Can you do hiit and weights

You can apply the same techniques to calisthenic or light weight workouts to get the same benefits without ever having to step on a cardio machine. One other point about the research on HIIT is that almost all of the studies done on it have used cycle ergometers or treadmill running. See my MuscleDiet YouTube videos for more details on how such protocols are set up. Without question, HIIT targeting the legs and glutes is highly effective because those are the largest muscle groups of the body.

But what about training focused only on the upper body? In fact, it appears HIIT is effective here as well. Studies in kayakers show that HIIT does improve fitness in the upper body similarly to what occurs with running and cycling.

However, no one can say for surethat doing HIIT with weights or calisthenics is as effective. Basically, although most people think of HIIT as cardio-based, you can do it with almost any kind of activity, and adding weights just makes it that much more effective if your goal is to lose weight and gain muscle.

If you're a true beginner, Ashley recommended consulting a trainer to assess your fitness level before you jump right into HIIT-ing with weights. Once you're comfortable and knowledgeable about HIIT, Ashley said, you should aim to do it about four times a week along with one day of active recovery, such as swimming or yoga, and one total rest day. She also recommended concentrating on specific muscle groups each day to keep your workouts focused and effective.

You could do an upper-body workout on the first day, for example, then focus on your lower body the next day. That gives your arms time to rest and recover before you hit them again on day three. This minute circuit workout is a great place to start. Once you build some strength, adding weights will make your HIIT that much more effective for burning fat and building muscle.

You May Also Like. Performing a few sets of these targets your muscles and keeps you moving—and therefore, keeps your heart and lungs really working. Other moves, like the clean and press, will have the same high-intensity effect. When sticking to kettlebells or any other type of weight you can quickly and easily move between different exercises, avoiding rest for too long.

The same idea could be applied to free weights , barbells, and similar equipment. Check out the audio-fitness experience here. Learn the best moves to help increase blood flow to your muscles pre- and post-workout. Welcome to the guidebook to your healthiest life. Aaptiv delivers the highest quality fitness and health information from personal trainers and industry experts.

Subscribe now for a weekly dose of inspiration and education. Written by McCall Minnor. Read on to see how you can take your strength session to a higher intensity. Take shorter rests. Add cardio between sets.