HIIT with weight training - Need routine advice

[Zyklon R]

I'm currently doing HIIT 3-4 days a week consisting of bodyweight only cardio and plyometrics and want to add weights to my current routine I exercise for 45min-1hr per session

Should I incorporate weight lifting to my HIIT sessions during my routine

Should I do one before the other on training day

Or should I alternate days between the two


What do you recommend if you have any questions please ask

 

[Stoic1]

Describe the HIIT you want to do.

Cuz this could turn into some hybrid crossfit shit real quick.

 

[Zyklon R]

Describe the HIIT you want to do.

Cuz this could turn into some hybrid crossfit shit real quick.

I already described what I do for HIIT - cardio and plyometrics

I'm looking for an effective way to incorporate weight lifting into my current HIIT routine

 

[ROcknrollracing]

I already described what I do for HIIT - cardio and plyometrics

I'm looking for an effective way to incorporate weight lifting into my current HIIT routine

I would just do barbell complexes. Look up javorek complexes or if you want something heavier Han just do like 4-5 exercises and use the weakest movement for your complex starting weight.

 

[Zyklon R]

I would just do barbell complexes. Look up javorek complexes or if you want something heavier Han just do like 4-5 exercises and use the weakest movement for your complex starting weight.

Never heard of that but will definitely check it out

To be more specific I'm not really looking for specific exercises or techniques I'm more looking on how or when to implement weight lifting into my HIIT routine

 

[ROcknrollracing]

Never heard of that but will definitely check it out

To be more specific I'm not really looking for specific exercises or techniques I'm more looking on how or when to implement weight lifting into my HIIT routine

Barbell complexes are targeting the same energy system as HIIT. There really isn't any other to do HIIT with barbells other than complexes

something like this is what heavier complex look like https://evofitness.at/en/blog/move-en/barbell-workout-resilience/

javorek would be lighter by design or target the aerobic system more so.

 

[Zyklon R]

Barbell complexes are targeting the same energy system as HIIT. There really isn't any other to do HIIT with barbells other than complexes

something like this is what heavier complex look like https://evofitness.at/en/blog/move-en/barbell-workout-resilience/

javorek would be lighter by design or target the aerobic system more so.

I kinda like this but how would I implement it into my current routine and I don't have a treadmill so that's not an option

Should I do this complex during my HIIT sessions or alternate days like Monday do HIIT Tuesday barbell complexes etc

 

[maximus__]

Why do you want to add the weight training?

Did you want to add some strength or just looking for a way to change up what you are doing?

Three ways you could do it:

1.Use the barbell to add load to your circuits/HIIT

2.Do some targetted strength work first then do your normal circuit

3.Alternate days

It comes down to what you want to focus on.
Just want to make your circuits a bit harder, do option 1.
Want to keep the same training days but get a little stronger, option 2, but it might impact your other training.
Option 3 is if you really want to push the weight training. That way you can go hard and not have to worry about it impacting your other work with a full day recovery.

 

[ROcknrollracing]

I kinda like this but how would I implement it into my current routine and I don't have a treadmill so that's not an option

Should I do this complex during my HIIT sessions or alternate days like Monday do HIIT Tuesday barbell complexes etc

Dont use the treadmill and just do the complex. It was an example workout.

 

[Zyklon R]

Why do you want to add the weight training?

Did you want to add some strength or just looking for a way to change up what you are doing?

Three ways you could do it:

1.Use the barbell to add load to your circuits/HIIT

2.Do some targetted strength work first then do your normal circuit

3.Alternate days

It comes down to what you want to focus on.
Just want to make your circuits a bit harder, do option 1.
Want to keep the same training days but get a little stronger, option 2, but it might impact your other training.
Option 3 is if you really want to push the weight training. That way you can go hard and not have to worry about it impacting your other work with a full day recovery.

I'm currently doing HIIT for weight loss and conditioning and I want to add in weight training for strength and power not necessarily muscle gain i like being lean

 

[maximus__]

I'm currently doing HIIT for weight loss and conditioning and I want to add in weight training for strength and power not necessarily muscle gain i like being lean

It comes down to what you want to do with the weight training.

You can't go wrong just adding in some of the basic lifts like squatting, deadlifting and/or pressing and doing them separately as a strength program or even just doing one each day before your circuit. Depends on your experience and what fits.

I used to do my strength training and then do a long run after, just because it fit my schedule. I now separate those types of training.

You aren't going to accidentally not be lean from lifting weights.

Not much more that can be said without knowing the specifics of your circuit training.

 

[Zyklon R]

It comes down to what you want to do with the weight training.

You can't go wrong just adding in some of the basic lifts like squatting, deadlifting and/or pressing and doing them separately as a strength program or even just doing one each day before your circuit. Depends on your experience and what fits.

I used to do my strength training and then do a long run after, just because it fit my schedule. I now separate those types of training.

You aren't going to accidentally not be lean from lifting weights.

Not much more that can be said without knowing the specifics of your circuit training.

I've pretty much covered what I do plyo and cardio for 45min-1hr per session with little to no rest only enough to catch my breath

I was thinking of trying to start with the cardio until I gas then hit the weights then rest briefly and repeat

 

[Stoic1]

I would do the opposite.

I would lift then do cardio.

 

[maximus__]

I've pretty much covered what I do plyo and cardio for 45min-1hr per session with little to no rest only enough to catch my breath

I was thinking of trying to start with the cardio until I gas then hit the weights then rest briefly and repeat

What is plyo and cardio to you?

Plyo's are usually done with maximum rest, so I am assuming you mean jumping movements ?
By cardio is it machine based exercises, running, bodyweight movements only?

Are you doing pushups to failure, quick rest, star jumps to failure, quick rest etc?

If I was doing a circuit type workout, which I think you might be, I would do my strength training prior and combine it into one day.

What you said above is basically option one that I gave you and just adding some weight based movments into your current circuit.

 

[Zyklon R]

I would do the opposite.

I would lift then do cardio.

What kind of routine would you implement

 

[Zyklon R]

What is plyo and cardio to you?

Plyo's are usually done with maximum rest, so I am assuming you mean jumping movements ?
By cardio is it machine based exercises, running, bodyweight movements only?

Are you doing pushups to failure, quick rest, star jumps to failure, quick rest etc?

If I was doing a circuit type workout, which I think you might be, I would do my strength training prior and combine it into one day.

What you said above is basically option one that I gave you and just adding some weight based movments into your current circuit.

Yes i do a lot of what you described and more but bodyweight only

 

[maximus__]

Yes i do a lot of what you described and more but bodyweight only

Explain your typical 45-60 mins workout to me?
How many exercises, how many reps, how much rest etc

It's usually a better idea to focus in on something specific and do that instead.
You can't really do too much well for 45 minutes without some sort of structure.

 

[Zyklon R]

Explain your typical 45-60 mins workout to me?
How many exercises, how many reps, how much rest etc

It's usually a better idea to focus in on something specific and do that instead.
You can't really do too much well for 45 minutes without some sort of structure.

Have you ever heard of Insanity it's a series of videos that you follow i did it 10yrs ago and lost like 80lbs now I'm doing it again but want to add weight lifting I just bought a barbell with weights and the bowflex adjustable dumbbell set

 

[period]

I'm currently doing HIIT for weight loss and conditioning and I want to add in weight training for strength and power not necessarily muscle gain i like being lean

Just because you use weights doesn't necessarily mean you are training for strength and power; and if your workout lasts 60 minutes total, whether you are really doing HIIT is debatable.
If you want to train for strength and power, the general recommendation is that you should be fresh during your training. If you are pre-exhausted, you'll rather be training strength-endurance (not to knock that, it's just not the same). Now, if you do want to train strength and power with weights, then the next questions are: 1. do you have the setup for it (barbell, power rack, heavy dumbbells...)? 2. Do you know the basic exercises (= have you been taught how to do them)? 3. If the answer to questions one or two is "no", are you willing to change that?
Complexes etc. as suggested by ROcknrollracing are good, however, they require a certain amount of experience in the involved exercises as well. Complexes were originally designed as a way for experienced lifters to get in more anaerobic work in a manner specific to their sport. They aren't great to learn the involved exercises while doing them, especially since in a complex, your working weight will be limited by your weakest exercise in the complex, and you'll get fatigued as you go along, meaning your form will suffer. If you are not experienced enough to recognize that, you may get in trouble, at least if you don't use weights that are so light it doesn't matter, in which case you are giving away most of the potential of complexes though.

 

[Zyklon R]

Just because you use weights doesn't necessarily mean you are training for strength and power; and if your workout lasts 60 minutes total, whether you are really doing HIIT is debatable.
If you want to train for strength and power, the general recommendation is that you should be fresh during your training. If you are pre-exhausted, you'll rather be training strength-endurance (not to knock that, it's just not the same). Now, if you do want to train strength and power with weights, then the next questions are: 1. do you have the setup for it (barbell, power rack, heavy dumbbells...)? 2. Do you know the basic exercises (= have you been taught how to do them)? 3. If the answer to questions one or two is "no", are you willing to change that?
Complexes etc. as suggested by ROcknrollracing are good, however, they require a certain amount of experience in the involved exercises as well. Complexes were originally designed as a way for experienced lifters to get in more anaerobic work in a manner specific to their sport. They aren't great to learn the involved exercises while doing them, especially since in a complex, your working weight will be limited by your weakest exercise in the complex, and you'll get fatigued as you go along, meaning your form will suffer. If you are not experienced enough to recognize that, you may get in trouble, at least if you don't use weights that are so light it doesn't matter, in which case you are giving away most of the potential of complexes though.

I don't want to train for strength and power specifically I want to incorporate weight lifting into my HIIT training which I follow the Insanity workout which yes is HIIT periods of all out effort followed by short rest periods

Yes I know how to lift weights I'm not interested in isolation exercises except maybe curls the rest will be compound movements like overhead presses bent rows and maybe deadlifts or clean n press haven't decided yet