Best day to do HIIT without lose muscles? Lift vs. Rest days

queenierz

Hi. I'm currently lifting weights, and I just want to listen to opinions about which time is best to do HIIT/cardio trainings WITH MINIMUM MUSCLE LOSS from all of you.. I want to keep my fitness level up.

Question: Is it better to do HIIT on lifting days, or on resting days? (keep in mind about muscle recovery as well)


So my schedule of lifting:
Monday: rest
Tuesday: total body routine lift
Wednesday: rest
Thursday: total body routine lift
Friday: rest
Saturday: total body routine lift
Sunday: Rest

(adapted from New rules of lifitng for woman routine book)- if you guys gonna criticize the program or anything, this is not the place for you.

Will appreciate for all your opinions and replies!

ninerbuff

If you want to help keep your fitness level up, just reduce your rest time between sets and do a 4 minute HIIT at the end of each training session. 20/10 "tabata-like" HIIT.

A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

queenierz

If you want to help keep your fitness level up, just reduce your rest time between sets and do a 4 minute HIIT at the end of each training session. 20/10 "tabata-like" HIIT.

A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Oh i see; just to make sure please allow me to recap what I understand. So do it on the same day as lifting, and on rest days just fully rest right?
And i never heard of tabata- like Hiit. From what i researched , is it something like
"Many exercises and types of equipment can be incorporated into the Tabata protocol. You could use push ups, planks, squats, stability ball exercises, resistance bands, weights, or a bench. To start, use four exercises per Tabata.

Tabata Workout Example:
Push Ups
Squats
Medicine Ball Slams
Jumping Rope

How to do it: Do 20 seconds of push ups, then rest 10 seconds. Do 20 seconds of squats, then rest 10 seconds. 20 seconds of ball slams, and rest. 20 seconds of skipping rope, and rest. And then do that whole cycle again – eight more times."??
I got this from a website when i searched for 20/10 tabata in google.

Thank you so much!

ninerbuff

If you want to help keep your fitness level up, just reduce your rest time between sets and do a 4 minute HIIT at the end of each training session. 20/10 "tabata-like" HIIT.

A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Oh i see; just to make sure please allow me to recap what I understand. So do it on the same day as lifting, and on rest days just fully rest right?
And i never heard of tabata- like Hiit. From what i researched , is it something like
"Many exercises and types of equipment can be incorporated into the Tabata protocol. You could use push ups, planks, squats, stability ball exercises, resistance bands, weights, or a bench. To start, use four exercises per Tabata.

Tabata Workout Example:
Push Ups
Squats
Medicine Ball Slams
Jumping Rope

How to do it: Do 20 seconds of push ups, then rest 10 seconds. Do 20 seconds of squats, then rest 10 seconds. 20 seconds of ball slams, and rest. 20 seconds of skipping rope, and rest. And then do that whole cycle again – eight more times."??
I got this from a website when i searched for 20/10 tabata in google.

Thank you so much!

Yep. Make sure in the 20 seconds, you're pushing for speed. 8 cycles is 4 minutes long. Bust your *kitten* in full gear for those 4 minutes and you'll see your fitness improve. And it's easy to change exercises if you get bored after awhile.

A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition