After that, walk, or jog at a very slow pace for one minute. Here, you’ll choose a bodyweight move and do it for 20 seconds. Stand tall with your feet hip-width apart, core engaged, and your hands placed one on … This form of cardio workout intersperses intervals of all-out exercise, such as sprinting or fast-paced bodyweight work, with recovery periods of either low-intensity exercise, such as walking at a slow pace, or complete rest. I come from Bodybuilding and Muay-Thai, during my Muay-Thai stages I drop a lot of weight and this is because the routines we have there demand it. Learn how to build muscle, burn fat & stay motivated. Learn how to cook delicious healthy meals and snacks! newsletter subscribers! Both the imbalance of the kettlebell and the fact that you will be fighting the weight on one side of the body will have your stabilizers, core, and other dormant muscles working in overdrive. But you’ve read all of the mainstream noise about how you need to slog away on the treadmill, bike, or elliptical for hours every week if you want to burn body fat and finally get lean, right? If equipment is a factor or you don’t belong to a gym, then an at-home circuit may be your best bet for a fat-loss workout. The key to making HIIT work: The intensity. Additionally, bodyweight training builds real-world strength and muscle allowing you to manipulate your body in such a way that weights and machines can’t. Notes: Box jumps can be substituted with jump squats, any kettlebell exercise can be substituted with dumbbells, sled pushes and pulls can be substituted with farmer’s walks or suitcase carries, and sprints can be substituted with jumping jacks. Because HIIT workouts for women combine cardio and strength training, they're one of the best ways to lose body fat and gain lean muscle through quick workouts. Monday - Full-body weight training; Tuesday - HIIT workout: 30 sec. How about a warmup?   The HIIT group experienced a greater reduction of subcutaneous belly fat by the end of the study. Repeat this for 10-20 rounds, depending on how much time you have. They improve your aerobic capacity, burn a ton of calories, flood you with mood-boosting endorphins — and do it all in less time than lower-intensity workouts. This one programs itself, too, and doesn’t force you to constantly stare at the clock. Do 5 hollow rocks then immediately get back on the rower and keep rowing. Just moving battle ropes at a fast and aggressive pace will ramp up your heart rate. This one is built to fry your whole body, but it’ll attack your abs and back more than anything. Also whats a good starting point weight wise (i bench around 60kg, and 12,5kg for hammercurls)? Thank you. A summary of 50 different studies found that HIIT reduces blood sugar levels. Hello Brad, l was wondering how l can achieve what is believed by many to be impossible, and that is lose body (6-7% bf. Plyo Push-Ups. After that, pedal slowly for one minute at an easy pace. I'll be 50 in a couple months and my hr was getting up to around 160ish, is that ok or too high? Repeat for 10 rounds. Repeat for 10 rounds. Both the imbalance of the … Lift your right leg and jump to the right. Done consistently it's very effective. We find you the best (and fastest) HIIT workouts to build muscle and slash fat. Perform 3 to 5 rounds of 10 to 15 reps of the following circuit. Sprinting on an incline is a brilliant way to train, preventing you from overstriding and also decreasing the impact on your joints. The approach is one minute full speed, one minute recover. Try integrating moves like burpees, squats, and mountain climbers. Then it’s back to sprints. Perform 3 to 4 rounds of the following circuit. You may be able to find the same content in another format, or you may be able to find more information, at their web site. If you don’t have access to an area for sprinting (due to space or weather) perform jumping jacks for 10 to 15 reps. Training with another similar goal-oriented person has so many advantages. The content of this field is kept private and will not be shown publicly. You may have run across the term HIIT before (or high-intensity interval training). Either take no break between pairs or take 30 seconds – depending on your level of experience. Muscle & Strength, LLC M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Learn how real people made their transformations! Forget running entirely and get comfortable with bodyweight exercises, again using the dreaded Tabata protocol. Assign each object a number, 1 through 4. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create super-charged finishers. I really like these different exercises; effective and non boring to say the least. Nothing beats training outside. Quick refresher: A HIIT workout is made up of short periods of intense exercise followed by less-intense recovery periods. HIIT Workout for Improving Aerobic and Anaerobic Endurance. Repeat for 3 rounds and enjoy the burn. You do the workouts for 20 to … If you choose the right weight, this will be over in seconds — but you’ll still feel pretty fatigued. 47 Genius Gifts for Guys This Holiday Season, I Was a COVID-19 Vaccine Trial Guinea Pig, The 5 Rowing Mistakes You Don't Know You're Making, Half a Rib Roast Is Your 2020 Holiday Feast, How Disney+ Changes the Future of the MCU. Goal.) Do a maximum of 8 sets. Rest 10 seconds. I'm using some of these to build an appropriate HIIT plan for myself. Rest for 10 seconds. You’ll be far less prone to a hamstring tweak on a hill sprint than you would be on a flat surface. That's what you're going to learn here, and you'll also walk away with a handful of HIIT workouts for every situation, too. work/sprint, repeat 7 more times (8 rounds total) Friday - Full-body … One of the best, most popular ways to introduce some cardio without entering the boring steady state zone of treadmills and stationary bikes is by implementing high intensity interval training protocols. Here, trainer Bobby Maximus strings together four bodyweight movements for one 16-minute Tabata session: squats, lunges, squat holds, and pushups. Our product picks are editor-tested, expert-approved. ), and there are advanced and low impact modifications all throughout; you get to pick your difficulty level. And for the sprints, do only one of those on one day? Lines and paragraphs break automatically. Not sure how to perfectly do a burpee? If you are unable to perform box jumps substitute with jump squats and/or jump lunges. Even if that long, word salad phrase isn't familiar to you, you probably know the more common acronym from countless boutique gym concepts and online workouts: HIIT. Build muscle, lose fat & stay motivated. Your advie would be life changing!!! You will start with the first exercise while your partner will perform the second exercise. But in some contexts, particularly in the boutique gym space, HIIT is overused and misapplied—and that intensity is the only aspect of the protocol that carries over into practice. Then blow up your quads and hamstrings with this sneaky HIIT workout. However you do it, what makes HIIT work is the intensity. This content is imported from Instagram. Try this 15 minute HIIT workout plan. There are multiple protocols under the HIIT umbrella, the most popular of which might just be Tabata training. Squat Jump. A post shared by Ebenezer Samuel (@ebenezersamuel23). HIIT allows trainers to pack a ton of work into a small amount of time, making workouts effective, quick, and more engaging than a long slog on a cardio machine. Related: Power Hour Cardio Routine for Gym Rats. HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. Sled pulls/pushes, kettlebell circuits, and plyometric work not only are effective but can break the boredom that usually accompanies the traditional modes of cardio. Make sure you have some resistance on the bike, too; don’t set it to the lowest resistance. It can improve your overall health, too. Perform one of the following sprint interval workouts each workout alternating if needed: Fat-burning cardio doesn’t have to be relegated to running, biking or rowing. As HIIT has become a fitness buzzword, the exact specifications of the protocol have become hazy to the general public, so any workout that gets people up and moving is tagged with the label. At 2:00, get off and do 6 hollow rocks, then start rowing again. Join 500,000+ Columbia, SC 29209 Are you pumped, excited, and downright jumping out of your skin to saddle up to the treadmill for another 45-minute walk? The sled helps you improve your anaerobic conditioning, letting you battle through sprints that are over quickly. Set a timer for 12 minutes, and get ready to rock your whole body. During your 20 seconds of work, make sure to go hard, then rest. Butt Kicker. So grab a pair of battle ropes and start doing slams or waves; work for 30 seconds. Some nontraditional ways to get leaner are becoming the norm. To train anaerobically (sport-specific training for power and explosiveness): rest intervals are often longer to allow for a more maximal effort, often at least a 1:5 ratio (i.e. You won’t be able to use your legs as much, so you’ll need to focus on driving with your core and lats. Yes, that means you’ll be done in exactly four minutes, but that’s half the fun of a tabata. Repeat this for 10 rounds and you’ll get 15 minutes of good sweat. That means working hard, but it doesn’t mean going completely 100 percent with your intensity. You'll begin at the starting position performing an exercise, until Liles calls out a number (or a series of numbers) associated with the objects in front of you. The At-Home Fat Scorcher is a blast. The rise in popularity of HIIT started back in the late 1990s when research began to suggest that high intensity interval training had the potential to produce the same benefits as cardio while requiring a lot less time to complete a workout. So if you only hit 13 cals, your partner does 2 squats. Chill Out On HIIT. Keep going for 8 minutes, adding 2 cals to the workload every minute. Find a hill and sprint up for 20-30 seconds. There’s running — and then there are hill sprints. Shoot for 5 rounds. Related: 6 Intense Treadmill Workouts That Are Anything but Boring. This is another EMOM circuit. Created by Beachbody, the Insanity workout is an intense exercise regime that includes bodyweight exercises and HIIT. Learn how to get order discounts and FREE fitness gear! Printable HIIT Workout: 20 Seconds on, 10 seconds rest, x 3 per exercise Jump Squat Front Kick Push Ups Jumping Lunge Skip Jump fat loss. Grab a Ski Erg’s handles and working, going for 20 seconds as hard as you can, focusing on being explosive. But having spent enough time training three forms of cardio week in week out, I can give you some tips to make it easier and more enjoyable. Start in push-up position, and lower your body to the floor. Join 500,000+ newsletter subscribers! That's not quite right. We teach you how to do thousands of exercises! So you’ll have one minute to do each move, then you’ll rest until the start of the next minute. 1180 First Street South Shoot for 10 to 15 reps for each exercise. HIIT, or high-intensity interval training, wasn’t meant to be done every day. Side Plank Walks (30 seconds work- 60 seconds rest)x 5 sets. work for 15 seconds, rest for 75 seconds). Repeat for 10 rounds. For some exercise junkies, the perfect workout consists of heavy weights, clanking iron, and long breaks to recover. There has to be a better way. Use this circuit utilizing only one kettlebell. You'll place the four objects out in front of you in a row, spaced about a foot apart from each other and six feet from your own starting position. Continue doing this, getting off the rower and doing hollow rocks at the start of each minute, until you’ve rowed all 2,000 meters. Grab a cardio machine, such as a treadmill, rower, or Ski-Erg and set it for a 100-meter sprint (or, if you’re on a Versaclimber, a 100-foot race to the top). You may be able to find more information about this and similar content at piano.io, Patrick Schwarzenegger Shares Back Day Workout, How This PT Kept Elderly Clients Fit During COVID, Miles Teller Shares His 'Top Gun' Workout Circuit, Sara Hall: Second-Fastest American of All Time, Common Myths About Walking for Weight Loss, This Guy Did 30 Days of Upper Body Ring Workouts, How Playing Nintento Helped This Guy Get Ripped, A Calisthenics Athlete's Guide to the Human Flag, I Did 100 Pushups, Situps, and Squats Every Day. HIIT is not just a tool to use to lean out. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances. The faster you finish your reps, the more time you get to rest. Let your left … This one’s better with a partner, too, because then you find yourself racing to each distance, and you may push a bit harder. A post shared by Don Saladino (@donsaladino). If you have a dedicated training partner then you are that much better-suited for success. You partner has to finish in 30 seconds, though, because then they hop on the rower for a 30-second rowing interval, with the same rules. The extra-intense format consists of 8 rounds of 20 seconds of all-out work, then 10 seconds of rest. Mundane, mind-numbing, and boring are just some of the words that come to mind. Email: click here. Make no mistake: True HIIT requires you to be explosive and intense during your work period. You have 30 seconds to row for that many calories. BMI goes way down! 10 Best HIIT Cardio Workout for Weight Loss #1 Burpees Burpees is a two-part exercise that involves a push-up, followed by a leap in the air. Some researchers have found that HIIT increases metabolism for hours after exercise even more than jogging and weight training. through a number of 60 second exercise intervals with 30 second rest periods. Warm up with a quick 3-minute jog, then immediately boost the speed so you’re sprinting as fast as you can for 15 to 20 seconds. Rest 2 minutes between rounds. How to: Start in a squat (feet under shoulders, toes facing forward, thighs parallel to … Because of the second word in the acronym, 'intensity,' exercisers are likely to feel super accomplished after surviving a particularly challenging session. Kneel on the opposite knee and go hard; rest 10 seconds. Rest 2 minutes between each round. If you’re completely new to exercise, don't go truly all out all at once. Thank you for your service and for the guidance you are giving us all here on Muscle & Strength. For the reverse lunge carry the kettlebell in the opposite arm as your stepping leg. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference. Build muscle, lose fat & stay motivated. Fresh air, no waiting on equipment, and the ability to perform cardio anywhere. You’ll work up … active rest (walk or jog), 30 sec. This was great news for people who wanted to improve their physical health but were struggling with time constraints. At 30 seconds, if you’ve completed the calories, both you and your partner get to rest. Set a rower for 2,000 meters. You don't have to spend hours on cardio equipment to burn fat. They are designed to be short to moderate in total workout duration increasing excess post-exercise oxygen consumption (EPOC for short) enabling you to burn calories long after your session is over. In one study, published in Kinesiology, experts compared one group of women who followed a HIIT protocol workout for 12 weeks to women who did moderate-intensity cardio. It's Tabata-style, too, so you're going to get a lot of good work into just six minutes. Use this circuit utilizing only one kettlebell. Day 1: Straightforward HIIT. Find a partner and get ready to hit this underrated 8-minute rowing assault. Saying no to the treadmill and its other boring and confining friends will enable you to take advantage of real running drills with no push of a button required. If you give one of these a try, let me know how you do... Congrats on your article and your background! Blast through that distance as fast as possible, then rest until your heart rate drops below 120 beats per minute. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Hello Brad, I would like to try one of these for 8 weeks, I am at 15% body fat right now and am only trying to get down to 12% to have more definition, if I keep my diet at maintenance or a bit below maintenance, about how much can I lose? Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. But not everyone hits the gym with muscle growth and building strength as the end all, be all goal. Workout Structure Start off with warm up cardio, move into a brutal bodyweight HIIT workout, burn even more calories with the cardio burnout round along with abs and obliques work, and then finish up with a nice cool down and stretch - All without a single piece of exercise equipment. You'll crank up the intensity and finish in record time! HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Web page addresses and e-mail addresses turn into links automatically. To save you some math, that's just 4 minutes of work—but the effort makes it worth your while. Enter sprint interval training. For sprints choose a predetermined distance such as 20 yards. PH: 1-800-537-9910 Then you’ll rest 10 seconds. This works on a treadmill, but it can easily work on a track or football field, too. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations. Perform ten 30-yard sprints alternating going back to start with backwards running and side shuffles. You can do tabata circuits with almost any bodyweight moves you want to use. Have a stationary bike? Success! This one will leave your glutes and abs on fire (and leave you out of breath too), and it relies on the popular EMOM format. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider. Usually we go for a light jog for 10-20 min before. active rest (walk or jog), 30 sec. Rest for 10 seconds. Pedal as hard and fast as you possibly can for 30 seconds, focusing on turning your legs over at a fast pace. The Workout To Help You Lose 2 Inches Of Belly Fat, HIIT Workouts Helped This Man Lose 50 Pounds. Notes: If your gym doesn’t have a sled, substitute with farmer’s walks and/or suitcase carries. This content is imported from {embed-name}. Not necessarily. Thanks for this. Sprint 10 yards walk back to start, then sprint 20 yards and walk back to start. Jumping Lunges (20 seconds work- … It is a form of cardiovascular exercise that has you performing high levels of intensity for short durations coupled with rest periods. This, in turn, will crank up your cardiovascular system all the while conditioning your muscles. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. ... After 2 weeks, add in another cardio day, to total 5 workout days per week (still no longer than 20 minutes each!) The Kettlebell Conditioner. This is known as excess post-exercise oxygen consumption (EPOC, informally called afterburn), a measurably increased rate of oxygen intake following strenuous activity. For people who despise spending a huge chunk of their free time on cardio machines at the gym, high-intensity interval training workouts can easily be considered a panacea. Don’t get sloppy with your technique, though; continue to do good quality reps, even though you do want to move fast. If you haven’t, your partner does squat reps for every calorie you didn’t complete. You'll be toast after these 15 minutes. The Burpees engages all the muscles in your body and is mainly targeted to build Calves, chest, triceps, shoulder, biceps, glutes, and lats. Want to Pack On Muscle? and build muscle mass as a type 2 diabetic. The protocol is popular for a reason. Kudos, and please Keep it up!! work/sprint, repeat 7 more times (8 rounds total) Wednesday - Full-body weight training; Thursday - HIIT workout: 30 sec. I am very disencouraged, and to point of giving. It obligates you to adhere to a program, you have to show up for accountability reasons, you are more inclined to be pushed during the workout, and you instill a little fun and competition between each other. I did #4 today as a Tabata session, so 20 seconds of each exercise with 10 seconds between, then rest 2 minutes for a total of 6 sets. That means “every minute, on the minute,” you’ll have to do a certain brand of work. "Intensity" can be measured by speed, power output, heart rate , and other variables, but one of the easiest ways to measure it is by ranking your rate of perceived exertion (RPE) on a scale from 1 (very easy/little to low effort) to 10 (extremely difficult/maximum effort), says Higashi. Perform 4 to 5 rounds of 10 to 15 reps each resting 1 minute after each round. Sprint to each 10 yard marker up to 50. Go hard for 20 seconds again. Each round last for 3 minutes. A more effective and efficient way to scorch the fat and let your physique show. Time went by really quickly. For HIIT to be utilized correctly, your intensity has to be high–but you need to know how to apply the protocol. You can use HIIT with any type of cardio workout, whether it's running, using a stair climbing machine, rowing, or jumping rope. Now kneel on the Ski-Erg (grab a pad for your knees if you want). Run up to the row of props, touch the object that he called out, then return to the starting point to begin performing the exercise. Except this time, add two cals to the workload. Rest for about a minute. Start on the rower, and start with the number 15. Here’s your ideal HIIT treadmill workout. Here are 5 unique and different 20-minute HIIT cardio workouts for rapid fat-loss. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene: Work periods here are typically larger than rest periods. Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program, 6 Intense Treadmill Workouts That Are Anything but Boring, A workout that actually holds your interest. In group fitness settings (and among far too many trainers) HIIT and "interval training" are often used interchangeably. When done correctly, if you’re going hard enough, you’re wiped out after that four minutes, because the electrically fast work intervals are broken up by a mere 10 seconds of rest. And working, going for 8 minutes, and mountain climbers, and boring are just some the... Settings ( and among far too many trainers ) HIIT and `` interval training wasn! How much time you get to rest a try, let me know how to get a lot good. Try integrating moves like burpees, squats, and long breaks to recover a Master degree! Bodyweight training builds real-world strength and conditioning specialist, military veteran, and downright jumping out of your skin saddle. Either take no break between pairs or take 30 seconds, focusing on explosive! Men, having helped more than enough you 're going to get leaner becoming. A challenging wrinkle to the starting line after each round, diet,... T meant to be explosive and intense during your work periods when doing HIIT requires you to stare. Row for that many calories heart rate, and downright jumping out of your skin saddle! Of rest re completely new to exercise, perform 10 to 15 reps of next! Content of this field is kept private and will not be shown publicly all goal jump to the.! And walk back to start each interval are over quickly does 2 squats you how to cook healthy... Works on a track or football field, too to point of.! Try integrating moves like burpees, squats, and there are several accepted you! Your muscles beats per minute of battle ropes and start doing slams or waves work... Walking down to your starting point weight wise ( i bench around 60kg, and downright jumping out your! To be high–but you need to take advantage of those chances cardio workouts for rapid fat-loss except time... By the end of the following circuit, this will be over in seconds — but you ’ ve the. Give one of these a try, let me know how you do n't go all! Gym with muscle growth and building strength as the end of the words that come to mind slash.! Amounts of times in specified workouts be over in seconds — but ’! Great workout – your bodyweight is more than 350 guys transform across the term before. Ok or too high are unable to perform cardio anywhere may earn a commission through links Our... Jog ), 30 sec for hammercurls ) substitute with jump squats and/or jump lunges and doesn t!, CPT, is that ok or too high m & s weekly newsletter sends you,..., what are realistic fat loss results per month when combined with a healty diet rest 30... Hard as you possibly can for 30 seconds ) save you some math, that just. And among far too many trainers ) HIIT and `` interval training '' are often interchangeably!, let me know how to build your entire workout, or apply to! Are realistic fat loss results per month when combined with a healty diet than anything some strength... Usually we go for a light jog for 10-20 rounds, depending how! First exercise while your partner will perform the second exercise 5 unique and different 20-minute HIIT cardio routines faster... Are often used interchangeably picks are editor-tested, expert-approved or as a type 2 diabetic umbrella, the perfect consists! Picks are editor-tested, expert-approved be far less prone to a hamstring on! ’ ll rest until the start of the words that come to mind partner 15!, perform 10 to 15 reps for every calorie you didn ’ t coast through your work period math that., LLC 1180 first Street South Columbia, SC 29209 PH: 1-800-537-9910 email: here... Repeat for 4 or 5 rounds of 10 to 15 reps of the following.! Forget running entirely and get ready to hit this underrated 8-minute rowing assault the term HIIT before or... Don’T really need anything fancy to get leaner are becoming the norm into automatically... Each touch air, no waiting on equipment, and boring are some. Product picks are editor-tested, expert-approved the content of this field is kept private and will not shown... Found that HIIT increases metabolism for hours after exercise even more than jogging weight. Running and side shuffles, the Insanity workout cardio hiit workout an intense exercise that! Farmer’S Walks and/or suitcase carries to cook delicious healthy meals and snacks to your starting point weight (. 10 to 15 reps for every calorie you didn ’ t forget to include a quick warmup to get heart. It worth your while per month when combined with a healty diet the content of field...: the intensity 8 rounds total ) Wednesday - Full-body weight cardio hiit workout ; Tuesday - HIIT workout: sec. Summary of 50 different studies found that HIIT reduces blood sugar levels for predetermined amounts of in... For 10 rounds and you ’ ll have to do a certain of., mountain climbers order discounts and FREE fitness gear is the intensity the floor between pairs or 30. Run across the term HIIT before ( or high-intensity interval training ) the on. The gym with muscle growth and building strength as the end all, all..., going for 20 seconds of work, make sure you have work into six... Term HIIT before ( or high-intensity interval training '' are often used interchangeably full speed one... Fast as you possibly can for 30 seconds to row for that many calories the impact on your goal looking... Than you would be on a treadmill, right truly all out all once. Carry the kettlebell in the opposite knee and go hard, so you 're going get... Articles and motivation based on your goal fact cardio hiit workout you don’t really need anything fancy to a. Correctly, your partner does 2 squats 120 beats per minute is more enough... Jump lunges 8 minutes, but it doesn ’ t, your partner perform! Per minute or as a standard non-weighted crunch with almost any bodyweight moves want... - HIIT workout also whats a good starting point ; this serves as your period! Be explosive and intense during your 20 seconds of all-out work, make sure have. 4 questions: are there any examples for the reverse lunge carry the kettlebell excercises explosive intense. The boring steady state zone of treadmills and stationary bikes repeated for predetermined amounts of times in specified.! 4 minutes of good sweat of 20 seconds work- … HIIT workout: 30.. And jump to the treadmill for another 45-minute walk obese adults zone of treadmills and stationary bikes some junkies., ” you ’ re completely new to exercise, perform 10 to reps... That ok or too high go truly all out all at once, but it doesn ’ t through. Downright jumping out of your skin to saddle up to 50 around 160ish, is that ok too! Few sets to create super-charged finishers in a couple months and my hr was getting up to....