Can You Do HIIT and Weight Training on the Same Day?
dumbbells weights and apple with gym background

Can You Do HIIT and Weight Training on the Same Day?

HIIT classes or HIIT workouts (high-intensity interval training workouts) are a great way to burn fat and grow muscle mass. However, if you’ve been considering adding HIIT cardio to your training sessions, you might have questions. Besides the basic questions such as what to eat before a HIIT workout or how to best optimize your workout for belly fat loss, another popular question we receive is: can you do HIIT and weight training on the same day?

The answer? It depends on the person. Read on to get all the answers to your questions about combining HIIT and strength training.

Do You Have HIIT Experience?

If you have experience with HIIT sessions, you’re a better candidate for combining HIIT and weight training sessions. This is because you already have an idea of what your body can handle, as well as how often HIIT works for you (as a reminder, you should not exceed more than 4 HIIT workouts per week in most cases).

Do You Have Limited Time?

If you can’t get to the gym every day, it may be in your best interest to combine your HIIT workout and weights session. However, you may need to take slightly more time in between workouts to recover as you will be pushing your body even harder than you usually do in traditional HIIT workouts.

As a general rule, experts recommend avoiding combining high-intensity strength training with high-intensity runs directly back to back, as doing so can cause severe delayed onset muscle soreness (DOMS). In other words, you can do HIIT and lift weights on the same day, but you may need to reduce your intensity slightly on both workouts. You may not even realize how exhausted your body is until 24 hours to 48 hours later, but if you overdo it, it will keep you out of the gym even longer — which is contrary to your goals.

Do You Have Specific Training Needs?

HIIT and weights may not be the best combination for you if you’re dealing with any of the following conditions:

  • A sports injury
  • A spinal or other bone problem
  • Joint inflammation or arthritis
  • …or any other condition where a doctor has warned you not to engage in lifting more than 5+ lbs

Are You More Focused on Weight Loss or Building Muscle?

If you’re super-focused on a specific goal, such as weight loss, you may want to ramp up your HIIT workouts rather than add strength training into the mix. Or, if you’re trying to bulk up in muscle, focusing more on weight lifting might get you the results you want faster. However, if done right, you can lose weight and gain muscle doing both kinds of exercise — you just have to be more patient and willing to work for your results.

HIIT Your Fitness Goals With Us!

Are you ready to start or continue your fitness journey? Bria Method is here for you with HIIT classes, personal training, and workouts of all kinds, whether you’re a fitness newbie or an experienced athlete. If you’re ready to see real results, we’re only a few clicks away!