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

mizzcasual
mizzcasual Posts: 223 Member
in Fitness and Exercise
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
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Replies

  • vorgas
    vorgas Posts: 741 Member
    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
    mizzcasual Posts: 223 Member
    Oh right so if I have a rest day in between each would it be manageable?
    I tend to limit my carbs.
  • annie61702
    annie61702 Posts: 120 Member
    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
    Mischievous_Rascal Posts: 1,791 Member
    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
    Mrsallypants Posts: 887 Member
    I do HIIT after strength training three days a week.
  • mizzcasual
    mizzcasual Posts: 223 Member
    The strength training plan is very long I don't think I'd have the energy to do it right after HIIT.
  • tanfit4life
    tanfit4life Posts: 43 Member
    I do strength training and I do believe in rest body need to recover
  • skytoads
    skytoads Posts: 79
    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
    stephaniefiteni Posts: 48 Member
    second option but not sure why you cant do HIIT at the end of ur workouts?
  • unesemainedecruaute
    unesemainedecruaute Posts: 54 Member
    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
    Helloitsdan Posts: 5,564 Member
    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
    mizzcasual Posts: 223 Member
    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
    Suzd1976 Posts: 52
    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
    skytoads Posts: 79
    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 Posts: 5,564 Member
    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
    Harrisonsauntie2005 Posts: 215 Member
    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
    Snow3y Posts: 1,412 Member
    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
    autotek Posts: 66 Member
    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
    Topsking2010 Posts: 2,245 Member
    Bump
  • mizzcasual
    mizzcasual Posts: 223 Member
    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
    mizzcasual Posts: 223 Member
    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
    dixiewhiskey Posts: 3,333 Member
    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
    mizzcasual Posts: 223 Member
    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
    dixiewhiskey Posts: 3,333 Member
    Strength first... everyone is different though. I know that my lifts suffer if I do cardio first.
  • mizzcasual
    mizzcasual Posts: 223 Member
    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
    JMoore221979 Posts: 266
    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
    mizzcasual Posts: 223 Member
    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
    ndj1979 Posts: 29,136 Member
    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
    ndj1979 Posts: 29,136 Member
    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
    ndj1979 Posts: 29,136 Member
    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...

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