Should i do interval training after weights

The first thing to consider when doing this exercise is to make a choice between high reps and low weight or low reps, higher weights. Either work for a HIIT style workout, you only have to make sure that you will be able to perform at your maximum capacity whatever that is for you. Also, when doing this movement, focus on driving through your heels and engaging your quads and glutes.

Look to maintain that controlled momentum when you come up to the top of the squat position and use it to move the weight of the dumbbells over your head. Renegade rows are a great exercise to keep in your back pocket as it works out those pesky and hard to train back muscles while conditioning the rest of your body. When you begin the movement, make sure to place both kettlebells a little closer than shoulder-width apart and start from a solid push up position with your core engaged. Focus on squeezing your back to lift the weight and not putting any tension in your neck.

While yes, this is a more brutal version of the already crowd hated regular burpees, this exercise is the last in the set and is a powerhouse to condition your body. Always stay at a controlled pace to avoid overextension. Though if you are looking to amp up your workout routine, switching up your cardio and weight training is a great place to start. What has been your experience with cardio HIIT workouts and weight training?

Facebook Twitter WhatsApp. Sprinting HIIT Workout This sprinting workout can be done either outside or on a treadmill, but if you are on a treadmill, keep in mind the time it takes for the treadmill to adjust to sprinting pace to a jogging pace and vice versa to avoid any tripping.

Kettlebell Swings. Get the Ultimate Nutrition Guide. Use our free guide to design your very own personalized nutrition plan. Download e-Book. Download E-Book. Lesley George Send an email 5 minutes read. Lesley George Lesley is a content writer and community manager at Shape. As they progress, they will come to recognize areas of weakness that they can isolate in additional training sessions that do not induce all forms of training weights training, technique work, mobility, HIIT in the same session.

More advanced lifters and athletes, due to their greater capacity for lifting and performing at higher intensities, need to be more aware of their recovery, technique, and overall performance over time. If they find they are training more frequently but not having improved performance over time or are feeling more run down , they need to drop frequency of training sessions in the same day to allow for greater recovery.

If, however, they are able to achieve results, increase performance, and stay injury free, so be it! That said, it is recommended that most athletes train both HIIT and weights in the same day either in the same session or split sessions anywhere from times per week.

The below training schedule is developed for someone who wants to devote enough time to develop both strength and muscle gain in the gym, but also spend enough time performing high intensity interval training to increase muscle endurance and aerobic capacity. Both training goals are trained three times per week, with an additional option to train on the weekend attacking whichever aspect you are most deficient in weight training or HIIT.

It is important to note that by splitting sessions up, rather than performing them back to back, you greatly reduce the overall time spent training in one session performing two, minute sessions versus one, minute session and also drastically improve your ability to perform high quality, hard effect training for both.

For exact workouts, make sure to download the fitbod app. You can get 3 free workouts today! When looking to maximize your training outcomes as efficiently as possible, it may be helpful to train both HIIT and weight training on the same day. For individuals looking to get stronger and gain muscle, training with weight in the first session or earlier in the workout makes the most sense to allow them to be maximally prepared for hard training.

If they are concerned more with developing aerobic capacity and endurance, training HIIT prior to weights can help them do so without having too much muscular and neural fatigue going into the main area of need. Understanding the pros and cons of training HIIT and weight training in the same sessions or in the same day multiple sessions a day is important for fatigue management and optimal success.

Skip to content. Weight Lifting. Get 3 Free Workouts on Fitbod. Mike Dewar. The energy requirements to do both for optimal results are simply too high to do within such a short space of time. This is why I want to emphasise doing them on separate days where possible, it might be convenient to make one trip to the gym and cover both bases but doing this will yield minimal results. If you are too fatigued to perform a HIIT session with maximum force then it might be called a HIIT session but it will end up becoming a moderate to low intensity interval session.

You might be basing the decision on the best intentions but for optimal progress this choice will do more harm to your progress then it does good. With that being said, unless you are a professional athlete or bodybuilder then working out is most likely not your number one priority in life so I can accept that a lot of people will want to try and group their cardio and weight training together.

I can certainly agree with this approach however HIIT is not the same as a short 10 minute jog on the treadmill and the impact is significantly different. As mentioned HIIT will use muscle glycogen as an energy source as well as fat storage and therefore if you perform HIIT first you will be depleting your muscle glycogen stores.

If you can usually do 3 sets of squats for 12 reps at a certain weight then depleting your glycogen stores means you might not be able to match that. You need to force your body to adapt and grow with progressively heavier weights over time more reps and sets for an exercise also works and in order to do this you need to have the energy source available in order to fuel this. Anyone who has been on a cutting diet will know how difficult it is just to try to maintain strength when carbs and energy levels are low and doing HIIT before your weight training will have a similar impact and leave you feeling weaker because energy stores are depleted.

The exception of course is if your primary goal is fat loss and muscle growth is a secondary goal. Weight training can then be used to stimulate some protein synthesis and muscle growth but will not detract from your primary goal of fat loss.