Combining high-intensity interval training (HIIT) with strength training, a practice that is known as concurrent training, is a powerful way to build a well-rounded, athletic physique.
However, many people wonder if one type of training will cancel out the other. The key isn’t choosing one over the other, it’s understanding how to program them intelligently. This allows you to achieve your goals, whether that’s building muscle, shedding fat, or improving performance.
This guide breaks down the science behind concurrent training to give you a clear, actionable blueprint. We’ll explore how to structure your week, manage fatigue, and use specific programming variables to get the best of both worlds. You’ll learn not just what to do, but why it works, based on the latest research.
HIIT is generally more effective for reducing body fat percentage, although both modalities contribute to a leaner physique (1).
A comprehensive 2025 meta-analysis published in Scientific Reports examined HIIT’s effects on recreationally active females. The researchers found that HIIT interventions produced a statistically significant reduction in body fat percentage, even though overall body mass did not change significantly. The time-efficient nature of HIIT also means that you can achieve significant metabolic benefits in shorter workouts (1).
On the other hand, weight lifting contributes through two mechanisms: calorie burn and increasing metabolic rate. The primary method of weight loss in the short term is through the caloric burn in your sessions. Depending on the weight of the person and intensity, this can range anywhere from 200 to 500 calories a session.
In addition, muscle is metabolically active and burns calories. This is essential for long-term fat management as it burns calories even at rest (2). However, this requires the accumulation to have a meaningful effect in making this a long-term adaptation.
So, how does this work at a cellular level?
For optimal results, a combined approach is best. Use HIIT to accelerate fat loss and improve cardiovascular health, and strength training to build the metabolic engine that keeps you lean (6).
Are you ready to kickstart your fat loss journey? Find effective routines in our guide to HIIT workouts for weight loss.
Read more: 30-Day Full-Body Workout Plan for Strength and Hypertrophy
You can effectively combine HIIT and strength training by strategically managing their order, timing, and recovery. The primary concern with concurrent training is the “interference effect”, where the physiological signals from endurance exercise can blunt the adaptations from strength training (7).
A 2024 review in Medicine (Baltimore) provides a clear framework for minimizing this interference (8).
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The core issue lies in two competing cellular pathways:
When you perform HIIT and strength training too close together, the AMPK signal from cardio can temporarily suppress the mTORC1 signal from lifting. This doesn’t mean you can’t get stronger, it just means that you need to be smart about your schedule.
Do you want to try HIIT using just your bodyweight? Check out our routines for a calisthenics HIIT workout.
For most individuals, 2 HIIT sessions and 2-3 strength training sessions per week will provide an optimal balance for improving both fitness and body composition. This structure allows for sufficient recovery between high-intensity days, which is essential for adaptation and injury prevention.
Here’s what research has suggested for different goals:
A 2022 umbrella review confirmed a dose-response relationship between training volume and muscle growth. Essentially, this means that more volume produced greater results, at least up to a higher threshold.
To maximize hypertrophy, the evidence points toward performing at least 10 weekly sets per muscle group. This is most effectively achieved with 2-3 dedicated strength sessions per week. Limiting HIIT to 1-2 sessions per week ensures it doesn’t compromise the recovery needed for muscle repair and growth (10).
If your primary goal is fat loss, you can increase your HIIT frequency to 2-3 sessions per week. The 2025 meta-analysis found that HIIT is highly effective at reducing body fat percentage (1).
To preserve lean muscle mass during a fat loss phase – which is essential for maintaining your metabolism (2) – continue with at least 2 full-body strength sessions per week. This is an effective setup for an HIIT and strength training weekly schedule for weight loss.
A balanced approach of 2 HIIT sessions and 2 strength training sessions per week is a sustainable and highly effective model (8).
This allows you to target all major fitness attributes – cardiovascular endurance, muscular strength, power, and body composition – without excessive fatigue. This is also a great starting point for a 30-day HIIT and strength training weekly schedule.
Read more: Strength Building Workout Plan for Long-Term Gains
A powerful schedule is one that is tailored to your primary goal, manages fatigue, and allows for consistent progression. Below are two evidence-based templates: one that prioritizes strength and hypertrophy and one that prioritizes conditioning and fat loss.
Beginner On-Ramp (2 Weeks)
Before jumping into a full schedule, beginners should lay a foundation. An HIIT and strength training weekly schedule for beginners should focus on technique and consistency.
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Schedule 1: Strength and Hypertrophy Priority
This schedule is designed to maximize muscle growth and strength gains while still improving cardiovascular fitness. Notice how heavy lower-body training is protected from HIIT-induced fatigue. This structure is also ideal for an HIIT and strength training weekly schedule that female lifters can use to build strength.
Schedule 2: Conditioning and Fat Loss Priority
This schedule maximizes calorie expenditure and improves VO2max (a measure of your body’s maximum oxygen uptake) while preserving muscle mass.
Are you looking for more routines that combine cardio and resistance? Explore our guide to HIIT workouts with weights.
Yes, you can do HIIT after strength training. In fact, this is the recommended order for those who are prioritizing strength or hypertrophy if both must be done in the same session.
Performing strength training first ensures your muscles aren’t pre-fatigued, which allows you to lift with maximum intensity and proper form. This maximizes the mechanical tension that is placed on the muscles, which is the primary driver for strength and size adaptations (11).
A 2024 review in Medicine (Baltimore) highlighted that residual fatigue from a previous workout can impair the quality of the second one (8). If you perform HIIT first, your ability to recruit high-threshold motor units during your subsequent lifting session will be diminished, which will compromise the very stimulus that is needed for growth.
However, be prepared for your HIIT performance to be slightly lower than if you’d done it on a separate day. Your focus should be on maintaining good form and hitting the intended intensity, even if the total output is reduced.
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. 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. 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). 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.Frequently Asked Questions
Should I lift weights or do HIIT first?
Is strength training 3 times a week enough?
How long does it take to see results from HIIT?
Is a 20-minute HIIT workout a day enough?
Successfully combining HIIT and strength training isn’t a matter of chance, but of deliberate and informed programming. By understanding the physiological principles of adaptation and recovery, you can design a weekly schedule that allows you to build strength, increase muscle mass, and improve your conditioning simultaneously.
The key is to prioritize your primary goal, manage fatigue through smart scheduling and recovery, and fuel your body appropriately. With the evidence-based templates and exercises in this guide, you have the tools to create a powerful, sustainable training plan that delivers comprehensive results.
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