BY STEVEN MAY 28, 2023
BY STEVEN MAY 28, 2023
BY STEVEN MAY 28, 2023
BY STEVEN MAY 28, 2023
BY STEVEN MAY 28, 2023
What are your fitness goals? Most guys want a simple, straightforward exercise routine to accelerate fat loss and increase lean muscle mass. If you’re looking to make any transformation, hundreds of exercise programs are claiming to be your best option. Two of the most popular programs to emerge since 2010 are HIIT, High Intensity Interval Training, and CrossFit. What is the best HIIT program for you? I have spent 20 years in various CrossFit and HIIT programs, and I believe I have the answer.
Crossfit classes are HIIT workouts incorporating bodyweight exercises, like push-ups or mountain climbers, with Olympic weightlifting. Most exercise video programs like P90X and “Intensity” are also “HIIT” routine types. In this article, I will break down the benefits of Crossfit and HIIT, and then, based on almost 30 years of elite athletic training and fitness industry experience, I will compare some of the top programs and group fitness concepts to help you find the most EFFECTIVE, EFFICIENT, and SIMPLE (not easy;) option for your fitness journey. I will share the top 8 HIIT alternatives to CrossFit. I will save you from almost certain injuries and likely give you better results.
Weight lifting or strength training movements can be divided into compound and Isolation. Compound exercises require multiple muscle activation and build strength, mobility, and stability. Examples are deadlifts, power cleans, bench presses, and squats. Isolation or “simple” exercises target specific muscle groups. Examples include seated leg extensions and dumbbell bicep curls. Crossfit classes and most HIIT workouts combine compound and isolation exercises to elevate your heart rate for controlled periods of time.
Should you lift weights or focus on cardiovascular exercises to burn body fat and keep it off? According to a January 2019 randomized 8-week trial published in the NIH Library of Medicine, subjects performing cardio and resistance (strength) protocols lost more weight while gaining lean muscle – Randomized Trial. That’s great, but how much time will that take? The benefit of CrossFit training and HIIT protocols is they combine both elements to make for a more challenging, but efficient type of workout.
HIIT workouts challenge your cardiovascular system to reach nearly maximum heart rates. This high intensity accelerates metabolic activity and enables your body to continue burning calories even after the workout. This phenomenon, often called the ‘afterburn’ effect, is a significant factor in why HIIT workouts are effective for weight loss. What sets HIIT apart is its time efficiency. Depending on the intensity, these workouts range from 20 to 40 minutes, depending on rest intervals.
Powerlifting is not for everyone, but most of us do.
CrossFit is a comprehensive strength and conditioning program emphasizing high-intensity, varied “functional” movements combined with isolation and compound weight-lifting exercises. Essentially, it is a successfully branded form of HIIT session. At its core, CrossFit seeks to enhance your overall physical competence in diverse fitness domains, from endurance to strength, flexibility, speed, and balance. CrossFit workouts often weave elements of Olympic lifting, plyometrics, and bodyweight exercises.
How do you select the right program to achieve your fitness goals? In my 30 years of competitive sports and resistance training, I have engaged in over 20 exercise and eating routines. I was an NCAA All-American athlete required to be in top physical and cardiovascular health. I was a personal trainer specializing in HIIT style, small group classes. I’ve been a member of dozens of gyms and facilities and gained and lost hundreds of pounds. In recent years, I successfully adapted my routine to fit my busy professional and family life, and I kept my recorded workout progress and results from the past ten years. I will use successes and failures to break down the benefits and critical differences between the following gyms and workout programs:
Some of these include realistic guides to proper nutrition, which I encourage you to incorporate. After a quick synopsis of each, I will share what I recommend and my two best programs for the busy guy looking for better results. Moreover, my favorite plan is only six weeks, the most “simple”, and will completely transform your body composition and appearance!
Crossfit training was developed by Greg Glassman, a former gymnast and gymnastics coach, in 2000. It started in Santa Cruz, California, and at its peak in 2018, there were around 15,500 CrossFit gyms in 162 countries. CrossFit gyms, also known as “boxes,” foster a collaborative and supportive environment where individuals push each other toward their respective fitness goals. This social aspect can motivate you, keep you accountable, and make their prescribed HIIT workout more enjoyable. As a former athlete, I was attracted to CrossFit and achieved significant results. I took to it quickly because I have experience with Olympic-style lifting (unlike most of their clients), and I like to be coached and motivated…most of the time:)
Why did I have to stop CrossFit? Shoulder injury. Twice. Like everyone I talk to who spent time in CrossFit. And mine were not pre-existing, especially on my right side, which is not my throwing shoulder. Also, my lower back couldn’t handle the high rep, heavy pace Olympic lifting “WODs” (workout of the day). CrossFit sessions are intense, and the classes can have more than 20 people. It is a lot for one or two coaches to manage. And regardless of what any CrossFit games superstar might tell you, high reps DO NOT mix well with complex compound weight lifting exercises like the Clean and Overhead Jerk.
Of course, there are exceptions, but that’s also the problem. CrossFit is loosely led at the top, and individually owned facilities cannot deliver members the same quality of coaching and guidance. CrossFit can deliver if you find the correct “box” and manage yourself appropriately. If you try CrossFit, never compete with other members or worry about “Personal Best” for heavy lift tests. Proper form and improvement should be your goal. You’re not an “athlete,” despite what they call you. That may have been your past, but you will get hurt if you believe it now. Stay within yourself.
Kris Gethin is a world-class bodybuilder and fitness personality. He is the editor and chief of BodyBuilding.com and the CEO of the supplement brand KAGE Muscle. I had been lifting regularly a few years back but needed to step it up and reorganize. I looked for something intense and a little different and found Gethin’s 8-week Hardcore Challenge.
This program will deliver if you’re looking for an all-in, hammer-of-a workout that will take more than an hour at the gym. However, it is not technically a HIIT Program. But you will sweat and work hard, with heavier weights and more rest between sets. The workout plan hits every muscle often. He includes a state-of-the-art nutrition plan and old-school motivation. My only issue was my schedule. I attempted every session but struggled to finish the prescribed lifts every training day. And I probably work harder in the gym than you do:) so I don’t think it was a lack of effort. These are more bodybuilder-style workouts and are not your typical HIIT.
Mike Matthews’ journey is relatable for any man who has sought to transform his physique. Despite not having any prior experience in the fitness industry, his book and program quickly gained popularity and propelled him to become an icon in the field. His journey started with wasting time and money on personal trainers and unproven supplements before discovering a more straightforward and effective way to achieve his fitness goals.
Mike’s program is focused on heavy weight training and caloric intake to either “bulk” or “cut,” depending on the phase. As you read the book, you can tell he is not a fan of “High Intensity Interval Traning.” Regarding diet, Mike’s approach requires calorie counting, which may not be for everyone. However, his “macronutrient” approach to protein, carbs, and fat is worth noting. The Bigger Leaner program demands a slower pace and more rest between sets, with heavier lifts and fewer reps. Although challenging at first, Mike’s scientific reasoning behind heavier lifting is appreciated by many; however, everyone doesn’t need to achieve their desired results. Proper diet and lifting to “failure” with moderate weight can be just as effective (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/).
In conclusion, while Mike’s program may not be everyone’s cup of tea, it is an excellent option for anyone seeking a more effective way to transform their body. While the workouts may not be exciting, the results are undeniable. Additionally, the program is scientifically grounded and takes a practical approach to diet, making it easier for anyone to achieve their fitness goals.
This was my program after I started a new position as a sales manager back in 2017. I was traveling a lot but had consistent gym access. 50 Cent’s 6-Week program isn’t the most intense, but he knows what he is doing. If you haven’t been training for over a year or more, this program is a good start. His meal plan advice is strong and the workouts are challenging and fun. Furthermore, the book and his story are interesting. However, it is not a HIIT Program as it does not require consistent rotation between exercises.
If you know LL Cool J, you know he took care of himself and was the most ripped Hip Hop Performer well into the 2000s. His Platinum Program has stood the test of time, and, like Formula 50, it is fun and includes LL’s incredible story and why he prioritized his body and fitness. This is a great plan for beginners or someone looking to do more lifting in a proven simple fashion.
I jumped at trying this program because the title fired me up and spoke to me. Yeah, I know. I’m being vulnerable here. But who doesn’t love Dolph?! In all seriousness, there is not much to discuss here. This is not a HIIT Program. Dolph disappointed me a bit. The book has some cool stories but shares a basic weight-lifting regimen – you can do better on an app like bodybuilding.com.
As a 9Round member for a year, I found it an ideal fitness class for those who love boxing-style classes. What I appreciated most was its flexibility; you could walk in any time and begin your 30-minute HIIT workout. The gym was set up so you could easily navigate the workouts, and it was incredibly effective. Though I lost some weight as a 9Round member, I craved more resistance exercises and variety in my workouts. Each station lasted 3 minutes, which was enough for most people. Nonetheless, it’s an excellent place to begin or mix up your workout routine. Furthermore, the monthly fees were reasonable; if there’s one nearby, you can realistically attend 4 to 5 times a week.
Without a doubt, Burn Boot Camp stands out as the most influential group fitness concept I’ve ever experienced. Although some may be surprised by my endorsement due to the predominantly female membership, these women push themselves to an impressive pace during each 45-minute workout.
The founders, husband and wife Devan and Morgan Kline, established Burn Boot Camp in 2012 to create a challenging yet inviting atmosphere. The full-body and classic weight lifting protocols like “chest, bicep, and tricep” all utilize familiar equipment. 
The community and well-organized resistance training are reminiscent of what I love about CrossFit. Despite the intensity of the workouts, they are simple to follow and can be modified to suit any fitness level. As a member since March of 2023, aligning my nutrition and attending four sessions a week allowed me to shed 25lbs and 4% Body Fat in just 60 days.
This book and 6-week workout/meal program changed my life. Manganiello is an actor who broke onto the scene as the shredded werewolf in the hit HBO series True Blood. He has had a tremendous career and is married to Sophia Vergara—this may be his most impressive accomplishment. Joe is a close friend and disciple of Arnold Schwarzenegger, and he tells an incredible story of how he rebounded his career after landing a role in Spider-Man (2002) and then flaming out.
The book is easy, and he gets down to business quickly. You can do his program regardless of your experience or fitness level. He partnered with Reebok to incorporate the best aspects of traditional weight training and CrossFit to deliver the most efficient fitness and transformation program I have seen in 30 years. He is all about repetition to failure, so you don’t need heavy weights. EVER. I have completed it twice. And once done, you can adjust and use what you learned to maintain and give yourself a break. The training method is all about muscle failure, and you won’t be able to use anything heavy.
Joe has a detailed description of each lift and movement with links that are easy to access with your smartphone. The workouts move fast and hit every body muscle for six days, then rest on day 7. Weeks 1 and 2 will not look brutal on paper, but you will be surprised. Like I said, go light and keep showing up. Joe coaches you to check your ego at the door and track your progress (again, use the Notes app on your smartphone).
When I first completed Manganiello’s “Evolution” HIIT program in 2015, I dropped 25 lbs and looked shredded by week 6. He added a 20-minute run to Weeks 5 and 6, but I didn’t need to do them because I adored his high protein, eat as much as you want meal program. My mistake was trying other program styles, and I eventually put weight back on. 2017 I completed it again, and I know this training style delivers the best results. This is why I enjoy Burn so much, and I do Joe’s Evolution workouts when I travel.
I would love to hear from you no matter what program you pick. Please email me at info@primedude.com and let me know how you are doing. Also, here is some advice if you are starting a program on your own at a public gym:
