Integrating The 4 Minute Max Outs with other Workouts
Why would I integrate The 4 Minute Max Outs with other Workouts?
If you are creating your own Max Out Schedules variety can keep training fresh and sustainable.
Feel free to mix up The 4 Minute Max Outs with other forms of training you may have access to. The 4 Minute Max Outs is a strong advocate of all forms of physical activity. Whilst more variety isn't necessary, and may not even be as time efficient as all out HIIT for you and your goal, different activities can make things even more sustainable long term. And remember, long term, it's sustainability that gets results. So long as you do some form of resistance training, work your cardio system for optimal health, and allow sufficient rest for the recovery you need, any combination of exercise is a good mix if it keeps things feeling fresh.
It can enable you to workout for longer.
Also there may be days where you may want to spend an hour or more working out. An hour of The 4 Minute Max Outs is not easy. In fact it is incredibly hard, for many, even impossible! It is certainly no mean feat. 28 minutes followed by a 30 minute jog however, is perfectly doable, as jogging is much lower intensity.
You may already have a training routine and were curious about HIIT?
Perhaps you are a runner or lift weights and have heard the amazing benefits that HIIT can bring to your training and were curious as to how you could go about using The 4 Minute Max Outs to improve your results? You might be looking for more varied ways to increase your calorie burn, more varied ways to strength train to relieve boredom, increase the overload, and work your muscles in different ways to break a plateau? There are lots of reasons why you might want to integrate The 4 Minute Max Outs with other training types to improve your overall results. And thanks to the modular dual focus of each Max Out, this is actually very easily achieved.
Ways to integrate The 4 Minute Max Outs with other Workouts.
Integrating The 4 Minute Max Outs with jogging.
The simplest integration of HIIT to jogging is to add sprint intervals into your run. Say sprint for 15 seconds, slow jog for 1 minute, or something along those lines. The 4 Minute Max Outs, on the other hand, should be done before or after your run of the duration you are comfortable with. Either way, doing The 4 Minute Max Outs will dramatically increase the cardio benefits you receive and increase your workouts total calorie burn. And this can be beneficial for those seeking to improve performance and those seeking to lose weight (or even eat more and not put on weight). Doing The 4 Minute Max Outs before your run has the added advantage of not just tiring you out, forcing your body to work harder in your run as you are effectively pre fatigued, but also by leaving you in a relatively depleted glycogen state, both of which can be very useful states to train in to help runners better pace themselves for performance. You can apply this same logic to cycling.
Integrating The 4 Minute Max Outs with weight lifting.
There are many ways to integrate The 4 Minute Max Outs into your weight lifting routines. How you do it really depends on what you want to achieve.
The simplest integration to weight training routines is to make HIIT sessions your cardio days. So for example, if you did weights every other day, 3 times a week, you could do 20 to 28 minutes of Complete, Mixed, or Total Cardio on all or some of the days in between.
But you don't need to only do The 4 Minute Max Outs in between training days, or even do cardio only sessions. You just need to allow sufficient recovery to keep each workout fully effective. Recovery rates will differ from person to person so this will involve listening to your bodys feedback and learning what works best for your body. HIIT and weight lifting use the same energy system so you need to ensure they compliment each others effectiveness rather than conflict with and lessen the other, particularly if you are mixing them in the same workout.
If you do The 4 Minute Max Outs before or after your weight session to increase the calorie burn and work your cardio and functional fitness, keep it relatively short. Up to 8 minutes cardio at the start for a warm up, and or up to 16 minutes as final calorie burner at the end, cardio or cardio and strength, should do it. The main aim from lifting weights is to purely to promote protein synthesis / stimulate muscle growth, so you should invest your main energies into your lifting. The 4 Minute Max Outs use here is primarily to increase your calorie burn, work your cardio, and augment your strength work by engaging more / different muscle fibres ensuring muscle growth remains functional.
If using The 4 Minute Max Outs inside your weights strength routine, you could use them as either pre fatigue or drop sets as part of a group set to help break plateaus by putting the muscle group worked under different strains and utilising more muscle fibres. For instance, before or after bench press you could go straight to a single set of any Upper Body Burn or Burst Max Outs, then have your minute recovery. Or before or after Squats you could go straight into a single set of any Lower Body Burn or Burst Max Outs, then have your minute recovery. As the The 4 Minute Max Outs app is pausable and breaks skippable, all you have to do is use The Max Out Mixer to add the Max Outs you will want to use as part of your group sets and then play, pause, and skip the app as and when required during your workout. This will add functional fitness, greater variety, and a higher calorie burn to your workouts.
If you want to turn your weight session into a strength focused HIIT session, use the Rush Max Outs from The 4 Minute Max Outs to get your heart pumping and then doing 3 sets of a minute with a 20 second break after each, of a traditional compound weight lifting move, such as bench press, military press, squats, pull downs / pull ups, seated row, or upright row, to work your strength, before going straight back into the Rush Max Outs again to keep that heart rate high. Again, use The Max Out Mixer to stack alternating Rush and Burn Max Outs, then in the Burn Max Outs, do your 3 sets of a minute each of a traditional weight lifting move rather than the ones displayed on screen, using the app purely as a timer. You will have to use lighter weights than when you are just lifting purely for strength gains or you will burn out very quickly otherwise. This will be a great focused or total body conditioning HIIT session, and will bring a much higher calorie burn to your weights workouts with optimal cardio benefit. Excellent for losing weight and retaining muscle mass in a calorie deficit.
For best results, although it means more training volume, you could do HIIT and weight sessions at different times of the day. For longer HIIT sessions in the same day, say 20 to 30 minutes, doing it at a different time of day completely will ensure the training types won't conflict and interfere with each others effectiveness allowing you to give both training methods 100%.
For instance, weights AM, HIIT late PM and focus the routine in a way that won't interfere with your next days routine. So if you were doing chest and back the next day, don't do Upper Strength or Upper Resistance. Either do a cardio focused routine, or if your recovery rates are fast, add whatever strength focus that adds further to the workout you did the previous day, or even earlier in the same day. The key is using HIIT to provide the cardio element of your week optimally and augment protein synthesis, and functional fitness and agility too, without destroying your recovery or your next days lifting. Obviously training intensely like this twice a day is higher volume training so listening to your body's feedback is important in deciding how much you want to overload yourself depending on how fast your body is able to recover.
So for example, an intensive 4 day rotation with weights and HIIT could be something like:-
AM weights (30 to 45 mins): Arms and Shoulders
PM HIIT (16 mins): Core Cardio & Strength
PM HIIT (12 mins): Total Cardio
AM weights (30 to 45 mins): Legs
PM HIIT (20 to 28 mins): Lower Cardio & Strength
AM weights (30 to 45 mins): Chest and Back
PM HIIT (20 to 28 mins): Complete Cardio & Strength
For a less intensive 4 day rotation, you do as above but remove the strength aspect of the HIIT routines to make them cardio only.
However you use it, The 4 Minute Max Outs is an excellent tool for switching things up, bringing variety, and putting your body under different strains to your usual routine.