Many people think of HIIT as a cardio-based workout, but incorporating weights can actually make it even more effective. Weights add intensity to your routine and help you burn more calories in a shorter amount of time. They also help you build muscle, which in turn can help you burn more calories even when you’re not working out.
If you’re new to weightlifting, start with light weights and focus on proper form. As you get stronger, you can gradually increase your weight. And remember – always consult a doctor before starting any new workout routine.
Table of Contents
What is HIIT Workout?
High-intensity interval training (HIIT) is increasingly becoming one of the most popular workouts due to its efficacy in weight loss, boosting heart health, and improving endurance. HIIT workouts are not new, but they have gained more prominence in gyms, classes, and studios in recent times. This type of exercise has proven to torch through fat faster as opposed to comparable cardio. Combining HIIT workouts with weights becomes even more effective not only in losing weight but in building and maintaining muscle as well.
Also, HIIT is a type of cardio workout that involves alternating short bursts of high-intensity exercise with brief periods of rest. HIIT workouts are designed to burn more calories in less time, and they’re a great way to improve fitness quickly.
Is HIIT Workout with weights possible?
Is it ok to do HIIT workouts with weights? Yes, HIIT can be done with weights, and the combination is undoubtedly among the most effective ways to maximize fat burn and, at the same time, improve heart health.
Doing HIIT training workouts with weights calls for safety, which is why you will be required to exercise caution. It should not be done every day, and the workout routine has to be switched up every couple of months. The good thing is that it will be worth the hard work since you get out what you put in. The benefits of combining HIIT with weights include:
Burning more calories
The combination of HIIT with weights offers the body calorie burn that goes beyond the brief period one is out of breath during the exercise resulting in excess post-exercise oxygen consumption.
Losing fat while keeping muscle
Engaging in cardio without taking into consideration any strength training will result in both fat loss and muscle loss. Too much cardio potentially slows metabolism because of losing lean muscle mass. Chances of this happening are higher with calorie restriction.
Boosting health benefits
Cardio and strength training are perfect for heart health. Both exercises can improve circulation, help lower blood pressure, reduce triglyceride levels and increase HDL cholesterol, sometimes referred to as ‘good’ cholesterol.
Less time, more productivity
Resistance training helps improve muscular fitness in less than half the time required to achieve the same result in regular resistance training. It means the HIIT option can accommodate even a busy schedule.
What are the Benefits of HIIT Workouts with weight?
HIIT workouts with weights can be a great way to burn calories and build muscle. It also helps you to recover from injury faster. This workout is also very effective at increasing your endurance and stamina.
HIIT workouts with weights are a great way to get in shape. They are different from other HIIT workouts because they use weightlifting exercises and not just cardio.
The benefits of HIIT workouts with weights include:
- Cardio and weightlifting exercises combined for an intense workout session
- More muscle definition
- Improved muscle retention
- It is a time-efficient workout.
- It is low impact, so it’s easier on joints than other types of cardio exercise.
- It will improve your cardiovascular health and stamina.
- It can help you lose weight and burn fat faster than other types of exercise.
- Helps burn more calories in less time
Why is HIIT Workout with weights important?
HIIT workout with weights is important because it can help you burn more calories and build muscle. It also helps you to recover from injury faster. This workout is also very effective at increasing your endurance and stamina.
When you add weightlifting to your HIIT routine, you’ll get even more out of your workouts. The increased intensity will help you burn more calories and build muscle faster. And since muscle burns more calories than fat, adding weightlifting to your HIIT routine can help you lose weight and burn fat faster.
So if you’re looking for a workout that will help you get in shape quickly, HIIT with weights is a great option. Just be sure to start slowly and build up gradually, and always consult a doctor before starting any new workout routine.
Things to consider before starting HIIT Workout with weights
There are a few things to consider before starting a HIIT workout with weights. First, be sure to consult a doctor before starting any new workout routine. Second, start slowly and build up gradually. You don’t want to start out too strong and risk injuring yourself. Finally, focus on proper form. Make sure you are using the correct weight and performing the exercises correctly to avoid any injuries.
Also, when starting a HIIT workout with weights, be mindful of the following:
- The importance of consulting a doctor before starting any new workout routine
- Starting slowly and building up gradually to avoid injuries
- Focusing on proper form to avoid injuries
How often should I do HIIT workout with Weights Training?
High-intensity interval training, or HIIT as it’s more commonly known, is a popular and effective form of exercise. HIIT is great for burning fat and calories, but can you start doing HIIT while still weight training?
You should do HIIT two to three times per week with weight training while taking 24 hours of rest between workouts. It’s important to space out your HIIT sessions to prevent injury, fatigue, and inefficient training. It’s also okay to do HIIT in the morning and then a weights session at night.
HIIT and weight training are both intense forms of exercise, and you shouldn’t combine them unless you know what you’re doing. In this article, I’ll tell you everything you’ll need to know to do HIIT with weight training in a safe and responsible manner.
Is there a disadvantage to HIIT Workouts with Weights?
There is no real disadvantage to HIIT workouts with weights, as long as you start slowly and build up gradually. Remember, it’s important to consult a doctor before starting any new workout routine. And make sure you focus on proper form to avoid injuries.
If you do these things, you’ll get the most out of your HIIT workouts with weights and see great results quickly.
Who should not do HIIT Workout with weights training?
HIIT is increasing in popularity every year, with more and more people opting for intense training over other cardio workouts. HIIT is more effective for weight loss and conditioning than lower intensity workouts. As a result, HIIT provides you with both short and long-term effects if appropriately completed.
While there are numerous excellent benefits to starting HIIT sessions, HIIT may not be the best way to exercise for everybody. Some people have health conditions that vigorous exercise can agitate.
When recovering from an injury, you should avoid strenuous exercise until you have fully recovered. Intense exercise like HIIT will put a strain on your body. The stress caused by HIIT could agitate your injury and set you back on your path to recovery.
As always, when returning from injury, consult medical professionals before starting exercising again. Your doctor will likely recommend returning to light and low impact training such as gentle swimming first. You will then have to build back the strength around the injury before attempting more vigorous exercise.
Exercising while pregnant is a healthy and safe practice as long as you don’t have a complicated pregnancy and avoid specific movements and exercises.
Many of the exercises completed in a HIIT session are not safe or suitable for pregnant women. The American College of Obstetricians and Gynecologists recommends that pregnant women avoid jumping, jarring movements, and swift changes in direction as there is an increased risk of injury doing these exercises.
There are some HIIT workouts available online specifically for pregnant women. These workouts will avoid risky exercises so you can continue your high-intensity training long into pregnancy.
People With Heart Conditions
HIIT sessions are all about giving it 100% for a short burst. This puts a strain on your heart as your muscles will be using a considerable amount of oxygen to keep moving. This extra demand for oxygen means that your heart has to pump harder and faster to meet demand.
If your heart is already weakened or recovering from surgery, the extra strain caused by HIIT can have catastrophic consequences. To prevent injuries or medical emergencies, consult a medical professional before starting intense exercise when recovering from cardiac issues.
Immune Suppressed People
HIIT sessions can weaken your immune system if you complete too many sessions per week. Over 4 HIIT sessions per week will reduce the efficacy of your immune system, which can lead to you becoming sick.
If you already have a weakened immune system, you should avoid high-intensity workouts as it could further damage your immune system.
You should avoid HIIT sessions if you are feeling sick, as you may end up feeling even worse after training.
Beginners To Exercise
You have to learn to walk before you can learn to run. This old saying is very true when it comes to HIIT. HIIT sessions consist of multiple exercises like squats, lunges, push-ups, etc. If you don’t know how to do these exercises or if you have never done them before, a HIIT class will likely be too intense for you.
You don’t need to be an experienced gym-goer to start HIIT, but you do need to have some basic knowledge before you start. You will need to be comfortable doing basic bodyweight movements like squats and lunges.
HIIT Workout with weights example training
The HIIT workouts with weights should be performed as a circuit that involves completing each exercise in one minute and moving to the next immediately without rest. When finished, the rest duration should be a maximum of 90 seconds, after which you repeat the entire circuit.
Pulse Squat Into A Curtsy Lunge
Stand with feet shoulder-width apart, lifting a heavy dumbbell in each hand while the arms are extended sideways. Bend the elbows by sides to bring weights up to shoulder-level in front of you, followed by squatting, sinking glutes while knees are bent at 90 degrees.
Pulse once in a squat position and then press through heels to stand back up. Lunge your left leg back and to the right of your right knee, then bend both knees and extend arms down by sides. Return to start, switch sides and repeat.
V-sit With Chest Fly
Sit with your legs lifted and bent in a tabletop position in front of you. Hold a light dumbbell in each hand and keep your abs engaged, torso tall, chest open. Arms should be extended at shoulder-level in front of you and palms facing each other. With your shoulders down, elbows bent slightly, and the lower body stable, extend the arms sideways to shoulder-level and squeeze through the chest as you return to start. Repeat.
Push-Up To Single-Arm Front Raise
Begin at the plank position. Abs should be engaged and hold light dumbbells under shoulders while the palms face inwards. Do a push-up with your elbows by the sides and then extend the left arm straight up to the shoulder level in front of you. Lower the arm as you repeat while switching sides alternatingly.
Star Jack With A Single Dumbbell
Stand and spread your legs to hip-width apart. Grasp a light dumbbell horizontally with both hands close to the chest while your elbows are bent to the sides. Bend your knees and then jump your legs out to sides as you press arms straight overhead. Jump the legs back to the center as you bend elbows and lower the dumbbell to the chest. Repeat.
Single-Leg Deadlift Into Reverse Lunge/Bicep Curl
Stand upright and spread your feet to be hip-width apart. Grasp a heavy dumbbell in each hand and extend the arms in front of your thighs but the palms should be facing backward. Lift the right leg to the hip level behind you while slightly bending your left knee and then hinge forward from the hips. The back should be kept flat, and the hips square as you lower the upper body towards the ground and lower the arms in front of the shins.
Renegade Row With Tricep Extension
Lay in a plank position with legs extended and your back flat. Grip two light dumbbells under your shoulders with your palms facing in. Your abs should be engaged as you pull the right elbow straight up to shoulder-level and then extend your arm behind you. Reverse the movement to start with the right hand under the right shoulder. Repeat the HIIT workouts with weights as you switch sides.
Bridge With Chest Press
Lie on the ground facing up with your knees bent so that your feet are flat and hip-width apart. Hold a dumbbell in each hand as you bend elbows to the sides at shoulder level. While squeezing through your glutes, lift your hips upwards slowly to form a diagonal line from knees to shoulders. Move your arms over the chest and then bend your elbows back. Repeat the process while your hips are lifted throughout.
Weighted Speed Skaters
Stand upright and spread your feet to be hip-width apart. Hold a light dumbbell horizontally with both hands. Extend your arms in front of the thighs. Lift the left leg as you bend the right knee and then spring off the ball of the right foot to jump over to the left while bending the elbows and bringing the dumbbell up to the chest.
Land on your left foot with the knee slightly bent and the right leg extended diagonally behind and to the left of your left foot as you extend your arms and lower the dumbbell to the outside of the left knee. Switch sides and repeat.
Frequently Asked Questions about HIIT Workout with Weights
Q: What are the benefits of HIIT workout with weights?
A: HIIT workout with weights can help to burn more calories, improve muscle tone, and increase strength.
Q: How often should I do a HIIT workout with weights?
A: You can do a HIIT workout with weights 2-3 times a week.
Q: What types of weights can I use for HIIT workout with weights?
A: You can use light dumbbells or weighted vests during HIIT workout with weights.
Q: What equipment do I need for a HIIT workout with weights?
A: You need light dumbbells or weighted vests and enough space to move around.
Q: Can I do a HIIT workout with weights if I am a beginner?
A: Yes, you can do a HIIT workout with weights if you are a beginner. You may want to start with light weights and work your way up.
Q: What are the modifications for HIIT workout with weights?
A: If you are a beginner, you can start by doing the exercises without weights. If you find the exercises too challenging, you can modify them by doing fewer reps or slowing down the pace. You can also skip exercises that are too challenging.
Q: What are the risks associated with HIIT workout with weights?
A: There is a risk of injury associated with HIIT workout with weights. Make sure to take precautions, such as warming up before beginning the workout and using light weights if you are a beginner. If you feel pain or discomfort, stop the workout and consult a doctor.
Summary and conclusion
HIIT workout with weights can help to burn more calories, improve muscle tone, and increase strength. You can do a HIIT workout with weights 2-3 times a week. You need light dumbbells or weighted vests and enough space to move around. If you are a beginner, you can start by doing the exercises without weights. If you find the exercises too challenging, you can modify them by doing fewer reps or slowing down the pace. You can also skip exercises that are too challenging. There is a risk of injury associated with HIIT workout with weights. Make sure to take precautions, such as warming up before beginning the workout and using light weights if you are a beginner. If you feel pain or discomfort, stop the workout and consult a doctor. Thank you for reading!