HIIT After Weight Training

neverstray
neverstray Posts: 3,845 Member
in Fitness and Exercise
Im doing 4-day splits, and feel like my legs need to rest rather than doing cardio the other days that im not lifting. Instead, i thought maybe id just do a quick 20 minute HIIT session on the treadmill directly after lifting. That should be an ideal time for that anyway. Then, i can rest the other 3 days of the week.

What do you think?

Replies

  • tigger3498
    tigger3498 Posts: 7
    I also do 4 day splits. The days I do HIIT, I seem to drop more weight. Even though I am very fit, I still do a beginner's HIIT routine: 23 minutes, 5 min warm up at a good pace, 1 min at max effort, dropping to 2 min rest until done. It's quick and super effective.
  • neverstray
    neverstray Posts: 3,845 Member
    Thanks. Do you do it right after your weight training?
  • OnionMomma
    OnionMomma Posts: 938 Member
    I do my cario (HIIT and various other stuff) on separate days from my weight training.

    For example, I do upper body weights one day with a tiny bit of cardio, the do my HIIT only the next day. Then the 3rd day I'll do upper body weights and the next day do my HIIT.

    I do body weight bearing HIIT though, not just sprints. I do sprints, but I add in other thins like burpees and planks. I have 6 exercises I think. I do 20 seconds on at maximum effort, then 10 seconds rest. I do 8 sets total and it makes for 4 mins.

    I take a 1 mins rest, walking around the gym, and do my next exercise.
  • neverstray
    neverstray Posts: 3,845 Member
    I do my cario (HIIT and various other stuff) on separate days from my weight training.

    For example, I do upper body weights one day with a tiny bit of cardio, the do my HIIT only the next day. Then the 3rd day I'll do upper body weights and the next day do my HIIT.

    I do body weight bearing HIIT though, not just sprints. I do sprints, but I add in other thins like burpees and planks. I have 6 exercises I think. I do 20 seconds on at maximum effort, then 10 seconds rest. I do 8 sets total and it makes for 4 mins.

    I take a 1 mins rest, walking around the gym, and do my next exercise.

    That's great. But, I do upper one day, next day lower, after that is a rest day. I don't want to do cardio on my rest day because my legs are resting. Then, I do upper again, and lower again, then rest on Sat and Sun, then repeat. So, it doesn't work for me to do cardio on rest days. I want to know if anyone does 20-minute HIIT training directly after their weight training session. And, what the results from that are. To me, it seems ideal because your glycogen stores are depleted and your body will burn pure fat at that point.
  • DavPul
    DavPul Posts: 61,406 Member
    Your idea will work just fine. But treadmills sorta suck for HIIT. An elliptical works much, much better.
  • neverstray
    neverstray Posts: 3,845 Member
    Your idea will work just fine. But treadmills sorta suck for HIIT. An elliptical works much, much better.

    I never heard that before. Most people seem to use treadmills, or at least, that's what I've read. I don't want to work my legs, since I'll just be coming out of a legs workout. I just want to race my heart. So, treadmill seems perfect. How is an elliptical better for HIIT? Every time I've done elliptical, it burns my legs. I dont want that.
  • DavPul
    DavPul Posts: 61,406 Member
    Treadmills take too long to speed up and slow down. Elliptical gets you right in there. Never heard of someone burning out their legs in 20 mins of elliptical work, but I guess it's theoretically possible.

    Go to YouTube and look for Sprint 8. Normally I have the link but I'm at work.
  • neverstray
    neverstray Posts: 3,845 Member
    Thanks. I'll try it.
  • llangstraat
    llangstraat Posts: 130 Member
    Treadmills take too long to speed up and slow down. Elliptical gets you right in there. Never heard of someone burning out their legs in 20 mins of elliptical work, but I guess it's theoretically possible.

    Go to YouTube and look for Sprint 8. Normally I have the link but I'm at work.

    Agree with this ^^^^ elliptical works much better for me for HIIT and I do it after weight training.
  • neverstray
    neverstray Posts: 3,845 Member
    Thanks. I'll try the elliptical on Monday.

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