IWT

Interval Weight Training (IWT) combines athletic lifts with hard aerobic efforts to great effect. These training sessions will build strength, develop serious fitness and torch body fat.

Be warned, these are some of the hardest workouts you can do.

An IWT normally consists of three rounds:

Round 1

An athletic lift of explosive nature. 8 -12 reps
Immediately followed by 2-4 minutes of aerobic exercise at 90-95% max heart rate (MHR).
Rest 2-3 minutes
Repeat 3 times
Now if you’ve ever done 2-4 minutes exercise at 90-95% MHR then you will know how difficult this is. If you haven’t then standby. It will get emotional.

Round 2

Grinding lifts. 8-12 reps. Squats, deadlifts, Bent Over Row, Push Press, immediately followed by 2-4 minutes of aerobic exercise at 90-95%

Round 3

A complementary circuit normally comprising of bodyweight exercises or a weighted tool.
Normally 3 rounds with 1-2 minutes recovery between.