HIIT for Strength: Combining Interval Training with Resistance Work

Can you build serious strength while also improving your cardiovascular fitness? By combining strength training with high-intensity interval training (HIIT), you can achieve both goals simultaneously. This hybrid approach—sometimes called "HIIT strength training" or "metabolic resistance training"—delivers remarkable results in less time than separate cardio and strength sessions.

This guide shows you how to effectively merge these two powerful training methodologies for maximum results.

The Science Behind HIIT Strength Training

Traditional strength training and HIIT might seem like opposing approaches, but when combined strategically, they create powerful synergies:

• Anabolic Hormone Response: Research shows that high-intensity resistance circuits stimulate greater growth hormone and testosterone release compared to traditional strength training or cardio alone.
• Muscle Fiber Recruitment: HIIT strength protocols activate both Type I (slow-twitch) and Type II (fast-twitch) muscle fibers, developing more complete muscular development.
• EPOC Maximization: The "afterburn effect" (Excess Post-exercise Oxygen Consumption) is significantly higher with combined resistance-HIIT workouts than with either modality alone.
• Mitochondrial Development: These workouts increase both the size and number of mitochondria in your muscle cells, enhancing your body's energy production capabilities.
• Cardiovascular Adaptations: Despite the strength focus, your heart and lungs still receive powerful training stimuli.

Designing Effective HIIT Strength Workouts

The key to successful HIIT strength training is thoughtful exercise selection and workout structure:

Exercise Selection Principles

• Compound Movements: Prioritize multi-joint exercises that engage large muscle groups (squats, deadlifts, presses, rows, etc.).
• Alternating Push/Pull: Structure circuits to alternate between pushing movements (chest press, shoulder press) and pulling movements (rows, pull-ups) to maintain intensity.
• Strategic Loading: Use loads that are challenging but allow for proper form throughout the entire work interval (typically 60-80% of your 1RM).
• Metabolic Boosters: Include explosive movements (kettlebell swings, medicine ball slams) and bodyweight exercises (burpees, mountain climbers) strategically between strength exercises.

Workout Structures

Several formats work well for HIIT strength training:

1. EMOM (Every Minute On the Minute): Perform a set number of reps of an exercise at the start of each minute, then rest for the remainder of the minute.
2. Timed Intervals: Work for a set period (e.g., 40 seconds), then rest for a shorter period (e.g., 20 seconds) before moving to the next exercise.
3. Tabata-Strength Hybrid: 20 seconds of maximum effort with 10 seconds rest, repeated for 8 rounds, but using resistance exercises.
4. Density Training: Complete as many rounds as possible of a circuit in a set time (e.g., 15 minutes).

4 Complete HIIT Strength Workouts

Try these workouts to experience the benefits of combined HIIT and strength training. Adjust weights as needed based on your fitness level, but aim to maintain intensity throughout.

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Workout 1: Full-Body EMOM (30 minutes)

Complete the designated reps at the beginning of each minute, then rest until the next minute starts.

• Minute 1: 8-10 Kettlebell Swings (heavy)
• Minute 2: 8 Goblet Squats
• Minute 3: 8 Renegade Rows (each side)
• Minute 4: 10 Push-ups
• Minute 5: 15 Mountain Climbers (each side)
• Repeat for 6 rounds (30 minutes total)

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Workout 2: Upper/Lower Split (40/20 Intervals)

Perform each exercise for 40 seconds, rest for 20 seconds, then move to the next. Complete 3-4 rounds of the entire circuit.

• Dumbbell Thrusters
• Pull-ups or TRX Rows
• Dumbbell Walking Lunges
• Dumbbell Push Press
• Plank with Shoulder Taps
• Rest 90 seconds between rounds

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Workout 3: Tabata Strength Blaster

For each exercise: 20 seconds of work, 10 seconds of rest, 8 rounds before moving to the next exercise. Rest 1 minute between exercises.

• Exercise 1: Kettlebell Swings
• Exercise 2: Push-ups
• Exercise 3: Dumbbell Squats
• Exercise 4: Dumbbell Bent-Over Rows

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Workout 4: Density Circuit

Set a timer for 20 minutes. Complete as many rounds as possible of the following circuit:

• 10 Dumbbell Deadlifts
• 10 Dumbbell Bench Press
• 10 Dumbbell Reverse Lunges (each leg)
• 10 Bent-Over Rows (each arm)
• 20 Russian Twists (total)

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Recovery and Programming Considerations

HIIT strength training is highly demanding on both the muscular and central nervous systems. Consider these guidelines:

• Frequency: Limit these sessions to 2-3 times per week with at least 48 hours between workouts.
• Complementary Training: On other days, consider lower-intensity steady-state cardio or pure strength training with longer rest periods.
• Nutrition: Ensure adequate protein intake (1.6-2.2g per kg of bodyweight) and sufficient carbohydrates to fuel these intense sessions.
• Recovery: Prioritize sleep and consider foam rolling or light mobility work on rest days.

Timing for Maximum Results

Precise timing is crucial for these workouts. Going too long on work intervals or cutting rest periods short can compromise form and intensity.

By intelligently combining HIIT principles with resistance training, you can build strength, enhance cardiovascular fitness, and improve body composition more efficiently than ever. Whether you're short on time or looking to break through a plateau, these HIIT strength workouts deliver exceptional results with the right balance of intensity and recovery.