Is doing a short (20 minute total time, including 5 min. warm up/cool down) after a strength training session overly detrimental to gains? I’m currently doing HIIT in the morning on lift days, but thought that moving the sessions to right after weights would give me more recovery time, and save my legs for the strength training, which is currently my top priority. Any feedback on this?
With adequate nutrition and hydration you should be fine.
Why not have one day per week for HIIT?
I lift Mon/Wed/Fri. Having HIIT on its own day, let alone more than just once, would interfere with recovery.
The THOR3 program does something similar to what you’re talking about with lifting M/W/F followed by 20 minutes or so of HIIT, runs or ruck marches on Tu/Th. They have data showing the HIIT provides the benefits of running more days a week. Not sure if it negatively affects hypertrophy from lifting but it doesn’t seem to hurt strength gains. I believe there are some positive hormonal benefits from HIIT specifically so, as long as you’re eating enough calories, I’d imagine the post lift HITT would hold your hypertrophy back lees than other cardio programs.
humm I must be doing something wrong, I always do HIIT before resistance training so I can keep an elevated heart rate though out my workout.
Don’t think I could manage to do it after with any sort of intensity.
I’ve typically read (and found to be true for me) that HIIT should come after lifting. If strength training is your priority, as you said, you should be fine doing cardio after your lifting sessions. You also shouldn’t have an issue doing it on your off days either.
Now I’m not doing HIIT (regular 30-40 minute, steady-state cardio) but if I have to do it on the same day as weights I do cardio first. I wouldn’t have the gumption to do cardio after lifting, but then again I’m an old(er) bastard who will be 50 in 2 months and these two-a-days wear on me, especially in the summer heat.
I just turned 50. The two-a-days are do-able, if you take a day fully off afterwards.
The whole point of doing HIIT on lift days is that it isn’t as grueling as a normal cardio workout. It’s just 10-20 minutes of suck.
To clarify, the “two-a-days” I mention aren’t like the high school football ones where you work out in the morning and then again in the afternoon. I do it back-to-back, i.e. say bike for about 40+ minutes then go to the gym. It is those that are taxing (especially in the summer heat), but if I’m off work I prefer to get all my exercise done relatively early in the day so I don’t have something hanging over me remaining to be done. Now days where I do cardio before work then go to the gym afterwards is no problem (guess that is more akin to a true “two-a-day”).
I wouldn’t do HIIT on resistance training days at all and due to how taxing it is, view it as its own training day similar to a tough resistance training workout. If you can do HIIT and weight train back to back, you’re likely not doing legit HIIT, but Interval Training.
Beginning to think I need to review my HIIT principles, after reading this thread. I’m 49, and if I’m going to do both, I do HIIT (or cardio) first, as a warm-up to the lift. I have had issues in the past with injuring myself (tendons) by doing a lift before intensive cardio. For me, the lift tightens everything up. If I then try to go do a high-intensity cardio workout, I personally am susceptible to tendon injuries. YMMV, but that is my situation.
Right now I’m doing the HIIT in the am, with the day before being a recovery day. Strength training after work, ~ 12 hours later.
Using a HR monitor, so I’m sure I’m doing true HIIT.
Interesting point.
Would it?
What are you doing for HIIT? I’d never do it on resistance days IMO.
Same boat here. I was not as concerned about getting injured (make a good point tho) as I just simply do not have enough in the tank post lifting.
I’m wondering if some are getting HITT confused with cardio or circuit? Running, Battle Ropes, TRX, Kettle Bells, Heavy Bag at those crazy heart rates? Perhaps if I was 20 again?
An HR monitor will not tell you if you’re doing HIIT correctly, it will simply tell you your HR. Bottom line: don’t do HIIT on resistance training days.
Good luck.
Sorry, I just can’t agree with that statement.
HR monitor is a great tool to see if you are hitting your max and maintain a moderate in between. If the monitor is calibrated correctly you should see 85%-90% peeks and 65%-70% lows, that will tell you if you are just mailing it in or not.
Which has nadda to do with HIIT per set. HR is a useful tool, but it can’t tell you if you’re doing HIIT or not alone. The statement “Using a HR monitor, so I’m sure I’m doing true HIIT.” is incorrect.