So, you want to burn off maximum body fat, but you’re not sure it’s possible to combine HIIT with weights in a single workout? HIIT training (high intensity interval training) is typically thought of as a complete workout on its own, and it’s rarely seen combined with resistance training. However, studies show if you want to keep your muscle mass and burn fat at the same time, using HIIT training in combination with your weight-training routine is the way to go.
What Kinds of Cardio Are Available?
If your goal is fat loss, you’re probably thinking cardio is the best way to go. But, there are several types of cardio you can do, including steady-state cardio and high-intensity interval training. Navigating through these can be tricky, but we break down the best options for you here.
Steady-state cardio training involves a long period of time and a low-intensity level, like taking an hour and a half walk through the park. Medium-intensity and medium-length cardio training include things like taking a 30-minute jog, a swim, or some sports and activities where you’re slightly out of breath but can still talk. High-intensity interval training and anabolic training require short bursts of all-out effort followed by a longer period of less intense movement.
Why Use HIIT Training
The best type of cardio to include with your weight training is the HIIT variety. Why is this the best? Because, while most types of cardio may eat away muscle mass, high-intensity interval training actually helps you build muscle. So, you can have the best of both worlds and keep the muscle while whittling away the body fat when you combine HIIT with weights.
HIIT with Weights Full Body Workout
Try this HIIT with weights workout two to three times per week for maximal fat burn and muscle toning:
Always begin with a good 5- to 10-minute warm-up. You can walk, do a light jog, stair stepper, jump rope, jumping jacks, or some other movement to get the blood flowing. Once you’re warmed up, you can proceed to the workout.
Instead of resting between your weightlifting sets, you’ll choose a HIIT exercise to do nonstop for 20 – 30 seconds.
Choose from this list of HIIT exercises to perform between sets:
- Jumping Jacks—these are super convenient to use in-between sets as you need absolutely no equipment, you’ll burn copious calories, and because of the jumping motion, you build up your bones to help prevent osteoporosis. When doing them, you’ll involve your entire body to complete the movement.
- Jump Rope—jumping rope can burn up to 1,000 calories per hour. Of course, jumping rope for a solid hour could be quite a feat, but when you use it in-between sets like you’ll be doing with this workout, you could be doing up to 12 full minutes of jumping rope, which will still burn incredible calories.
- Step-Ups—stepping up and down on a bench will not only help you build a noticeably better booty, you’ll also vastly improve your ability to balance, strengthen your lower back, increase your lower body strength, and build power in your legs. This is easily performed on the same bench you’re using for your resistance-training sets.
- Body Squats—this exercise will clearly strengthen your lower body and help you build and tone your legs and glutes, but they’ll also help you gain flexibility in your hip region. Again, this is another exercise which requires no equipment.
- Kettlebell Swings—this is yet another exercise involving your full body with a huge focus on your core. Begin by standing and holding a kettlebell with both hands. Bend at the knees and swing the kettlebell back between your legs. Next, power through your legs and thrust forward with your legs and hips while swinging the kettlebell upward in front of you. Repeat for 20 – 30 seconds.
- Burpees—many folks have a love/hate relationship with this exercise. Why? It’s a toughie but a goodie! A burpee works your entire body. Begin by standing and drop into a squat position with your arms at your sides with your hands flat on the ground. Kick your feet back so you are in a plank position. Jump your feet back to your hands and end by standing up and jumping outstretched into the hair.
- Jog in Place—of course this type of quick burst exercise should be performed all-out for 20 – 30 seconds between your weightlifting sets to provide you with great calorie burning, cardiovascular conditioning, stronger legs, ankles, knees, and hips along with mega-calorie burn.
Next, perform each exercise below and instead of your rest period in-between sets, choose an exercise from the list above to do for 20 – 30 seconds. You can do the same HIIT exercise, or you can mix it up.
- Chest Presses (2 sets of 9 – 11 repetitions each)
- Lat Pulldowns (2 sets of 9 – 11 repetitions each)
- Leg Presses (2 sets of 9 – 11 repetitions each)
- Lateral Shoulder Raises (2 sets of 9 – 11 repetitions each)
- Standing Biceps Curls (2 sets of 9 – 11 repetitions each)
- Triceps Pushdowns (2 sets of 9 – 11 repetitions each)
- Calf Raises (2 sets of 9 – 11 repetitions each)
- Planks (2 sets of 30 seconds each)
Give this HIIT with weights routine a try to scorch calories, improve cardiovascular fitness, and build muscle in one super-efficient and effective workout!