Let’s continue our conversation around including High-Intensity Interval Training (HIIT) and strength training on the same day. As per our previous blog, you can certainly include both these types of exercise routines on the same day.

And we have already talked about the benefits of doing HIIT and strength equipment training on the same day. But do you know how to structure it to get the maximum effect? If not, don’t worry! We will cover this aspect in the blog post. We will also provide you a sample training schedule that you can follow in the beginning.

HIIT and Strength Training Structure

Now, as a rule, make sure to schedule your strength training and HIIT session with an appropriate interval. Split the training into two sessions that are at least 4-6 hours apart.

This will ensure that you get the maximum benefit of working out during these two sessions. Also, your body will get enough time to recover, re-energize and refuel before the next session.

When you are structuring HIIT and strength training, there is no strict rule on which training you should do first. This will entirely depend on your fitness goals and what parts of your body you want to work the most.

For example, if you want to work on building more muscle mass using strength equipment such as barbells and weight plates, do strength training in the first session and HIIT in the second session.

Sample HIIT and strength training schedule

So, as said above, we will give you a sample HIIT and strength training schedule. Just remember that this sample schedule is meant for those who want to work on building muscle mass and developing muscle endurance equally. Also, you can do two sessions of 30-45 minutes, instead, of doing one session of 60-90 minutes.

In this sample training schedule, you will find that each training session is performed 2-3 times a week. So, let’s take a look at this sample schedule.

  • Monday

You can begin the week by doing two sessions. Do a strength training session in the morning with a HIIT session in the evening.

  • Tuesday

Skip your HIIT training this day, instead, do a strength training workout at any time of the day.

  • Wednesday

This day skip the strength training, instead, do a HIIT session at any time of the day.

  • Thursday

Make this day your rest day. Give your body a mid-week rest to recuperate from the previous workout sessions.

  • Friday

Follow Monday’s routine! Do strength training in the morning with HIIT session in the evening.

In this sample training schedule, we have also given you the option of doing some exercise over the weekend.

  • Saturday

Just perform one workout session. You can choose from either strength training or HIIT.

  • Sunday

Give your body rest to re-energize for the new week’s workout program.

With such a power-packed schedule, you can increase your muscle mass and endurance at the same time. And if you need any Canadian Gym Equipment, you can check out our complete collection of high-quality and aesthetic strength training equipment.

We are Squat Racks Canada, a prominent manufacturer of the highest quality of strength training equipment such as dumbbells, barbells, weight plates, and accessories.

Check out our store today!

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