Deep HIIT & Strength with Melissa Plumeau is a 45-minute deep water exercise video that combines high intensity interval training (HIIT) with lower intensity aerobic segments designed to target total body strength. Improve both stamina and strength in this pool workout.
Deep Water Workout-at-a-Glance
This deep water workout includes a warm-up, cool down and five exercise segments. Three of the exercise segments feature HIIT training. The HIIT exercises are performed three times with a timing ratio that increases the duration of the work cycles each time. The other two exercise segments include lower intensity aerobic training that targets all the major muscle groups. Below, Melissa provides more insights into the Deep HIIT & Strength workout.
Deep HIIT & Strength Inspiration
By Melissa Plumeau
Deep HIIT and Strength is a 45-minute workout that showcases the unique properties of water. It requires only a flotation belt along with a readiness to push your fitness limits. Participants will complete three rounds of HIIT training interspersed with two strength specific blocks that target full body strength. Both the HIIT and strength segments utilize the principle of progressive overload.
Stacked HIIT
In this workout, you will perform the same HIIT exercises three times. However, each time you perform them, we stack the timing differently. The first time, we introduce each exercise separately asking for max effort for 30 seconds, with 15 seconds of rest. The next time it is 60 seconds of work with just 15 seconds of rest. Finally, the third HIIT set is 90 seconds of work with 15 seconds of rest. In my classes I do a bonus round of 120 seconds of work with no rest. This stacked interval training, where work periods gradually increase offers several benefits for both cardiovascular endurance and muscular strength.
Below are a couple of reasons these interval sets are beneficial towards improving both cardiovascular function and full body strength.
Progressive Overload for Endurance
Extending work intervals challenges the cardiovascular system, improving stamina and aerobic capacity over time. Additionally, these stacked intervals will maximize overall fitness by improving both anaerobic and aerobic energy pathways, enhancing overall performance and stamina.
More bang for your buck
Stacked intervals make the most of your time by gradually increasing intensity. They are perfect for building mental toughness. There are no surprises in this deep water workout. Participants know exactly what to expect, but they get the chance to surprise themselves by digging a little deeper each time they push through
Strength in Repetition
One element of this workout that may generate some questions is the repetition of the strength sets, as well as the structure. Each set has four exercises, and you repeat the set three times. Physiologically, our muscles best respond to a sustained, focused effort. For this reason, repetition of exercise sets is best for achieving results. This approach aligns with widely accepted training recommendations for both muscular endurance and strength development. Repeating the set three times ensures that the muscles are sufficiently fatigued, leading to better strength development and improved endurance, while maintaining a focus on progressively challenging the muscles to enhance overall performance. As applied in this class, the strength sets using simple, targeted exercises allow the muscles to work continuously against the resistance of the water. This increases the time under tension and overall muscle engagement.
Results are the key here. Performing a wide variety of exercises in one workout is always fun, but in the end, results trump fun.
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Poolfit extends a big thank you to Melissa for sharing her classes with subscribers. Check out her other videos on Poolfit, as well as Poolfit’s vast collection of deep water exercise videos.