Should I lift weights or do HIIT first?

You should lift weights first if your primary goal is to build muscle or strength. This ensures you can apply maximal effort to your lifts without pre-fatigue, which is essential for stimulating growth and preventing injury.

Is strength training 3 times a week enough?

Yes, strength training 3 times a week is highly effective for building muscle and strength, particularly when following a well-structured program that hits all major muscle groups and applies progressive overload.

How long does it take to see results from HIIT?

You can see improvements in cardiovascular fitness (VO2max) in as little as 2-4 weeks. Noticeable changes in body composition, such as reduced body fat percentage, typically take 6-8 weeks of consistent training and proper nutrition ( 12 ).

Is a 20-minute HIIT workout a day enough?

A 20-minute HIIT workout 2-3 times per week is enough to produce significant improvements in cardiovascular health and support fat loss. Daily HIIT isn’t recommended, as it can lead to overtraining and increase the risk of injury due to its high intensity.