What Exercises Combine With HIIT

Interval training, also known as high-intensity interval training (HIIT), is a form of exercise that combines short bursts of intense activity with periods of rest.

HIIT can be used with any type of exercise, including running, biking, swimming, and rowing.

HIIT is a great way to torch calories in a short amount of time.

In fact, one study found that HIIT burns 25–30% more calories than other types of exercise.

And, HIIT has been shown to improve cardiovascular health, increase endurance, and reduce body fat.

So, if you’re looking for a workout that will help you lose weight, tone up, and improve your overall fitness, HIIT is a great option.

To get started, try incorporating HIIT into your existing workout routine. For example, if you typically go for a run, add in some sprints.

Or, if you’re a fan of the elliptical, mix in some intervals.

Weights Added to an hiit workout start with a typical HIIT workout for individuals who prioritize cardio and incorporate elements of strength training later.

One approach to achieving this is by doing some strength exercises during the recuperation intervals. For instance, perform a set of bent-over rows or triceps dips after a challenging burpee interval.

How much HIIT should I perform then? According to Wong, two to three hiit sessions per week is a good amount as long as you allow 24 hours between each session for rest and recovery.

Therefore, he advises two HIIT sessions and two weight training sessions if your goal is to exercise four times each week.

Can I Do HIIT with Other Workouts?

Yes, you may perform HIIT and weight training on the same day. The majority of people who do this undertake two distinct training sessions on the same day to allow for rest in between.

If you decide to train one of them concurrently with the other, it might not be at the same level of intensity.

4 HIIT Exercises

  • High knees/running in place.
  • Squats.
  • Burpees.

A Good HIIT Schedule

  • Cardio HIIT exercise: 30-60 seconds.
  • Rest: 30 seconds.
  • Upper-body HIIT exercise: 30-60 seconds.
  • Rest: 30 seconds.
  • Lower-body HIIT exercise: 30-60 seconds.
  • Rest: 30 seconds.
  • Core HIIT exercise: 30-60 seconds.
  • Rest: 30 seconds.

Being in good cardiovascular shape enables you to endure continuous bursts of high-intensity exercise (such as sprinting in a soccer game or high-energy moves in basketball).

However, if you are anaerobically strong from HIIT but aerobically weak, you can push yourself for a short period of time before suddenly gasping out.

How to Structure a HIIT Class

With a typical ratio of 20 to 30 seconds of intense exercise followed by 15 to 30 seconds of rest or less-intense exercise, HIIT workouts involve alternating between bursts of high-intensity exercise and low-intensity exercise.

3 Examples of HIIT Training

  • Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, pedal at a slow, easy pace for 2–4 minutes
  • After jogging to warm up, sprint as fast as you can for 15 seconds
  • Perform squat jumps as quickly as possible for 30–90 seconds.

Weight Training with HIIT

  • Take shorter rests. The goal of HIIT is to elevate your heart rate quickly
  • Add cardio between sets. If shortening your rests isn’t doing it for you, go a step further and turn those rests into cardio sets
  • Use movement patterns
  • Do weighted movements.

Diet and strength training are the two main ways to improve body composition. HIIT is not necessary for fat loss if that is your objective.

To keep your muscle mass while lowering body fat, Worthington advised strength training and a moderate energy restriction. Taking an HIIT class won’t change how your body is made up.

Will I Lose Muscle If I Do HIIT?

Even though the program did not include weightlifting, one study in the European Journal of Endocrinology found that male participants in an 8-week HIIT program gained muscle and reduced a considerable amount of abdominal fat mass.

Running and HIIT should be introduced to beginners on separate days. This enables you to maintain correct form and alignment throughout each workout without being overly worn out.

After a shorter, easier run, intermediate runners can perform one HIIT training session and another one the following day.

The Hardest HIIT Workout

  • Plank Jack to Jumping Jack. Image Credit: LIVESTRONG.com/April Whitney
  • Reverse Lunge to Knee Drive. Image Credit: LIVESTRONG.com/April Whitney
  • Burpee Breakdancer. Image Credit: LIVESTRONG.com/April Whitney
  • Frogger
  • Speed Squat Thruster.

“HIIT is a fantastic technique to reduce weight quickly.” The majority of people can burn just as many calories during a 20-minute HIIT workout as they can during a 45-minute session of continuous cardio or weight training.

blood flow throughout the body and lung capacity are both increased with HIIT.

How long should a HIIT session last?

A HIIT session should last between 30 and 60 minutes overall, including warm-up and cool-down periods. HIIT Ratios: As was stated previously, each high-intensity interval consists of a work phase and a recovery phase, as was stated previously.

How to Incorporate HIIT Into Weight Training

  • Take shorter rests. The goal of HIIT is to elevate your heart rate quickly
  • Add cardio between sets. If shortening your rests isn’t doing it for you, go a step further and turn those rests into cardio sets
  • Use movement patterns
  • Do weighted movements.

How many times a week should you do HIIT?

According to Wong, two to three HIIT sessions per week is a good amount as long as you allow 24 hours between each session for rest and recovery.

Therefore, he advises two HIIT sessions and two weight training sessions if your goal is to exercise four times each week.

“HIIT is a fantastic technique to reduce weight quickly.” The majority of people can burn just as many calories during a 20-minute HIIT workout as they can during a 45-minute session of continuous cardio or weight training.

Blood flow throughout the body and lung capacity are both increased with HIIT.

How Long Should a HIIT Session Be?

A HIIT workout should typically last 30 to 60 minutes, including warm-up and cool-down periods. Normally, the 15-20 minute high-intensity section of the workout should be completed.

The summary

In HIIT workouts, high-intensity and low-intensity exercise spurts are alternated. As long as there are 24 hours between each exercise, two to three HIIT workouts a week is a good number.

Yes, you may work out with HIIT and weights on the same day. The total time for an HIIT session, including warm-up and cool-down intervals, should be between 30 and 60 minutes.

HIIT increases lung capacity and blood flow throughout the body. As long as there are 24 hours between each exercise, two to three HIIT workouts a week is a good number.

Sources

https://medium.com/@rashmishetty1914/10-best-hiit-workout-combinations-to-burn-calories-fast-8312d55e4d66
https://www.self.com/gallery/hiit-cardio-workout
https://fitbod.me/blog/hiit-and-weight-training-same-day/
https://www.wellmark.com/blue/fitness/4-hiit-workouts-to-try

You May Also Like