HIIT in place of Weight Training?

deevatude

Since i cant do strength training at the moment, a member here told me to do HIIT in place of it. For instance, jog 4 minutes than run up a hill as fast as i can for up to 45 seconds.

since i have been doing that, my legs and abs are really sore. Does that mean its working? Is it the same as doing squat lifts?

Lupercalia

It's not the same as barbell squats, no. It's a great workout, though!

Greenrun99

since i have been doing that, my legs and abs are really sore. Does that mean its working? Is it the same as doing squat lifts?

HIIT is not a substitution for lifting weights.. Its a great cardio workout. The reason your sore is because you pushed your body beyond its comfort zone or worked muscles that have not really been used, that's why your sore.

deevatude

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. If running, then do HIIT. Which is like weight lifting for a sport, in this case, running.

It's the same principle, you go all out anaerobic for short period, and recover. Just like proper weight lifting is, all out anaerobic, and then you rest.

So running outside then?

Pick 1 day a week that is proceeded and followed by a rest day.
Find some short steep hills that would take 15-45 seconds to sprint up. So whatever short and steep you need to keep it at 15-45 seconds.
Warm up walk 10 min, jog slow 10 min, and then hit that hill and sprint for all you got.
You should be throwing up a lung at the top.
Walk back down or wherever takes you to another hill, hopefully takes 1-2 min.
Hit the next hill same way.
Do that on 4-6 hills.
Jog slow 10, cool-down walk 10 min.

If you can't make it to top of hill, don't worry, you will.

So that would be like doing squats and deadlift for your lower body, even some upper body as you swing your arms. Long strides on the hill focus on glutes, short strides the quads.

Enjoy that pain the next day, and rest.
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this is what i was told

HMVOL7409

I agree; while HIIT is great for a workout and a great burn its no match/replacement for lifting.

heybales

As I mentioned, it is sport specific lifting. And when done right shows the same EPOC after burn for 24 hrs or longer.

When pro's need to increase speed for endurance events (sprinting events they just lift too), it's time to do HIIT.

Other intervals they do have already gotten their cardiovascular system improved about as good as it's going to be, and the only way to get faster now is have more muscle to use.

So they do HIIT, because the response is the same as lifting, increases strength and if more muscle is needed and eating in surplus, will increase muscle.

Not as much muscle engaged though as compound lifts would do. Hence the reason if you only have time and can do both, do the lifting only. If you can't do the lifting, do the HIIT. But doing both is scheduling nightmare to do either best.

So your soreness, if you weren't tired already from previous day or such, and really hit it hard, is DOMS. And that means the same response. Muscle repair, stronger, more if able. And water retention, don't weigh yourself.