Balancing HIIT and Strength Training: Is This An Effective Approach to Fitness?

In a world where the pursuit of time is constant, High-Intensity Interval Training (HIIT) and strength training have proven to be two effective methods for achieving workout results efficiently.

But is it possible to combine HIIT and strength training into a single workout program to maximize results?

The answer is yes, let’s see how.

Table of Contents

Definition of HIIT

The acronym HIIT stands for “High-Intensity Interval Training.“

It’s a training method that combines short and intense periods of exercise with moments of rest or low-intensity exercise.

The basic idea is to push the body near its maximum limits during those high-intensity intervals and then provide it with a brief recovery.

This pattern is based on the concept of metabolic resistance training, aimed at improving the body’s ability to store and utilize energy.

In HIIT, intense exercises can range from jumps, and sprints, to weightlifting, and can last from 20 seconds to a minute, followed by a recovery period.

The ratio of high-intensity work time to rest time can vary depending on an individual’s fitness level and the specific training goal.

Benefits

HIIT offers numerous advantages, including:

Time Efficiency: Due to its intense nature, a HIIT workout can be shorter than a traditional workout while providing equal or greater benefits.
Increased Metabolism: HIIT can elevate metabolism for several hours post-workout, aiding in weight loss and fat oxidation. (Pubmed/22720138)
Improved Cardiovascular Capacity: Despite shorter workouts, HIIT can contribute to better cardiorespiratory capacity.
Equipment-Free: Many HIIT workouts can be done without equipment, making it flexible and convenient.
Varied Challenge: HIIT can be modified to continually offer new challenges, preventing the body from plateauing.
Blood Pressure Reduction: Studies have shown that HIIT can lower blood pressure, particularly in individuals with initially elevated levels. (Pubmed/37098987)
Enhanced Aerobic and Anaerobic Capacity: While traditional cardio primarily improves aerobic capacity, HIIT benefits both aerobic and anaerobic capacities.

Drawbacks

Risk of Injury: The high intensity and explosive nature of some exercises in HIIT pose a greater risk of injury compared to other workout types.
Not Suitable for Everyone: Individuals with specific medical conditions such as heart problems or high blood pressure might not be able to safely perform HIIT.
Excessive Fatigue: HIIT can be demanding on the body. Without adequate rest between sessions, there’s a risk of overtraining, fatigue, and potential burnout.
Could be Discouraging: For beginners or those unaccustomed to high-intensity workouts, HIIT can be quite challenging and potentially discouraging.
Potential Joint Issues: High-impact exercises common in HIIT can stress joints, especially if performed frequently or with improper form.
Not Ideal for Muscle Building: While HIIT can help tone and define muscles, it’s not the best approach for those looking to significantly increase muscle mass.

HIIT: A Historical Analysis and Health and Physical Performance Benefits

This article provides a brief history of interval training, starting from the early 1920s up to the present day, based on findings from various studies that have examined the effectiveness of High-Intensity Interval Training (HIIT) on exercise capacity and overall health.

While regular physical exercise is recognized as essential for a healthy life, lack of time is often cited as a major barrier to consistency in training.

However, evidence suggests that HIIT can provide health and performance benefits similar to Moderate-Intensity Continuous Training (MICT), but with a shorter time commitment.

Different interval training models, including HIIT and Sprint Interval Training (SIT), are effective exercise strategies for improving health and performance.

Moreover, compared to MICT, HIIT can offer greater enjoyment and greater physiological adaptability, making it an effective strategy for maintaining a regular exercise routine.

However, the article also emphasizes the importance of carefully monitoring exercise intensity, as excessive HIIT practice could have harmful metabolic effects.

Furthermore, it suggests that further research is needed to determine the efficacy of low-volume HIIT versus high-volume HIIT and MICT, particularly about healthy individuals and those at risk of diseases related to chronic inactivity.

Finally, the article notes that most studies have involved men and healthy individuals, so the results may not apply to women and patients with various chronic illnesses.

Therefore, further research is required to assess the feasibility and safety of HIIT, especially in patients with heart disorders who have a higher risk of cardiac arrest during intense physical activity

(Pubmed/8294064)

Sample Week with Integrated HIIT:

MONDAY – HIIT Cardio:

Warm-up: 5 minutes of light jogging in place and joint rotations.
HIIT Session: 4 rounds of:
- 30 seconds of high knees.
- 30 seconds of active rest (brisk walking in place).
- 30 seconds of jumping jacks.
- 30 seconds of active rest.
Cool-down: Static stretching for 5 minutes.

TUESDAY – Strength Training (without HIIT):

Exercises like squats, deadlifts, presses, etc.

WEDNESDAY – Rest or Low-Intensity Activity:

Walking, yoga, or stretching.

THURSDAY – Weighted HIIT:

Warm-up: 5 minutes of joint rotations and dynamic stretching.
HIIT Session: 4 rounds of:
- 30 seconds of weighted squat jumps (using light dumbbells).
- 30 seconds of active rest (marching in place).
- 30 seconds of kettlebell swings.
- 30 seconds of active rest.
Cool-down: Static stretching for 5 minutes.

FRIDAY – Traditional Cardio Workout:

30-40 minutes of moderate-intensity running, swimming, or cycling.

SATURDAY – Full-Body HIIT:

Warm-up: 5 minutes of light jogging in place and joint rotations.
HIIT Session: 4 rounds of:
- 30 seconds of push-ups.
- 30 seconds of active rest (walking in place).
- 30 seconds of burpees.
- 30 seconds of active rest.
Cool-down: Static stretching for 5 minutes.

SUNDAY – Complete Rest or Relaxing Activity:

Gentle walking, reading, meditation, stretching, or yoga.

Incorporating Weights into HIIT: Practical Tips

If you’re looking to take your HIIT workout to the next level by incorporating weights, here are some key concepts to keep in mind:

Exercise Selection: When deciding to integrate weights into your HIIT routine, selecting the right exercises is crucial. Movements like squats, deadlifts, lunges, and shoulder presses are perfect for this combination. These exercises engage large muscle groups, allowing you to maximize both the benefits of HIIT and strength training.

Circuit Format: The best approach might be using a circuit format. For instance, you could perform 40 seconds of weighted squats, then immediately move to 40 seconds of burpees, and so on. This type of structure keeps the intensity high while fully utilizing the weights.

Focus on Intensity: The cornerstone of HIIT is, as the name suggests, high intensity. When incorporating weights, you must maintain high intensity throughout the entire workout. If you find that adding weights compromises the speed or effectiveness of your HIIT session, it might be helpful to slightly reduce the weight used, ensuring that intensity remains at the heart of the workout.

What Strength Training Is

Strength training is an essential component of a well-rounded fitness program, offering numerous benefits beyond just building or toning muscles.

Also known as weightlifting or resistance training, it involves exercises that utilize resistance, such as free weights, gym machines, or body weight, to stress and stimulate muscle and bone development.

The goal of strength training is to increase muscle strength, endurance, and mass.

Foundations of Strength Training

The basic idea behind strength training is to apply resistance to muscles that force them to contract.

This contraction, when repeated and progressively increased over time, leads to muscular adaptation, thereby increasing strength and muscle size.

Techniques and Types:

Isotonic: Movements where the muscle changes length during contraction. Examples include squats, bench presses, and bicep curls.
Isometric: Exercises where the muscle contracts but doesn’t change length. Examples include lunges or plank holds.
Plyometric: Exercises involving explosive movements, such as jumps or throws.
Circuit Training: A combination of strength exercises and cardio, usually performed in rapid succession with little rest between them.

Benefits of Strength Training

Regular incorporation of strength training into your workout routine provides a range of benefits, including:

Increased Muscle Strength: As the name suggests, one of the primary advantages is enhanced strength in the trained muscle groups.
Improved Bone Health: Weightlifting can increase bone mineral density, reducing the risk of fractures and osteoporosis.
Weight Management: It burns calories during and after the workout, aiding in weight loss and management.
Enhanced Posture: Strengthening core muscles that support the spine improves posture and reduces the risk of back pain.
Increased Metabolism: Greater muscle mass burns more calories at rest, contributing to a higher metabolism.
Better Daily Functioning: Strengthening muscles can make everyday activities like carrying groceries, climbing stairs, or lifting heavy objects easier.
Mental Health Benefits: It can help alleviate symptoms of depression and anxiety, providing a sense of accomplishment and boosting endorphin levels, often referred to as “happiness hormones.”
Improved Self-Esteem and Confidence: Witnessing strength and fitness progress can significantly boost body image and self-confidence.
Enhanced Balance and Coordination: Strengthening and stabilizing muscles leads to better balance, reducing fall risk, especially in older individuals.
Cardiovascular Support: While distinct from cardio training, strength training can improve circulation, lower blood pressure, and enhance lipid profiles.

Disadvantages

While strength training offers numerous benefits, there are also potential disadvantages and risks associated, especially if not performed correctly.

Here are some drawbacks of strength training:

Injuries: One of the main concerns of strength training is the risk of injuries. Lifting weights without proper technique or attempting to lift heavy loads too soon can lead to injuries such as strains, dislocations, muscle tears, and joint injuries.
Equipment Requirement: Many strength exercises, especially those using heavy weights, require specialized equipment that can be expensive and take up a lot of space.
Time Commitment: To see significant results, regular time and effort must be dedicated to strength training. This can be challenging for those with busy schedules.
Muscle Imbalances: If exercises are not varied or if too much focus is placed on a specific muscle group, muscle imbalances can develop, where one muscle group becomes significantly stronger than its related counterpart. This can lead to incorrect posture and an increased risk of injuries.
Joint Stress: Strength training can put stress on joints, especially if form or technique is inadequate.
Potential Loss of Flexibility: Intense strength training, if not combined with stretching exercises, can lead to reduced flexibility.

Guide to Integrating Strength Training

This guide will help you incorporate strength training into a weekly routine with various exercises and a balanced distribution:

MONDAY – Leg and Glute Focus

Weighted Squats
Romanian Deadlifts
Leg Press
Dumbbell Lunges
Weighted Glute Bridge

TUESDAY – Cardio Workout

This day can be dedicated to cardio activities like running, cycling, swimming, or HIIT to allow muscles to recover from strength training.

WEDNESDAY – Chest and Back Focus

Barbell Bench Press
Lat Pulldown
Dumbbell Flyes on Bench
Dumbbell Row
Pull-ups or Chin-ups

THURSDAY – Mobility and Stretching

Dedicate time to dynamic and static stretching, yoga, or pilates to improve flexibility and aid in injury prevention.

FRIDAY – Arm and Shoulder Focus

Dumbbell Bicep Curls
Overhead Dumbbell Tricep Extensions
Dumbbell Lateral Raises
Military Press
Single-arm Cable Curls

SATURDAY – Cardio Activity or Rest

Depending on how you feel, you can engage in an additional cardio session or take a complete rest day.

SUNDAY – Core and Abdominals

Planks and Variations
Sit-ups
Reverse Crunches for Lower Abs
Weighted Russian Twists
Superman for Lower Back.

Merging HIIT and Weightlifting: Can It Be Done on the Same Day?

Many fitness enthusiasts wonder about this question.

The short answer is yes, but there are important considerations to keep in mind.

Doing both HIIT and weightlifting on the same day can be quite demanding on the body, which is why ensuring sufficient rest intervals is crucial.

Regarding the sequence, if you decide to do both on the same day, start with weightlifting.

This is because you’ll need more energy and focus to lift weights safely and effectively.

Examples of How to Combine Them:

Morning Weightlifting, Afternoon HIIT: You could have a weightlifting session in the morning, followed by a short break, and then a HIIT workout in the afternoon.
Weightlifting Followed by Short HIIT: After a weightlifting session, you might engage in a brief 10-15 minute HIIT workout, focusing on bodyweight exercises or cardio.
Alternate Days: Another approach could be weightlifting on one day and HIIT on the next day, ensuring your body gets proper recovery time.

Benefits of Combining HIIT and Strength Training

Combining High-Intensity Interval Training (HIIT) with strength training not only brings together the individual benefits of each.

It can also enhance them, creating an effective workout regimen for those aiming to achieve optimal health and fitness.

Optimized Fat Burning: Integrating the metabolic boost of HIIT with the muscle-building effects of strength training creates an unbeatable formula for calorie burning. Developed muscles also lead to a higher basal metabolism at rest.
Time Efficiency: By merging HIIT and weightlifting into a single session, you save time without sacrificing the benefits of each type of training.
Increased Strength and Endurance: HIIT enhances cardiovascular endurance, and when combined with strength training, you have an effective combination to build both muscle strength and endurance.
Variety and Stimulation: Alternating between HIIT and weightlifting keeps workouts fresh and engaging, reducing the risk of monotony and ensuring your body doesn’t adapt too quickly.
Enhanced Afterburn Effect: HIIT, particularly, can extend post-workout calorie consumption, and when combined with weightlifting, this effect can last even longer.
Muscle Definition and Tone: HIIT targets body fat reduction, while strength training focuses on muscle definition, leading to a well-toned and defined physique.
Improved Heart Health: HIIT, known for its cardiovascular benefits, when coupled with strength training, promotes a robust and efficient cardiac system.
Customizable Training: Regardless of your fitness level or specific goals, you can tailor and adapt the combination of HIIT and weightlifting to meet your needs.

HIIT Vs. Strength Training: Which is Best for Beginners?

While HIIT promises tangible and rapid results, often seen in terms of weight loss and increased cardiorespiratory capacity, strength training emerges as a more measured and structured choice for beginners.

The latter method builds a strong muscular foundation, serving as the ideal launching pad for tackling more challenging and advanced workout sessions later on.

Both modes have their distinct merits, but the key lies in identifying which aligns better with the beginner’s personal needs and goals.