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HIIT

amtbhatnagar
amtbhatnagar Posts: 94 Member
edited November 2024 in Fitness and Exercise
Hello guys ,
I have query about HIIT workout I do 30-45 min HIIT workout 4 times a week and one day run 3 miles .
My goal are loosing fat and building muscle .
Wan know if HIIT helps in achieving muscle building or I need to add weight training .

Replies

  • Charabz69
    Charabz69 Posts: 52 Member
    Hi
    HIIT is High Intensity Interval Training basically cardio. Muscle building will only come with weights (either your own body weight/resistance or actual weights). I'm no expert though! Maybe check online or your local gym?
    Hope this helps!
  • sijomial
    sijomial Posts: 19,809 Member
    Describe your workout, what exactly are you actually doing during this workout?

    FYI - HIIT gets hung as a label on so many things these days, mostly inappropriately!

    FYI 2 - fat loss comes from your calorie deficit over time, not from the workout you do.
  • amtbhatnagar
    amtbhatnagar Posts: 94 Member
    @Charabz69 thanks for response appricate your inputs , HIIT also includes some weights workout round 20% , if anyone can advise how much daily weight training is required for muscle building
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    amtbhatnagar wrote: »
    I have query about HIIT workout I do 30-45 min HIIT workout 4 times a week and one day run 3 miles .

    Unlikely that you're doing 30-45 mins of HIIT - More likely that this is interval training. HIIT is maximal effort on the work phases and is v. difficult to do for more than a few minutes.

    amtbhatnagar wrote: »
    Wan know if HIIT helps in achieving muscle building or I need to add weight training .

    HIIT or interval training is not a great protocol for muscle building. In fact muscle building is difficult in on a calorific deficit (which you're probably on if your goal is fat loss). But, strength training (not under interval timings) is a great tool to maintain muscle whilst losing fat.
  • amtbhatnagar
    amtbhatnagar Posts: 94 Member
    @sijomial below are the few things which are covered in early morning HIIT , try to be calorie deficit as much possible .

    push ups
    star jump with or without weights
    Burpee
    kettle bell
    dead lift
    Dumbell flies , lateral raises
    plate twist
    squats with or without barbell
    walking lounges
    bicycle crunch twist.
  • sijomial
    sijomial Posts: 19,809 Member
    That's not HIIT - it's circuit training.

    Doesn't make it a bad workout of course!
    But it's not really aligned to your stated goal of building muscle though.
    To have a chance of doing that in a deficit the deficit needs to be small, good protein intake and muscle overload. Circuit training can be good for fitness but it far from optimal for overload.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    Where did you get that program from?

    I would not recommend star jumps with weights, fast deadlifts, or fast squats with any weight for fear of injury. The second two are exercises which are best done with slow, steady, perfect form.
    I also think that walking lunges are incompatible with HIIT or even interval work because the pace required to do them well is not too slow for HIIT/Intervals.

    I'd recommend a decent strength program 3 x per week and your run once per week. Then put in a 15mins HIIT/Interval workout a couple of times a week.
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