I only work out at home and I want to begin to do Hiit but complexes are much Easier at home. Will I get the same effect from both? What are some hiit routines I can do at home? I have free weights, a squat rack and I could do jump rope also.
Use the search function.
Yeah there’s quite a few articles on complexes. complexes site:tmuscle.com - Google Search
It is very similar.
Complexes are a form of circuit training and are designed to reduce the time between sets (thereby increasing fat loss from weight training).
Although, if one doesn’t want to do complexes, they could simply do their normal routine and reduce time between sets (e.g. reduce rest until eventually your resting only 30 seconds between sets) if better fat loss/conditioning/endurance is required.
It depends on your goals, many athletes would benefit from this type of training. Also, those requiring a simple fat burning workout routine for before they have photos taken/go to the beach would benefit from this type of training.
But, in my opinion (and I think most bodybuilders would agree), if you are after as much muscle as possible and you don’t compete in any sports, do your normal strength and rep focussed bodybuilding workouts (resting just over a minute to 3 minute between sets…or whatever is needed depending on the size of the exercise). No need to make a simple process complicated. Just weight lift for muscle, and cardio for fat loss (simple). But not too much of the latter if you want decent size.
will i get the same EPOC effect from complexes as with HIIT?
[quote]talon2nr7588 wrote:
will i get the same EPOC effect from complexes as with HIIT?
[/quote]
What determines that is the duration of the intensive part. The longer the intensive part is, and / or the shorter the rest periods are, or the longer the session lasts, the greater the boost in metabolism afterwards.
Once the body adapts to certain stimuli (i.e. you stop losing fat), you change these parameters (e.g. duration of intensive periods/reduce rest periods/duration of session).
Just use whatever is available; if you have limited space/machines, use the complexes.
I’ve noticed though, that complexes aren’t favoured as much as “normal” HIIT sessions. Don’t know why.
[quote]talon2nr7588 wrote:
will i get the same EPOC effect from complexes as with HIIT?
[/quote]
Since the EPOC isn’t that great either way, it doesn’t make sense to choose one over the other because of this.
[quote]ChrisKing wrote:
[quote]talon2nr7588 wrote:
will i get the same EPOC effect from complexes as with HIIT?
[/quote]
Since the EPOC isn’t that great either way, it doesn’t make sense to choose one over the other because of this.[/quote]
what would be better? i really cant go sprinting all the damn time so for HIIT i was gonna do jump rope, burpees, dumbell swings, and stuff like that at home.
[quote]talon2nr7588 wrote:
[quote]ChrisKing wrote:
[quote]talon2nr7588 wrote:
will i get the same EPOC effect from complexes as with HIIT?
[/quote]
Since the EPOC isn’t that great either way, it doesn’t make sense to choose one over the other because of this.[/quote]
what would be better? i really cant go sprinting all the damn time so for HIIT i was gonna do jump rope, burpees, dumbell swings, and stuff like that at home.[/quote]
Short answer - working the most musculature at the same time is always the best option. And the exercise that allows the person to push to the max.
Haven’t done jump rope for HIIT (heard that it too is good). A good circuit of exercises that targets most muscles is great.
One thing I will say (if you were to chose just one exercise) is that sprinting is one of the best ways of using the biggest muscles at the same time and being able to push the intensity to the max. It’s no surprise then, that I lost more fat sprinting twice a week compared to swimming, cycling etc. The rowing machine was my next best option.
But you use what’s available! I don’t have machines at home, but that doesn’t mean I give up bodybuilding lol. HIIT simply means varying intense periods with rest, it doesn’t limit the exercise selection (although there are better choices).