High Intensity Functional Training (HIFT) has gained recognition as an efficient and dynamic workout method that focuses on functional movements to enhance overall fitness. Although it represents a somewhat newer term, this style of training has been used frequently in boot camp exercise classes and gyms for more than a decade. More recently, a growing body of research suggests that this type of functional training evokes cardiorespiratory adaptations and positive changes in muscular strength, power, hypertrophy and endurance.

In this workout guide, we'll delve into the essence of HIFT, its distinctions from High Intensity Interval Training (HIIT), the type of individuals who can benefit from HIFT workouts, and a precisely designed 25-30 minute HIFT workout routine using a selection of home gym equipment.

What is HIFT?

High Intensity Functional Training (HIFT) encapsulates a fitness philosophy that harmonises intense workouts with functional movements, presenting a holistic approach to physical fitness. At its core, HIFT revolves around functional movements, which are exercises designed to mimic the natural motions involved in everyday activities. These exercises are performed at elevated levels of intensity, pushing individuals to their limits and prompting significant physiological adaptations.

Central to HIFT are exercises that engage multiple joints and muscle groups simultaneously, fostering a comprehensive and integrated approach to fitness. These movements encompass a wide array of actions, from squats and lunges to pushing, pulling, lifting, and rotating, replicating the motions needed for real-world tasks. This emphasis on multi-joint movements strengthens muscles and also enhances endurance, coordination, and flexibility, creating a synergy that improves overall physical performance.

Moreover, the high intensity incorporated into HIFT workouts challenges individuals to elevate their heart rate and exert themselves maximally within specific time intervals or structured circuits. This intensity not only burns calories effectively but also stimulates the body's metabolic rate, fostering improvements in cardiovascular health and promoting fat loss.

The overarching goal of HIFT is to cultivate functional fitness, which translates into improved capabilities for performing daily activities efficiently and safely. By enhancing strength, agility, and flexibility through these purposeful exercises, individuals can carry out routine tasks with greater ease while reducing the risk of injury. This functional approach to training emphasises not just the aesthetic aspects of fitness but also the practical aspects, empowering individuals to lead more active, capable, and injury-resistant lives.

What is the Difference Between HIFT and HIIT?

High Intensity Functional Training differs from High Intensity Interval Training (HIIT) primarily due to its emphasis on functional movements. In HIFT, the core focus resides in performing exercises that replicate real-life activities like squats, lunges, pushing, pulling, and lifting. These movements are carefully selected to mimic daily tasks, enhancing the strength, agility, and flexibility necessary for functional fitness.

In contrast, HIIT workouts revolve around alternating bursts of intense exercises and brief recovery periods. Unlike HIFT, HIIT doesn't prioritise functional movements but rather concentrates on elevating heart rate and intensity through any high-energy activity, regardless of its practical application.

Who Should Try a HIFT Workout?

HIFT caters to a diverse audience, spanning athletes aiming to enhance athletic performance, gym enthusiasts seeking a dynamic challenge, and individuals looking to improve overall functional fitness. The inclusive nature allows scalability, accommodating beginners by starting with modified movements while challenging seasoned athletes with more advanced exercise variations.

More than just fitness enthusiasts, HIFT also appeals to anyone interested in bettering their ability to handle everyday tasks effortlessly, providing a more resilient and adaptable lifestyle.

30 Minute HIFT Workout

Equipment Needed: Kettlebells, Pull Up Bar, Battle Rope and Weight Sled

Structure: Perform each exercise consecutively with minimal rest in between. Rest for 60 seconds between rounds; complete 3-4 rounds.

Kettlebell single arm thruster: 10 reps per arm

Kettlebell swings: 15 reps

Pull up (or inverted row): 5-10 reps depending on ability

Battle rope: 30 seconds of alternating waves

Sled push: 20 meters

This structured HIFT workout routine integrates a combination of strength, cardiovascular, and functional movements. Adjustments in intensity and repetitions can be made according to individual fitness levels and preferences.

In conclusion, HIFT workouts are a holistic approach to fitness and emphasise functional movements executed at high intensity. Incorporating this 25-30 minute HIFT workout into your routine can pave the way for improved functional strength, endurance, and overall fitness levels.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Battle Ropes ; Equipment > Kettlebells ; Equipment > Weight Sleds ; Exercise Type > Cardio ; Exercise Type > Strength ; Misc > Workout