{"id":14694,"date":"2023-03-23T16:09:11","date_gmt":"2023-03-23T20:09:11","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=14694"},"modified":"2023-03-23T16:09:19","modified_gmt":"2023-03-23T20:09:19","slug":"hiit-and-strength-training-schedule-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/hiit-and-strength-training-schedule-with-pdf","title":{"rendered":"HIIT and Strength Training Schedule (Download PDF)"},"content":{"rendered":"\n

If you’re looking for an easy-to-follow and effective workout plan that combines HIIT and strength training, you’ve come to the right place.<\/p>\n\n\n\n

In this article, I’ve shared two weekly workout routines to help you effectively perform weight training and HIIT cardio.<\/p>\n\n\n\n

The first program is for you if you want to perform HIIT and weight training on alternate days.<\/p>\n\n\n\n

And the second routine is for those who want to do both training together on the same day.<\/p>\n\n\n\n

Depending on your fitness level and goal, you can follow one of the programs to develop your overall fitness. <\/p>\n\n\n\n

HIIT and Strength Training Program Overview<\/strong><\/h2>\n\n\n
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\"HIIT<\/figure>\n<\/div>\n\n\n

High-intensity interval training (HIIT)<\/strong><\/h4>\n\n\n\n

HIIT is a cardio workout program<\/a> where exercises are performed at a fast pace followed by short intervals. <\/p>\n\n\n\n

For example, do squats for 30 seconds at 75-90 percent of your maximum heart rate, followed by 30 seconds of rest, and repeat. <\/p>\n\n\n\n

HIIT is a popular aerobic training<\/a> that helps increase weight loss, improve cardiovascular health, and enhance athletic performance.<\/p>\n\n\n\n

Resistance Strength Training<\/strong><\/h4>\n\n\n\n

Strength training is crucial for strength and muscle development.<\/p>\n\n\n\n

It bolsters bones and joints, reduces the risk of injuries, and helps you perform daily activities such as pushing and pulling objects.<\/p>\n\n\n\n

The combination of HIIT and strength training helps improve cardiovascular fitness, reduce body fats, build lean mass, tone muscles, and take your fitness to the next level.1<\/a><\/sup> Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and\/or resistance training on body mass and fat mass in overweight or obese adults<\/a>.\u00a0J Appl Physiol (1985)<\/em>. 2012;113(12):1831-1837. doi:10.1152\/japplphysiol.01370.2011<\/span>, 2<\/a><\/sup> Schroeder EC, Franke WD, Sharp RL, Lee DC. Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors<\/a>: A randomized controlled trial.\u00a0PLoS One<\/em>. 2019;14(1):e0210292. Published 2019 Jan 7. doi:10.1371\/journal.pone.0210292<\/span>, 3<\/a><\/sup> Deka, Pallav et al. “High-Intensity Interval and Resistance Training Improve Health Outcomes in Older Adults With Coronary Disease.<\/a>”\u00a0Journal of the American Medical Directors Association<\/em>\u00a0vol. 23,1 (2022): 60-65. doi:10.1016\/j.jamda.2021.05.034<\/span><\/p>\n\n\n\n

Instructions for Following the Workout Program<\/strong><\/h2>\n\n\n\n

1. Intensity for HIIT exercises<\/strong><\/h4>\n\n\n\n

During high-intensity interval training, perform exercises at 75-90 percent of your maximum heart rate. To calculate the maximum heart rate (MHR), subtract your age from 220. For example, if you’re 30, your MHR would be (220-30) 190.<\/p>\n\n\n\n

2. How much weight should you lift during strength training?<\/strong><\/h4>\n\n\n\n

Lift 50 to 60 percent of your one-rep max(1RM). Do not push yourself too hard to get the reps done. Train for fitness, not for competition. In other words, you can lift as heavy as you like as long as you maintain proper form during exercises.<\/p>\n\n\n\n

3. Interval Time Between Sets:<\/strong><\/h4>\n\n\n\n

The interval time during HIIT would be less than 45 seconds and 2-3 minutes while performing weight training.<\/p>\n\n\n\n

4. Train When You Feel Active <\/strong><\/h4>\n\n\n\n

You can train at any time of the day but make sure you feel physically and mentally active to give your best effort during the training. <\/p>\n\n\n\n

5. Keep Yourself Hydrated<\/strong><\/h4>\n\n\n\n

Staying hydrated is crucial for an effective workout session.\u00a0Studies show that exercising in a hydrated state helps prevent uneasiness and injuries and boosts performance.4<\/a><\/sup> Judge, Lawrence W et al. “Hydration to Maximize Performance and Recovery<\/a>: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers.”\u00a0Journal of human kinetics<\/em>\u00a0vol. 79 111-122. 28 Jul. 2021, doi:10.2478\/hukin-2021-0065<\/span><\/p>\n\n\n\n

6. Progress Your Level<\/strong> <\/p>\n\n\n\n

You should gradually increase the activity duration and reduce internal time as you progress during the program. It will help you achieve better results and take your fitness to the next level.<\/p>\n\n\n\n

HIIT and Strength Training Schedule (Alternate Days)<\/strong><\/h2>\n\n\n\n

Alternating HIIT and strength training is the best way to promote weight loss and build lean mass.<\/p>\n\n\n\n

That’s why I’ve designed this program that allows you to perform bodyweight cardio and weight exercises on alternate days without feeling burned out or out of breath.<\/p>\n\n\n\n

This program includes various exercises to help you target each muscle and give you a great workout.<\/p>\n\n\n\n

Here’s the weekly schedule for those wanting to perform HIIT and weight training on alternate days:<\/strong><\/p>\n\n\n\n