Doing the same workout time and time again not only gets old, but your body adapts and will not continue to change, lose fat, or build muscle if you are stuck in the same routine.
Recently I started doing my own training program and use a training method I call ‘TF HIT’ or ‘To Failure High Intensity Training’. These hybrid workouts are short, to the point, and constantly burn far during and after your workout, because your heart rate gets up and stays up throughout the whole workout. This format consist of 1 break and the entire workout usually lasts 30-40 minutes.
If you have ever done HIIT, High Intensity Interval Training, you will have an idea of how to do this workout, but TF HIT is a little bit different and I will explain that next. HIIT itself has multiple benefits which you can learn more about here. Keep reading to learn what TF HIT is and how to do it effectively.
What is TF HIT Hybrid Workout and How Do You Do It?
[tweetshare tweet=”TF HIT works your entire body, there is no split training, but your upper body, core, and lower body are all focused throughout the workout” username=”iMW&o(UKdvzLrQe867di2OYejzB7fFqL:1:0″].
The workout is broken down into 3 “circuits”, for lack of a better word, or sections if that sounds better: HIT(High Intensity Training), followed by a Strength TF section, and ending with a TF Core section.
The HIT section will get your body warm and loose and raise your heart rate before you go lifting any weights. Unlike HIIT, my HIT (haha) is different in that you perform each circuit 2Xs. The first circuit will have you doing as many reps as you can in an allotted amount of time before resting. The next circuit has you perform that number of reps you did for each move, as quickly as possible in the 2nd round. So unlike the first round, there is no set amount of time you just want to go as quickly as possible.
After resting from the HIT section, you will move on to the TF Failure section. You want to pick a weight that challenges you but there is no set amount of reps, you will perform the move until you absolutely cannot. This is where it gets tricky and you need a solid sense of motivation to push you through until you ABSOLUTELY cannot lift any more. You should begin to feel a solid burn and maybe even a struggle around 10 or 12 repetitions. If you do not feel the burn or feel it much sooner, adjust your weights to be able to complete a solid 10 reps and start to feel a good burn, then continue the move until your form falters and your muscles feel fatigued.
Lastly: Abs. Some people will not focus directly on abs, and if that’s you, just ignore this section. My body shows solid definition only if my abs are worked near daily. Abs are the same, you keep pumping out reps until you no longer can.
Why Should You Do the TF HIT Hybrid Workout?
TF HIT is great way to hit all of your muscles and work your entire body, build muscle, and burn fat in a short amount of time. Get this: I weigh more in the now than I did in the before this training, I am eating more, but I look tighter, more toned, and leaner. I feel better too thanks to the extra calories and strength. You can also see that my waist and lower back look a bit tighter too.
Now I am all about mixing things up and keep in mind, this is a full body workout that the goal is to fatigue your muscles. If you’re newer to working out, start with doing this workout 2-3 times a week and incorporating other things such as running, Yoga, kickboxing, or anything else you might like. If you are a more seasoned athlete, you can opt for 3-4 times a week, with rest days in between.
Mini TF HIT Hybrid Workout
Do you want me to make a full TF HIT Hybrid workout video? Share your thoughts with us in the comments below⇓
Love Ya’ll A Latte,
For questions, more about us, or partnerships, please contact us or email me directly at email@example.com. Never miss a post by subscribing to our blog.
Faith Ellis is the creator and writer for Ladies, Lattes, and Lifting. She aspires to help women on their fitness and health journey and provide them with real and safe ways to reach their weight loss goals. In her free time, Faith enjoys writing fantasy novels, meal prepping, and spending time with her husband and two furbabies in their home in North Carolina.