Even the most dedicated of gym-goers can sometimes battle with a busy schedule.
So when it comes to getting maximum results in minimal time, HIIT workouts are absolutely ideal. High intensity workouts involve numerous reps that will get your heart rate up and also build muscle mass, but for those who want to take their training to the next level, the combination of both HIIT and weights could be just the ticket.
So why the need to do both? In our latest Blog, GHN explores extensively with insight from our Fitness Professionals.
Many programs these days only prescribe HIIT training in their quest for a leaner physique. Serious athletes can benefit from the best of both worlds.
While HIIT is an effective tool in the toolbox, you miss out on a number of key benefits that only strength training can provide. For example, combining weights with HIIT training can help you build muscle mass.
While it’s possible to build some degree of muscle with strength-based HIIT sessions, it will always pale in comparison to a typical weight training program that utilises the concept of progressive overload - slowly increasing training volume over time. If building shape in certain areas is a goal, targeted strength training will always be the most effective method to achieve this.
Pairing the two training methods can also help to improve technique. Strength training is a skill, and by practicing new movements with more rest, lower reps, and a steadier pace, you can fine tune the technical aspects that will allow you to make better progress over time. Controlled strength training allows you to target weakness in your kinetic chain in a safer, more controlled environment, reducing the risk of injury.
Finally, utilising the two training methods together is a great way to become stronger in a shorter space of time. It seems like an obvious answer, but by becoming stronger, you will make other tasks more efficient and a whole lot easier. If you can squat 100kg, a 20kg goblet squat in a HIIT session will be a breeze!
So how do you combine the two? A simple way is to focus on one main lift per day to build your strength base, followed by a HIIT circuit that combines a mixture of assistance work for your main lift, along with explosive moves to raise your heart rate and ramp up the calorie burn.
Ready to up your training game? Grab your HIIT interval training timer and get stuck into these suggested workouts from GHN Sponsored Athletes -
John Tamas - Health & Fitness Professional And Personal Trainer
Stacey Downing - Health & Fitness Professional And Personal Trainer
Leon Levesley - Personal Trainer And Online Body Transformation Coach
Hayley Fenning - Health & Fitness Professional
DAY ONE
1. Deadlift - Build up to a 5 rep max within 6 sets, then reduce the weight by 20% and complete a further set of as many reps as possible
Then complete as many rounds of the following in 15 minutes:
2. Dumbbell Romanian Deadlift x 10 reps
2.1 Band pull apart x 15 reps
2.2 Kettlebell swing x 20 reps
DAY TWO
1. Bench Press - Build up to a 5 rep max within 6 sets, then reduce the weight by 20% and complete a further set of as many reps as possible
Then complete as many rounds of the following in 15 minutes:
2. Chin up x5
2.1 Kettlebell military press x 10 reps
2.2 Pushup x 15 reps
2.3 Rope slam x 20 reps
DAY THREE
1. Squat - Build up to a 5 rep max within 6 sets, then reduce the weight by 20% and complete a further set of as many reps as possible.
Then complete as many rounds of the following in 15 minutes:
2. Kettlebell lunge x 10 reps each side
2.1 Back extension x 15 reps
2.2 Sled push x 30 metres
DAY FOUR
1. Overhead press - Build up to a 5 rep max within 6 sets, then reduce the weight by 20% and complete a further set of as many reps as possible
Then complete as many rounds of the following in 15 minutes:
2. Dip x 5 reps
2.1 Bent over row x 10 reps
2.2 Reverse fly x 15 reps
2.3 Skipping x 100 reps
And that’s how you can combine strength and HIIT training into a short session that can be completed in under 40 minutes - perfect for the busy individual who wants great results in the minimal time they have to spend.
