Training for Cardio Health
In today’s video, I’m taking you through one of my high intensity interval training (HIIT) sessions – uncut, unfiltered, and real. No flashy edits, no shortcuts – just hard work and intention.
A timer is on screen so you can gauge pacing, intensity, and how hard you should be pushing. This is the same cardio protocol I use to support my strength training – not interfere with it.
I rotate through three conditioning modalities to avoid over-fatiguing any single muscle group:
🔘 AirDyne – 30 seconds on / 30 seconds off (2 rounds)
🔘 SkiErg – 30 seconds on / 30 seconds off (2 rounds)
🔘 Battle Ropes – 30 seconds on / 30 seconds off (2 rounds)
🔘 Repeat this entire circuit four times.
This structure keeps intensity high while allowing enough recovery to maintain output and form. It’s efficient, effective, and sustainable – especially for anyone balancing resistance training with cardiovascular conditioning.
The American Heart Association recommends 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic activity per week. I run this HIIT protocol three times weekly to meet that standard and ensure I’m prioritizing long-term cardiovascular health, not just aesthetics or performance.
If you’re looking to improve your heart health, build endurance, and become a more well-rounded athlete – this session will get you there. If you’re a serious lifter and need a cardio protocol that’s going to improve your cardiovascular health without sacrificing your gains, this is the one.
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