HIIT & Strength training do I need a rest day in between?

mizzcasual

I have a HIIT and Strength training plan I go to the gym 3/4times a week.
Usually I'd focus mainly on hitt but I decided I needed some strength training.

How would I arrange what days to do what? and both of the plans are full body

Should it be something like this?

Tues - HIIT
Wed- Rest
Thurs - Strength
Fri - Rest
Sat - HIIT
Sun - Rest/strength

or could I do this? Do I need a rest day after each of the workouts?

Tues - HIIT
Wed - Rest
Thurs -Strength
Fri - HIIT
Sat - Strength
Sun - Rest
Mon - rest

vorgas

It depends on your goals.

I used to do both on alternating days, no rest in between. Only sunday off. I didn't gain a ton of muscle and I didn't improve my endurance significantly. But I was happy with the result because I got what I wanted, which was a little mix of both.

Be aware, though, that you will need a boat-load of carbohydrates for this plan or you will likely bonk.

mizzcasual

Oh right so if I have a rest day in between each would it be manageable?
I tend to limit my carbs.

annie61702

First, I'm no expert! But this is what I do:

Sunday - HIIT (on elliptical at home)
Monday - rest
Tuesday - 60 min. Treadmill + strength training (at gym)
Wednesday - HIIT (on elliptical at home)
Thursday - 60 min. Treadmill + strength training (at gym)
Friday - rest
Saturday - 60 min. Treadmill + strength training (at gym)

It works for me, but it may be different for you. Why not try it and see how you feel?

Mischievous_Rascal

For me, it's best to do them on the same day, strength training first and then HIIT. The reason I switched was I read that they both affect your CNS the same way, so your not really giving yourself any time to recover peoperly if you alternate days without a rest day in between. I feel it has helped my workouts. And that would work with the carb limitations you have as well. You can carb load on the days at the gym and limit yourself as you see fit the other four days. And you've freed up some time.

Mrsallypants

I do HIIT after strength training three days a week.

mizzcasual

The strength training plan is very long I don't think I'd have the energy to do it right after HIIT.

tanfit4life

I do strength training and I do believe in rest body need to recover

skytoads

To be honest I would do whatever is most conducive to your schedule. If it starts becoming inconvenient then it might be easier to skip a workout here or there. But I personally think you could do a day of HIIT followed my strength training and repeat that taking off Saturday or Saturday and Sunday. The HIIT and strength training shouldn't impact each other dramatically for you to not see gains.

stephaniefiteni

second option but not sure why you cant do HIIT at the end of ur workouts?

unesemainedecruaute

Unless you are talking about real strength training (deadlift, squat, chess press), both schedules are ok.

I've done both, I've done weight training + HIIT, I've done one on the morning and the other at the noon/night, and what I always keep in mind is:

1.

do whatever is most conducive to your* schedule.

*current
2. Do whatever fits your levels of energy.

Helloitsdan

Best practice:

Sunday rest
Monday lift 45-60mins
Tuesday 10min HIIT
Weds Lift 45-60mins
Thursday 10min HIIT
Friday Lift 45-60min
Saturday rest

or

Sun Rest
Monday lift 45mins HIIT 10mins
Tuesday Rest
Weds Lift 45mins HIIT 10mins
Thursday Rest
Friday lift 45mins HIIT 10mins
Saturday Rest

The first is what I do with clients.
The second scenario is what Dr Layne Norton and Dr Scott Connelly prescribe their clients.
Both works like a charm.
Just depends on your ability to recover.

mizzcasual

I may need to get a new strength plan done up the plan was done without the HIIT in mind just got a new trainer to do me up a plan an his was more strength focused I didn't mention doing the HIIT mix as I've only just thought about getting him to do strength and the other current trainer HIIT. I've already told my current trainer he thinks it's a good idea.

The HIIT I do generally lasts about 45mins involves different stuff weights/cardio etc..

I'll post the two plans in a while .

Suzd1976

Helloitsdan...i do strong lifts 3times a week so can I still do HIIT the next day for 10 mins? Also I walk in the evenings every day for 45 mins..can I still continue with that?please advice....
Sorry Op...hope I am not hijacking your post

skytoads

Suzd - if you keep it to the ten minutes yes you can do it. I wouldn't go anything over 20mins on Stronglifts rest days based off of everything I read. You might feel like it at the beginning but once you get more into the program you will really need your rest days. Try it out for two weeks and see how it goes!

Helloitsdan

Helloitsdan...i do strong lifts 3times a week so can I still do HIIT the next day for 10 mins? Also I walk in the evenings every day for 45 mins..can I still continue with that?please advice....
Sorry Op...hope I am not hijacking your post

Yep! Just remember that YOUR body will lose fat and remain strong so long as YOU RECOVER from your training via: Sleep, Nutrition, training program.

In that order.

Sleeping correctly
Eating correctly
Training

In that order.

If any of those fall by the wayside it's time to re-evaluate the plan.

Harrisonsauntie2005

I guess I add my HIIT on the end..

Monday Srength - 10-15 HIIT on treadmill
Tuesday Rest
Wednesday Crossfit
Thursday Rest
Friday Strength plus HIIT
Saturday Crossfit

I am about to start a 5k training plan which I would do in the evenings. I think the balance atm is ok for me.

Snow3y

When it comes to rest, your body is rebuilding the muscle damages you've done in your past workouts. If your diet is completely up to scratch and you're able to cope with it, then go for it.

If you don't have your diet properly established I'd try avoid what one calls 'over training'. This is where you will start to see plateaus, more muscle soreness, tiredness and fatigue, and be prone to falling sick easier.

autotek

if you want to grow then yes
i trained 3 days a week
then rode 20 miles a day or eod
i did it backwards an i lost almost 3/4 inches on my biceps :sad:
plus i was run down and injured my shoulder in the end
muscles need time to recover and grow

Topsking2010

Bump

mizzcasual

I'm aiming for the toned/lean look and want to lose body fat .

My HIIT plan is this
warm up crosstrainer 5-6mins

squat jumps trx x 10
walking lunges x 10
(5mins no rest)

holding weights/trx thing 15kg walking along a track
mountain climbers
holding weights/sandbag walking along a track
bike
(no rest inbetween)

shoulder press
burpees
starting from 10 reps down to 5

treadmill uphill
crunches

Here's my strength plan (the hiit plan wasn't considered at the time as I got this last week) I'll probably book the other trainer in to get a new strength plan with the hiit considered.

rower warm up
chin ups
goblet squat

reverse lunge
push up

trx inverted row
half kneeling overhead press

pallof press
plank w leg lift

crosstrainer

mizzcasual

Would I need a rest day in between that?
I done the hiit workout yesterday I don't feel that tired today at all.

dixiewhiskey

Good move on adding strength training.

I think it depends on what you are doing.. usually I will do HIIT on days I am not working my lower body. Today, I did both so it all really depends on how you feel. HIIT is pretty taxing on your system, sometimes you don't feel tired or achy but how your body recovers is a whole different story. I definitely think you should give your body a couple of rest days during the week if doing both on the same day. Maybe do a M W F workout schedule? Doesn't have to be those days specifically but you get what I mean..

mizzcasual

I'm not sure I'll be able to handle the above workout if I did HIIT and Strength on the same day an since both have squats.

If I was to try it do I do HIIT or Strength first?

dixiewhiskey

Strength first... everyone is different though. I know that my lifts suffer if I do cardio first.

mizzcasual

Will it matter that I have lunges and squats in both the hiit and the strength training like will it effect the workout done on the same day?

JMoore221979

I would think that you wont gain any strength if doing hiit first then lifting. Each person does hiit differently. Some incorporate body weight exercises and some use sprints. I lift 5 days a week and usually do hiit after 2-3 of the lifting days but mine are sprint intervals.

mizzcasual

Oh yeah and if I tried it on the same day would i take a short break after the strength before doing the hiit or go straight into it?

ndj1979

i do following..

monday - upper workout
tuesday - lower
wens - HIIT/Abs
thurs - upper
friday - lower
sat - 100% rest
sunday - volume workout 3x12 of total body workout…arm curl, decline chest press, barbell squat, dumbbell military press etc…

I think it is always good to have at least one, 100% rest day ...

ndj1979

Will it matter that I have lunges and squats in both the hiit and the strength training like will it effect the workout done on the same day?

I would not do sprints on the same day as legs…

I am usually really taxed after my lower workouts and I can barley walk out the place, much less blast out sprints..

ndj1979

I have a HIIT and Strength training plan I go to the gym 3/4times a week.
Usually I'd focus mainly on hitt but I decided I needed some strength training.

How would I arrange what days to do what? and both of the plans are full body

Should it be something like this?

Tues - HIIT
Wed- Rest
Thurs - Strength
Fri - Rest
Sat - HIIT
Sun - Rest/strength

or could I do this? Do I need a rest day after each of the workouts?

Tues - HIIT
Wed - Rest
Thurs -Strength
Fri - HIIT
Sat - Strength
Sun - Rest
Mon - rest

what are your goals?

I would say more strength, less cardio ..

Monday - total body strength training
tues - HIIT
wens - total body strength
thurs - HIIT
Friday - total bod strength
sat and sunday rest/active rest/etc

you do not have to do total body stuff ..you could go with a split type routine …or a more structured program like 5x5, starting strength etc...