The 3 Pillars of Health: Fitness, Food, Sleep

Should You Rely on HIIT Weight Training?


You might be wondering if engaging in High Intensity Interval Training (HIIT) program will actually give you the best fitness results.

Results and success stories show that indeed, you can burn fat, lose calories, and eliminate unwanted pounds through the workout but as the claims seem too good to be true, you’d prefer to have straight facts.

If you’re among the men and women aged, say around 35 to 55, finding out more information about HIIT weight training before getting around to it is a good approach.

HIIT Weight Training as a Form of Cardio

HIIT with weights serves as an effective form of cardio.

Note: when I write “cardio” I mean “aerobic exercise.”

Here’s how Wikipedia defines “aerobic exercise:”
“Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means “living in air”, and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.”

In other words, an exercise that causes you to breathe deeply for an extended period!

Usually, the terms weight training and cardiovascular exercise are not used interchangeably.

While all strenuous activities get your heart and blood pumping, weight training does not always mean that you will breathe deeply for an extended period. Weight training is usually an anaerobic exercise that is done for a short time though often with high intensity.

Workouts that require extreme energy levels exhaust your muscles. Because of the interval nature of HIIT sessions, your muscles have a recovery period during your exercise session.

The Numerous Benefits of HIIT & Weights

Here are a few of the benefits of combining HIIT with weightlifting:

  • They are basic
  • They are efficient
  • They are time-savers
  • They increase metabolic rates
  • They retain muscle

Among the many good things about HIIT weight lifting exercises is that it’s good for a full body workout. Almost all routines require you to use your lower and upper body parts.

Despite being basic, they can shape you as necessary. Because they are strategically combined with recovery periods, they can tone you then allow your muscles to recuperate accordingly.

Samples of Weight Training Exercises for HIIT:
woman swinging a kettlebell

  • Barbell bent-over row
  • Barbell wrist curl
  • Dumbbell incline press
  • Kettle bell swing
  • Seated calf raise
  • Straight-arm pull-down
  • Wide-grip pull-down

Using weights as part of your HIIT workout may exhaust you.

However, because the training program involves short but sufficient rest periods, you will recover accordingly.

Especially if your intent is to bulk up yet you lack time for rigorous training sessions at a gym, the alternating intense and slow-paced cardio and weight training workouts are good alternatives.

How Does HIIT Work for Weight Training?

HIIT works as a weight training program for bodybuilders because it lets muscles be stressed while giving them ample time to be eased.

While aerobic and anaerobic capacities are increased, endurance is enhanced. During the process, muscle mass is preserved.

Remember, exercise is just one part of your fitness program.

For best results, try sticking to a diet with high amounts of carbohydrates and protein.

New Levels of Muscle Fatigue

As weight lifting enthusiasts put it, fatigue is only harmful when it is experienced excessively.

Since HIIT alternates intense and low stress of your muscles, you should not experience any negative results.

Your muscles may be subjected to extreme exhaustion but they are being conditioned.

As the strenuous activities last no longer than 60 seconds and are coupled with rests, you won’t easily get burned out.

Aside from being able to handle the pressure, your cardiovascular system will experience the advantages.

HIIT Is Said to Be the Best

Compared to other weight training programs, HIIT workouts have an edge.

Apart from being easy to incorporate due to the absence of complicated procedures, the exercise can be accomplished in only a couple of minutes.

If you have the right equipment for your weight training, you can do your HIIT workouts at home.

The Right Equipment

Bowflex SelectTech 552 Adjustable Dumbbells

Bowflex Adjustable Dumbbells

You don’t need a lot of equipment to do an HIIT weight lifting workout at home.

For example, you could do dozens of exercises if the only equipment you own is the Bowflex SelectTech 552 Adjustable Dumbbells.

This is an amazing set. It’s almost as if you owned 15 sets of weights. The dial system allows you to select exactly how much weight you want, ranging from 5 to 52 1/2 pounds.

All of those weight combinations, but without cluttering your workout space.

What’s Next?

I hope you’ve found this article helpful.

I’ve tried to show you that you can easily combine HIIT with weights.

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