High Intensity Resistance Training (aka HIRT)

Why pick high intensity resistance training for weight loss and sustained wellness?

High Intensity Resistance Training (aka HIRT) is a mix of cardio and resistance training. Essentially, HIRT is the most effective way to burn the most fat in the least amount of time.

Resistance training is anything that gives resistance against your muscles. It can take on many other forms as well. HIRT exercises can be done with elastic exercise bands, cable machines, dumbbells, hand weights and pulley systems give great resistance. Using your own body weight is another way to give your muscles resistance.

To receive the amazing benefits of High Intensity Resistance Training, it not only takes far less time than other forms of exercise, but it also enhances the fat burning engines of muscle. HIRT is the one thing that we do that elevates our metabolism for hours after a workout. Cardiovascular workouts are effective and necessary, but, after an hour of running, your metabolism is only elevated for less than an hour before going back to normal. On the other hand, HIRT training will literally raise your metabolism permanently. This happens because resistance training is actually a process of breaking down muscle tissue and rebuilding it back stronger, firmer and with more tone. This process takes time and energy (calories). Once you have added muscle tone to a given area on your body it now takes even more energy to maintain this muscle. This is why resistance training is such a metabolism booster!

Resistance training should not be confused with bodybuilding, as heavy weights do not need to be lifted to see results. A thick book or backpack of water bottles can be used as easily as dumbbells, and many exercises exist which rely completely on body weight.

During a HIRT workout, several exercises are done in rapid succession for a certain number of reps or for a specific amount of time. Each workout lasts for a certain number of minutes. And there is no rest in between these exercises.

To achieve optimal results, plan ahead and schedule 15 minutes of resistance training into your day, every day! Set an appointment reminder in your Smart phone at a dedicated time slot or plan ahead to workout with a family member. Consistent performance over time is the key to experiencing significant and lasting results.

How HIRT Works?

A HIRT workout could include 5 different weight-bearing or resistance exercises that are each done for one minute. Each set of exercises takes 5 minutes to complete. That same set of exercises should be done three times for a total workout time of 15 minutes. There should be no rest between exercises or sets. See our exercise tip pages for various exercises to incorporate into your HIRT workout.

What are the benefits of HIRT?


  • Outperforms aerobic exercise when it comes to fat burning
  • Burns more calories and fat than endurance cardio
  • Speeds up metabolism for up to 36 hours after the workout
  • Provides post-exercise appetite suppression
  • Helps to maintain muscle mass on a restricted calorie diet
  • Helps to build muscle mass on a moderate to high calorie diet
  • Helps to increase muscle density
  • Minimizes fat gain on a high calorie diet
  • Helps to improve anaerobic endurance
  • Helps to improve aerobic endurance
  • Provides a lower cortisol response than other forms of resistance training
  • Improves glycemic control in patients With Type 2 Diabetes
  • Increases significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (chemicals your body produces to directly induce fat mobilization)
  • Increases likelihood of a better quality of life for older adults due to increased mobility and strength

BUILDS and Maintains Lean Body Tissue


PROMOTES A Better Life

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