High-Intensity Interval Training (HIIT) has gained popularity as a highly effective method for burning fat and improving cardiovascular fitness.
Incorporating resistance training into a high intensity max effort workout routine can lead to even greater benefits, helping individuals build muscle and enhance overall physical performance.
By combining these two approaches, you can experience an efficient and dynamic workout that helps achieve fitness goals more effectively.
One of the primary benefits of high intensity resistance training is its ability to increase the body’s metabolic rate while also promoting muscle growth.
In a typical HIIT workout, exercises are performed at high intensity for short periods, followed by brief periods of rest or low-intensity activity. When resistance training is added into this mix, it helps target various muscle groups, boosting fat loss and improving muscle endurance.
Another key advantage of high intensity resistance training is versatility.
This combination allows to create a wide range of exercise routines that not only cater to their specific needs and goals but also prevent their workouts from becoming monotonous.
HIIT Training and Strength Training Fundamentals
High-Intensity Resistance Training (HIRT)
High-Intensity Resistance Training (HIRT) is a workout technique that alternates between short periods of close to maximum effort/intense exercise and brief recovery periods with concentrated resistance training exercises.
This type of high intensity training helps to improve both aerobic and anaerobic fitness while burning more calories than traditional cardio workouts.
One essential aspect of a HIRT training is the intensity. To perform HIRT exercises effectively, you should aim to reach 80-90% of your maximum heart rate in an all out effort. To calculate your maximum heart rate, subtract your age from 220.
Benefits of HIRT workouts include:
Improved cardiovascular fitness
Time-efficient workouts
Enhanced muscle endurance
Improving body composition
Weight loss
Examples of HIRT workouts can range from resistance training exercises such as squats or push-ups.
Resistance Training
Resistance training involves the use of resistance to induce muscular contractions to build lean muscle mass, and endurance. Different forms of resistance can be used: including lifting weights, bodyweight, free weights, resistance bands and machines.
Key principles of resistance training:
Progressive Overload: Gradually increasing the amount of resistance or weight used during the workout routine to promote muscle growth.
Specificity: Focusing on a specific muscle group or movements to improve targeted areas of strength.
Variety: Changing your fitness routine, exercises, repetitions, or sets to prevent plateaus in progress and keep workouts engaging.
Benefits of Combining High intensity training with Resistance Training
Fat Loss and Calorie Burn
One of the key advantages of high intensity resistance training is the heightened potential to lose weight with increased calorie burn. High intensity training is known for the ability to burn a lot of calories in a short amount of time.
On the other hand, resistance training contributes to muscle mass growth, which in turn boosts metabolism and helps you burn more calories at rest. Combining the two can lead to accelerated fat loss and better fitness results.
Metabolic Rate and EPOC
HIRT workouts provide significant benefits to one’s metabolic rate due to the effect of excess post-exercise oxygen consumption (EPOC). EPOC refers to the increased oxygen intake and energy expenditure following vigorous physical activity.
This post-workout calorie burn helps to improve your overall metabolic rate, contributing to a more efficient and effective weight management.
Aerobic and Anaerobic Fitness
Integrating HIIT and strength training provides a comprehensive workout targeting both aerobic and anaerobic fitness components. While HIIT workouts focus on improving cardiovascular health, traditional strength training targets muscle development and overall functional strength.
This combination of aerobic and anaerobic exercises boosts endurance, helps increase muscle power, and greatly enhances overall physical fitness.
Overall Health Improvements
Incorporating both HIIT and strength training in an exercise regimen can lead to a variety of significant health improvements. These include, but are not limited to, an improvement in cardiovascular and metabolic health, reduction of blood pressure, and stabilization of blood sugar levels.
Furthermore, the integration of these training methods can improve bone density, enhance joint flexibility, and lower resting heart rate, leading to a healthier and more resilient body.
Designing a HIIT Strength Training Program
Choosing Strength Exercises
When designing a HIIT strength training program, it’s important to choose exercises that target different muscle groups and incorporate both strength training and cardio elements.
Focus on compound movements like squats, deadlifts, bench press and push-ups to engage multiple muscle groups simultaneously. Make sure to select exercises that are appropriate for your fitness level and cater to your individual goals.
Work-to-Rest Ratio and Periods
The work-to-rest ratio is a crucial component of HIRT workouts. During high-intensity interval training, perform exercises at 80-90 percent of your max heart rate, close to max effort.
To determine your max heart rate, subtract your age from 220. For example, if you’re 30, your max heart rate would be (220-30) 190 beats per minute.
Implementing a proper work-to-rest ratio can help in avoiding overtraining and maximizing effectiveness. Ratios can be adjusted according to individual fitness levels and can evolve over time as you progress.
A commonly used work-to-rest ratio during the entire HIRT workout is 1:1 or 1:2, where work periods can range from 15 seconds to 1 minute, followed by a rest period of equal or double the duration of the work period. You can opt for longer rest periods or shorter rest intervals depending your level of fitness.
Workout Frequency and Duration
A well-structured high intensity resistance training should balance workout frequency with recovery periods to minimize the risk of overtraining while consistently delivering results. Beginners should aim for 2-3 sessions per week, with at least 24 hours of rest between workouts for adequate recovery.
Intermediate and advanced trainees can increase frequency to 3-5 sessions per week, but should prioritize active rest periods and adequate warm-up to optimize performance and minimize injury risk.
The duration of your HIRT workouts will vary depending on your fitness level and program design.
Typically, a high intensity resistance training can last anywhere between 10-60 minutes, excluding a comprehensive warm-up consisting of self-myofascial release on tight muscles, two-to-four core training, and balance exercises for optimal neuromuscular efficiency.
When designing a HIIT strength training program, keep in mind that consistency is key to achieving results. Be patient and allow yourself time to adapt and progress.
With proper planning and execution, a HIIT strength training program can effectively assist in reducing body fat, increasing strength, and improving overall fitness.
Equipment and Exercise Examples
Bodyweight exercises
Bodyweight moves are an excellent choice for strength-based high intensity workouts. These exercises require no additional equipment and can be easily modified to match your fitness level. Some popular bodyweight HIIT exercises include:
Push-ups
Squats
Lunges
Mountain climbers
Planks
These moves can be integrated into your exercise routine to provide a challenging and effective workout without the need for additional equipment.
Weight Training Equipment
Incorporating weight training equipment into your HIIT workouts can help increase resistance and build muscle more effectively with weight lifting. Some common pieces of equipment used in strength-based HIIT workouts include:
Dumbbells: Versatile and easy to use, dumbbells can be incorporated into exercises such as goblet squats, dumbbell swings, and bicep curls.
Kettlebells: Kettlebell swings, goblet squats, and Turkish get-ups are just a few examples of exercises that utilize kettlebells for a dynamic and challenging workout.
Barbells: For those with access to a gym, barbells offer a wide range of exercises suitable for HIIT workouts, including deadlifts, bench presses, and cleans.
Using weight training equipment in your HIIT regimen can increase the overall intensity of your workout and help you reach your strength and muscle-building goals more effectively.
Cardio Equipment
Adding cardio equipment to your HIIT workouts can improve heart health, increase endurance, and burn calories efficiently. Popular cardio equipment choices for strength-based HIIT workouts include:
Treadmill: Intervals of running and walking on the treadmill can be an effective way to elevate your heart rate while incorporating elements of strength training with exercises like lunges or overhead presses.
Rowing machine: Rowing provides a full-body workout that combines cardiovascular exercise with muscle-building movements. Incorporating rowing intervals with weight-based exercises during your HIIT workout can deliver a challenging cardio session.
Elliptical trainer: As a low-impact option, the elliptical machine provides cardiovascular exercise while placing minimal stress on your joints. Adding bodyweight or weighted exercises between intervals on the elliptical can create a balanced and effective HIIT workout.
Sample HIIT Strength Training Workouts
In this section, we will discuss different HIIT strength training workouts suitable for beginners, intermediates, and advanced individuals. These workouts combine high-intensity exercises with strength training to help build muscle, burn calories, and improve cardiovascular health.
Beginner Workout
A beginner high intensity resistance training should focus on a mix of cardio and full-body exercises that target multiple muscle groups. This introduction to HIIT can help build a healthy framework for future advanced workouts.
Warm-up: 5 minutes of light cardio, such as brisk walking, jogging or high knees.
Circuit (repeat 3 times):
Bodyweight Squats: 30 seconds, followed by 30 seconds of active rest (marching in place).
Mountain Climbers: 30 seconds, followed by 30 seconds of active rest.
Sit-ups: 30 seconds, followed by 30 seconds of active rest.
Bent Over Rows (using light dumbbells): 30 seconds, followed by 30 seconds of active rest.
Cooldown: 5 minutes of light stretching.
Intermediate Workout
The intermediate high intensity resistance training introduces more explosive movements and increases the intensity.
Warm-up: 5 minutes of light cardio, such as jogging or jumping jacks.
Circuit (repeat 3-4 times):
Box Jumps: 30 seconds, followed by 30 seconds of active rest (marching in place).
Renegade Rows (using moderate-weight dumbbells): 30 seconds, followed by 30 seconds of active rest.
Squat Jumps: 30 seconds, followed by 30 seconds of active recovery.
Treadmill Sprints: Run at 85% of your max heart rate for 30 seconds, followed by 90 seconds of walking at a moderate pace.
Cooldown: 5-10 minutes of stretching.
Advanced Workout
The advanced HIIT workout incorporates high-intensity power exercises, targeting multiple muscle groups and involving higher levels of resistance. It is essential to monitor your heart rate during this workout to ensure you are challenging yourself while maintaining safety.
Warm-up: 5 minutes of dynamic stretching and light cardio.
Circuit (repeat 4-5 times):
Power Cleans (using a barbell or sandbag): 30 seconds, followed by 30-45 seconds of active rest (marching in place).
Kettlebell Swings: 30 seconds, followed by 30-45 seconds of active rest.
Box Jumps: 30 seconds, followed by 30-45 seconds of recovery period.
Renegade Rows (using challenging dumbbells): 30 seconds, followed by 30-45 seconds of active rest.
Rowing Machine Sprints: Row at maximal effort for 30 seconds, followed by 90 seconds of easy rowing.
Cooldown: 10 minutes of stretching, focusing on essential muscle groups.
Nutrition and Lifestyle Factors
When incorporating HIIT with strength training, it is important to consider nutrition and lifestyle factors that can support optimal performance and recovery.
In addition to a balanced diet, proper hydration is essential for peak performance and effective workouts during a HIRT workout.
Water is necessary for maintaining electrolyte balance and regulating body temperature. Aim to drink at least 8-10 cups of water throughout the day, with additional fluid intake before, during, and after workouts.
Healthy Diet and Hydration
A well-balanced diet is crucial for providing the energy and nutrients necessary for the high demands of a HIRT workout. Individuals should consume a mix of carbohydrates, proteins, and healthy fats to counter energy expenditure and promote muscle recovery.
Carbohydrate-rich foods, such as whole grains, fruits, and vegetables, provide the necessary fuel for high-intensity workouts, while lean protein sources, such as chicken, fish, and legumes, help repair and build muscle tissue.
Healthy fats, found in foods like avocados, nuts, and seeds, support hormone production and overall health.
In addition to a balanced diet, proper hydration is essential for peak performance during a HIRT workout.
Water is necessary for maintaining electrolyte balance and regulating body temperature. Aim to drink at least 8-10 cups of water throughout the day, with additional fluid intake before, during, and after workouts.
Sleep and Stress Management
Adequate sleep and effective stress management play vital roles in recovery from HIIT and strength training exercises. Sleep is the time when the body repairs damaged muscle tissue and promotes overall recovery.
Aim for 7-9 hours of quality sleep each night to support optimal performance and minimize the risk of injury.
Stress management is another important aspect of a successful training program. Chronic stress can impair immune function, affect sleep quality, and hinder workout recovery.
Engaging in regular relaxation techniques, such as deep breathing, meditation, or yoga, can help reduce stress levels and improve overall well-being.
