How to Balance HIIT with Strength Training: A Full Guide

Do you wish to have a more effective fitness routine that will give results the quickest? Used in conjunction with strength training, HIIT can be an incredibly effective way to improve your overall health and fitness. Fully encompassing the myriad of advantages this power pairing has to offer, we will discuss effective workout routines and share a few tips on creating an all-around fitness plan.

What is HIIT and Strength Training?

High-intensity interval training (HIIT) means short intervals with unnecessary intensity and even a bit of rest. Known for calorie-burning efficiency, cardiovascular benefits, and endurance-boosting capabilities galore; HIIT makes up for the lost time as it’s an enormous bang for your workout buck.

Strength-building: Whilst primarily the purpose of strength training is to build skeletal muscle and develop anaerobic endurance (muscular fitness), it can also have a beneficial influence on muscular strength which makes you stronger.

What are the Benefits of HIIT and Strength Training in Unison?

Here are a few of the benefits of doing HIIT strength workout when combined:

Increased Calorie Burn: The training can increase metabolism, which helps to speed up calorie burn.
Heart Health: HIIT boosts cardio fitness which is important for the heart and lungs, while HIIT resistance training may help to improve blood flow helping stave off heart disease.
Increased Muscle Mass: Strength training can increase your muscle growth and improve your metabolic rate which means the calorie burns in rest also!
Improved Athletic Performance: Whether you are a runner, cyclist, or team athlete; it has always shown that combining HIIT and strength training can help improve your overall athletic performance.

Designing a Well-Rounded Workout Plan

Outline Your Aims: Establish what your fitness goals are. Do you want to LOSE WEIGHT, BUILD MUSCLE, or be HEALTHIER? How often you work out and how much intensity will be dictated by your goals.
Create a Workout Plan: Do 3-4 days of HIIT and 2–3 days of strength training per week. Try to mix it up with some rest if you need it.
We recommend starting your workout by focusing on compound exercises, which are tougher workout options that target multiple muscle groups at the same time like squats, lunges, deadlifts, benches, and rows.
Use HIIT Modalities: Learn and utilize different styles of HIIT resistance training like Tabata, interval sprints, or circuit strength to keep your sessions fun.
YOUR BODY: Listen to your body, watch for signs, and modify high intensity strength training exercises if necessary. They also reduce the risk of overtraining and provide you with much-needed rest and recovery.

Sample Weekly Workout Plan

Monday: HIIT workout (burpees, mountain climbers, jump squats)
Tuesday: Strength training with an upper body focus – bench press, overhead press, and rows
Wednesday: Rest or active recovery (yoga/swim)
Thursday: HIIT Workout (sprints, battle rope waves, kettlebell swings)
Friday: Strength training with a lower body focus – squats, lunges, deadlifts
Saturday: Rest or active recovery
Sunday: Slow, steady cardio for 30 minutes (run/cycle)

Ways to Combine HIIT & Weight Training

Warm Up: Warm up before every workout to warm your muscles and joints.
Now, remember to cool down: Do at least one set of static stretching after you exercise; this will help increase flexibility and reduce muscle soreness.
Drink lots and LOTS of water: Also, be sure to hydrate before, and after a workout but also throughout the day.
Eat Well: Maintain a diet high in protein to support muscle development but with adequate carbohydrates and healthy fats for energy.
Get Help: If you have no experience with HIIT or weight training, consider seeking advice from a personal trainer to perfect form and technique.

Additional Considerations

Doing training in the Same Workout:

Although it’s possible, most often due to recovery times, keep them on different days. But if you want to put them together then have a HIIT session followed by some easy weightlifting.

The Frequency and Intensity of Workouts:

The frequency, as well as the intensity following which you carry out different high intensity strength training exercises, is based on your fitness level along with goals. Perform well slowly, and step up your game as you get better with the intensity of the exercise also increasing.

Ludicrously enough, rest and recovery are some of the most important things that you can do to ensure injury prevention (in addition to having over-the-top-ah-may-zing results)! Try to get a good 7–9 hours of sleep every night and let what your body tells you inform the rest.

Equipment:

You can truly complete this program with minimal equipment but some of the tools you may want to purchase are quite basic and will only help your routine. Weights are not the only way to increase resistance, you can also work out with body weight and become stronger that way, but weights give more possibilities for increasing strength.

Conclusion

Then, when you get your HIIT strength workout down to a science, the sky’s the limit for what kind of results you can achieve with it! Always listen to your body, ramp up the intensity gradually, and enjoy. Ready to unlock your full potential? Join Caerus Strength Inc. today and start your journey to a stronger, healthier you.

FAQs

Should I do HIIT with strength training in the same workout?

It is possible to work all three workouts into the same day’s workout, but generally, it’s best to do them on different days for appropriate recovery. On the other hand, if you do like to mix them sometimes, then try a HIIT workout, and then later that day or even 1-2 days afterward go for your light strength session.

How many times a week can I perform the above workouts (HIIT & strength training)?

3–4 days of HIIT per week with 2–3 days focusing on strength training is a good starting place. But again you can adjust the frequency as per your fitness levels and goals. A rest day can be your friend.

Do you need gym equipment for HIIT and strength training?

A couple of dumbbells can give you some flexibility, but they are not required. You can perform highly efficient workout routines without much equipment or even using just your body weight.

How long should HIIT workouts be?

A normal length of a HIIT workout is 20-30 minutes, but you can make it shorter or longer based on your fitness level and goals. Always be able to listen to my body and recognize signs of overtraining.

HIIT and muscle training… weight loss?

True, HIIT and strength can be an excellent combination when it comes to fat loss. HIIT helps increase our metabolism, while strength training builds lean muscle mass — two factors that contribute to increased calorie burn.

Can newbies safely jump into HIIT & strength training?

It may be better to start lower in intensity and work your way up if you are just beginning. Always consult your healthcare provider or a personal trainer before starting any new workout regime, especially if you have an underlying medical condition.