top of page
hiit after strength training.jpg

The Benefits of Combining HIIT with Strength Training for Faster Results

If you’re serious about getting stronger, leaner, and faster, there’s a powerful duo you should know about: high-intensity interval training (HIIT) paired with strength training. Together, they pack a punch that’s far more effective than sticking to one alone. Whether you’re looking to drop fat, increase muscle mass, or simply improve your endurance, combining these two methods can get you there faster. Let’s break down why.

 

Burn Fat, Build Muscle – All at Once

 

Most people come to the gym with two big goals in mind: shed unwanted fat and gain muscle. The magic of blending HIIT with strength training is that you can achieve both at the same time. 

 

HIIT focuses on pushing your body through intense bursts of effort, which revs up your metabolism and keeps it burning long after the workout is over. It’s not just about the calories you burn while working out, but also the “afterburn” – known as excess post-exercise oxygen consumption (EPOC). Your body continues to burn calories as it repairs and recovers, and that’s a game-changer for fat loss. 

 

Strength training, on the other hand, is all about challenging your muscles to grow stronger. When you lift weights or use resistance, you’re breaking down muscle fibers, which then need energy to repair themselves. This repair process also increases calorie burn, but more importantly, it leads to muscle growth. And here’s the thing – more muscle means a higher resting metabolic rate, which means you burn more calories even when you're not working out.

 

When you combine these two styles of training, you create an environment in your body where fat loss and muscle growth happen simultaneously. That’s why this combo works wonders for those looking to reshape their bodies.

 

Efficient Use of Time

 

One of the biggest challenges for most people is finding time to work out. Between work, family, and everything else, it can feel impossible to squeeze in a solid session at the gym. That’s where the HIIT-strength blend shines. 

 

 

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

HIIT workouts are typically short – anywhere from 20 to 30 minutes – but they’re intense. You don’t need an hour of cardio when you’re pushing your heart rate to its limit in short bursts. Adding strength training to the mix can be equally time-efficient. For example, you could knock out a strength training circuit followed by a 10-minute HIIT finisher. This kind of workout doesn’t require you to spend hours at the gym, but the benefits last long after you’ve finished.

​​

Preventing Plateaus

 

Anyone who’s been on a fitness journey for a while knows how frustrating plateaus can be. You’re putting in the work, but suddenly, the progress just stops. This often happens because the body adapts to routine. If you’re always doing the same workout – whether it’s just cardio or just lifting weights – your body gets used to it, and progress slows down.

 

Mixing HIIT with strength training keeps your body guessing. You’re constantly challenging it in different ways, which prevents adaptation. One week you might focus on heavy lifting, the next on explosive HIIT intervals. This variability shocks your system, helping you break through plateaus and keep progressing toward your goals.

​

Increased Endurance and Strength

 

We often see people focusing on either endurance or strength, but rarely both at the same time. The truth is, you don’t have to choose. By incorporating HIIT into your strength training routine, you can increase your endurance without sacrificing strength. 

 

Think about it – when you’re lifting weights, especially in lower-rep ranges, you’re building strength. But when you push through HIIT intervals, your cardiovascular system is being challenged. Over time, this improves your ability to sustain longer, more intense workouts. You’ll notice that lifting heavy doesn’t gas you out as quickly, and your stamina during cardio-based activities increases. 

 

What’s even more exciting is how HIIT can boost strength. How? HIIT often involves bodyweight movements like burpees, mountain climbers, or jump squats, which still challenge your muscles in new ways. By adding these dynamic movements, you’re improving functional strength – the kind of strength that’s useful in real life, not just inside the gym.

​​​​​​​​​​​​​​​​​​​​​

Enhanced Heart Health

 

There’s no doubt about it – heart health matters. And while traditional cardio like jogging or cycling can improve cardiovascular fitness, HIIT has been shown to be just as, if not more, effective. The high-intensity intervals challenge your heart in ways that steady-state cardio can’t. It’s like sprinting for your heart, making it stronger and more efficient over time.

 

When you add strength training to the equation, you’re giving your heart even more of a workout. Lifting weights requires your heart to pump blood to working muscles, strengthening it in the process. A study published in the American Journal of Cardiology found that strength training, in combination with aerobic exercise like HIIT, can significantly improve heart health markers like blood pressure and cholesterol.

​

The Mental Edge

​

Let’s face it – staying consistent with workouts can be mentally tough. But here’s the thing: HIIT and strength training aren’t just physically challenging; they test your mental toughness too. Pushing through that last rep or finishing the final round of HIIT intervals takes grit. Each time you push past what you thought you could handle, you’re training your brain to be more resilient.

​​​​​​​​​​​​​​​​

And let’s not forget about the feel-good hormones. Both HIIT and strength training trigger the release of endorphins, which can leave you feeling euphoric post-workout. These hormones not only boost your mood but can also reduce stress and anxiety, making you feel more motivated to keep coming back to the gym..

​

Building Core Stability

 

While HIIT often focuses on explosive movements and strength training on lifting, both types of workouts require a strong core. Whether you're sprinting, jumping, or pushing through a set of squats, your core is engaged. When you combine these two training methods, you’re giving your core a double dose of work without even realizing it.

 

​

​

​

​

​

​

​

​

​

​

​

​

​

​

 

 

 

 

 

 

This isn’t just about getting six-pack abs, although that’s a nice bonus. A strong core improves your balance, posture, and overall functional fitness. It helps prevent injuries and makes everyday activities easier – whether it’s carrying groceries, playing sports, or chasing after your kids.

​

Training at Carpe Diem

​​

Now, we’re lucky enough at Carpe Diem to offer a range of classes and sessions that incorporate both HIIT and strength training. If you’ve ever joined us for one of our TRX or circuit classes, you know exactly what we’re talking about. The variety keeps you on your toes and ensures that every session is fresh, challenging, and effective. Our trainers are here to help you get the most out of each workout, pushing you to hit new personal bests while staying safe and injury-free.

 

For anyone who’s tired of slogging through the same old routines, this mix is a breath of fresh air. Your body (and your mind) will thank you for it.

​

The Bottom Line

​

If you want faster results, it’s time to stop thinking of cardio and strength training as two separate entities. Together, HIIT and strength training create a powerful synergy that burns fat, builds muscle, boosts endurance, and improves overall fitness. More than just physical gains, this combination strengthens your mind and heart, too, giving you the confidence and energy to tackle anything that comes your way. Ready to get started? Let’s hit the gym and make it happen!

HIIT and strength training.jpg
hiit workout after strength training.jpg

Let’s Talk

Get in touch for weight loss Journey

bottom of page