{"id":83349,"date":"2025-11-20T17:09:29","date_gmt":"2025-11-20T17:09:29","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83349"},"modified":"2025-11-20T17:10:25","modified_gmt":"2025-11-20T17:10:25","slug":"hiit-and-strength-training-weekly-schedule","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/","title":{"rendered":"HIIT and Strength Training Weekly Schedule: An Expert Guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#What_Burns_More_Fat_HIIT_or_Weight_Lifting\" >What Burns More Fat, HIIT or Weight Lifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#How_Do_You_Combine_HIIT_and_Strength_Training_in_a_Week\" >How Do You Combine HIIT and Strength Training in a Week?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#Guiding_Principles_for_Combining_Workouts\" >Guiding Principles for Combining Workouts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#How_Many_Times_a_Week_Should_You_Do_HIIT_and_Strength_Training\" >How Many Times a Week Should You Do HIIT and Strength Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#What_Is_a_Powerful_HIIT_and_Strength_Training_Weekly_Schedule\" >What Is a Powerful HIIT and Strength Training Weekly Schedule?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#Can_I_Do_HIIT_After_Strength_Training\" >Can I Do HIIT After Strength Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#Should_I_lift_weights_or_do_HIIT_first\" >Should I lift weights or do HIIT first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#Is_strength_training_3_times_a_week_enough\" >Is strength training 3 times a week enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#How_long_does_it_take_to_see_results_from_HIIT\" >How long does it take to see results from HIIT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#Is_a_20-minute_HIIT_workout_a_day_enough\" >Is a 20-minute HIIT workout a day enough?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hiit_And_Strength_Training_Weekly_Schedule\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, many people wonder if one type of training will cancel out the other. The key isn&#8217;t choosing one over the other, it&#8217;s understanding how to program them intelligently. This allows you to achieve your goals, whether that&#8217;s building muscle, shedding fat, or improving performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide breaks down the science behind concurrent training to give you a clear, actionable blueprint. We\u2019ll explore how to structure your week, manage fatigue, and use specific programming variables to get the best of both worlds. You\u2019ll learn not just what to do, but why it works, based on the latest research.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Burns_More_Fat_HIIT_or_Weight_Lifting\"><\/span><b>What Burns More Fat, HIIT or Weight Lifting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">HIIT is generally more effective for reducing body fat percentage, although both modalities contribute to a leaner physique (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/11\/17\/2443\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A comprehensive 2025 meta-analysis published in <\/span><i><span style=\"font-weight: 400;\">Scientific Reports<\/span><\/i><span style=\"font-weight: 400;\"> examined HIIT&#8217;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 (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-025-11809-x\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hiit_And_Strength_Training_Weekly_Schedule\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80073\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, muscle is metabolically active and burns calories. This is essential for long-term fat management as it burns calories even at rest (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, this requires the accumulation to have a meaningful effect in making this a long-term adaptation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how does this work at a cellular level?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>HIIT<\/b><span style=\"font-weight: 400;\"> elevates your heart rate and creates a large energy deficit, which triggers a hormonal response that enhances fat oxidation (the process of breaking down fats for energy) (<\/span><a href=\"https:\/\/karger.com\/anm\/article-abstract\/51\/5\/428\/40654\/Fat-Loss-Depends-on-Energy-Deficit-Only\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight lifting<\/b><span style=\"font-weight: 400;\"> stimulates myofibrillar protein synthesis (MPS) &#8211; the fundamental process of repairing and building new muscle fibers (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5023708\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; which increases your resting metabolic rate over time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/11\/17\/2443\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are you ready to kickstart your fat loss journey? Find effective routines in our guide to <\/span><a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-weight-loss\/\"><b>HIIT workouts for weight loss<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/30-day-full-body-workout-plan\/\">30-Day Full-Body Workout Plan for Strength and Hypertrophy<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Combine_HIIT_and_Strength_Training_in_a_Week\"><\/span><b>How Do You Combine HIIT and Strength Training in a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can effectively combine HIIT and <a href=\"https:\/\/betterme.world\/articles\/30-minute-weight-workout\/\">strength training<\/a> by strategically managing their order, timing, and recovery. The primary concern with concurrent training is the &#8220;interference effect&#8221;, where the physiological signals from endurance exercise can blunt the adaptations from strength training (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-022-01688-x\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2024 review in <\/span><i><span style=\"font-weight: 400;\">Medicine (Baltimore)<\/span><\/i><span style=\"font-weight: 400;\"> provides a clear framework for minimizing this interference (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2024\/12270\/optimizing_concurrent_training_programs__a_review.22.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hiit_And_Strength_Training_Weekly_Schedule\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The core issue lies in two competing cellular pathways:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>AMPK (AMP-activated protein kinase):<\/b><span style=\"font-weight: 400;\"> This pathway is activated by endurance exercise and signals the body to improve energy efficiency and mitochondrial growth (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2024\/12270\/optimizing_concurrent_training_programs__a_review.22.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>mTORC1 (mechanistic target of rapamycin complex 1):<\/b><span style=\"font-weight: 400;\"> This pathway is activated by mechanical tension from lifting heavy weights and is the master regulator of muscle protein synthesis and growth (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2024\/12270\/optimizing_concurrent_training_programs__a_review.22.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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&#8217;t mean you can&#8217;t get stronger, it just means that you need to be smart about your schedule.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hiit_And_Strength_Training_Weekly_Schedule\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80062\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Guiding_Principles_for_Combining_Workouts\"><\/span><b>Guiding Principles for Combining Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Separate Sessions by at Least 6 Hours:<\/b><span style=\"font-weight: 400;\"> If you must train both on the same day, allow a minimum of 6 hours between sessions. This gives your body time for the molecular signaling from the first workout to peak and start to resolve before you introduce a competing stimulus. A 24-hour separation is even better for maximizing adaptations from both\u00a0 (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2024\/12270\/optimizing_concurrent_training_programs__a_review.22.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize Your Main Goal:<\/b><span style=\"font-weight: 400;\"> On days you train both, perform the workout that is aligned with your primary goal first. If your focus is building strength or muscle mass, lift weights first when you are fresh. This allows you to generate maximum force and mechanical tension. If your priority is cardiovascular fitness, do HIIT first.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose Low-Impact HIIT Modalities:<\/b><span style=\"font-weight: 400;\"> A 2024 review noted that HIIT on a stationary bike or rower causes less eccentric muscle damage and neuromuscular fatigue than running (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2024\/12270\/optimizing_concurrent_training_programs__a_review.22.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This is particularly important for preserving performance in lower-body strength sessions. Running-induced delayed onset muscle soreness (DOMS) can compromise your squat or deadlift form for days (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/338962772_The_Influence_of_the_Aerobic_Training_on_Muscle_Hypertrophy_Literature_Review\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Manage Your Weekly Volume:<\/b><span style=\"font-weight: 400;\"> The risk of interference increases with frequency. Aim for no more than two HIIT sessions per week when you\u2019re also following a demanding strength program. Pushing to three or more HIIT sessions can start to impede strength gains unless you carefully manage your lifting volume and recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternate Muscle Groups: <\/b><span style=\"font-weight: 400;\">Depending on your ability and equipment availability, you can alternate muscle groups to minimize interference. For example, you can cycle on upper-body days and swim or row on lower-body days.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do you want to try HIIT using just your bodyweight? Check out our routines for a <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/\"><b>calisthenics HIIT workout<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hiit_And_Strength_Training_Weekly_Schedule\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80084\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Week_Should_You_Do_HIIT_and_Strength_Training\"><\/span><b>How Many Times a Week Should You Do HIIT and Strength Training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what research has suggested for different goals:<\/span><\/p>\n<ul>\n<li><b>For Muscle Hypertrophy<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;t compromise the recovery needed for muscle repair and growth (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>For Fat Loss and Conditioning<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-025-11809-x\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To preserve lean muscle mass during a fat loss phase &#8211; which is essential for maintaining your metabolism (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; 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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hiit_And_Strength_Training_Weekly_Schedule\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80067\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>For General Fitness<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A balanced approach of 2 HIIT sessions and 2 strength training sessions per week is a sustainable and highly effective model (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2024\/12270\/optimizing_concurrent_training_programs__a_review.22.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This allows you to target all major fitness attributes &#8211; cardiovascular endurance, muscular strength, power, and body composition &#8211; without excessive fatigue. This is also a great starting point for a 30-day HIIT and strength training weekly schedule.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/strength-building-workout-plan\/\">Strength Building Workout Plan for Long-Term Gains<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Powerful_HIIT_and_Strength_Training_Weekly_Schedule\"><\/span><b>What Is a Powerful HIIT and Strength Training Weekly Schedule?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Beginner On-Ramp (2 Weeks)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 1:<\/b><span style=\"font-weight: 400;\"> 2x full-body strength days (focus on form, 3 sets of 8-12 reps, 2-3 reps in reserve), 1x HIIT Day (bike, 4-5 intervals).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 2:<\/b><span style=\"font-weight: 400;\"> 2x full-body strength days (increase weight slightly, 3 sets of 8-10 reps, 2 RIR), 2x HIIT Days (bike or rower, 5-6 intervals).<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hiit_And_Strength_Training_Weekly_Schedule\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Schedule 1: Strength and Hypertrophy Priority<\/b><\/p>\n<p><span style=\"font-weight: 400;\">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<\/span> <span style=\"font-weight: 400;\">and strength training weekly schedule that female lifters can use to build strength.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: Lower-Body Strength (Heavy)<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Back squat: 3 sets of 4-6 reps @ 80-85% 1RM (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Romanian deadlift: 3 sets of 6-8 reps (2-3 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Walking lunge: 3 sets of 8-10 reps per leg (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Leg press: 3 sets of 8-12 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Calf raise: 4 sets of 10-15 reps (1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Rest: 2-3 minutes between compound lifts.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: HIIT and Core<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HIIT workout (bike): 8 intervals of 60s hard effort \/ 90s easy recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Core: 3 rounds of plank (60s) and side planks (30s each).<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: Upper-Body Strength (Volume)<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bench press: 4 sets of 8-12 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Pull-ups or lat pulldowns: 4 sets of 8-12 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Dumbbell shoulder press: 3 sets of 10-15 reps (1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bent-over row: 3 sets of 10-12 reps (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bicep curls and tricep pushdowns: 3 sets of 12-15 reps (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Rest: 60-90 seconds between sets.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: Active Recovery or Rest<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Light walk, stretching, or complete rest.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: Full-Body Strength (Power Focus)<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Deadlift: 3 sets of 3-5 reps @ 85% 1RM (2-3 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Incline dumbbell press: 3 sets of 6-10 reps (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Goblet squat: 3 sets of 8-12 reps (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Single-arm dumbbell row: 3 sets of 8-10 reps per arm (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Face pulls: 3 sets of 15-20 reps (1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Rest: 2-3 minutes for heavy lifts, 90 seconds for others.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: Optional Light Cardio or HIIT<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Choose one: 20-30 min Zone 2 cardio (conversational pace) or 15-min mixed-modal HIIT.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday: Rest<\/b><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hiit_And_Strength_Training_Weekly_Schedule\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80063\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Schedule 2: Conditioning and Fat Loss Priority<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This schedule maximizes calorie expenditure and improves VO2max (a measure of your body&#8217;s maximum oxygen uptake) while preserving muscle mass.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: Full-Body Strength and Finisher<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Goblet squat: 3&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Push-ups: 3x as many reps as possible (AMRAP)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Dumbbell row: 3&#215;12 per arm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Overhead press: 3&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Finisher: 5 mins AMRAP of kettlebell swings.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: Running HIIT<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HIIT workout (run): 10 intervals of 30s sprint \/ 60s jog or walk.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: Full-Body Strength<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">The same as Monday, but aim to increase weight or reps.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: Active Recovery or Rest<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: Mixed-Modal HIIT<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HIIT workout (mixed): 5 rounds of 45s work \/ 15s rest: burpees, kettlebell swings, rower, box jumps.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: Optional Zone 2 Cardio<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">30-45 minutes of light jogging, cycling, or swimming.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday: Rest<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Are you looking for more routines that combine cardio and resistance? Explore our guide to <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT workouts with weights<\/a><\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hiit_And_Strength_Training_Weekly_Schedule\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80083\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_HIIT_After_Strength_Training\"><\/span><b>Can I Do HIIT After Strength Training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performing strength training first ensures your muscles aren\u2019t 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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2024 review in <\/span><i><span style=\"font-weight: 400;\">Medicine (Baltimore)<\/span><\/i><span style=\"font-weight: 400;\"> highlighted that residual fatigue from a previous workout can impair the quality of the second one (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2024\/12270\/optimizing_concurrent_training_programs__a_review.22.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, be prepared for your HIIT performance to be slightly lower than if you\u2019d 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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hiit_And_Strength_Training_Weekly_Schedule\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80069\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_lift_weights_or_do_HIIT_first\"><\/span><strong>Should I lift weights or do HIIT first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_strength_training_3_times_a_week_enough\"><\/span><strong>Is strength training 3 times a week enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_see_results_from_HIIT\"><\/span><strong>How long does it take to see results from HIIT?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_20-minute_HIIT_workout_a_day_enough\"><\/span><strong>Is a 20-minute HIIT workout a day enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 20-minute <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-women\/\">HIIT workout<\/a> 2-3 times per week is enough to produce significant improvements in cardiovascular health and support fat loss. Daily HIIT isn\u2019t recommended, as it can lead to overtraining and increase the risk of injury due to its high intensity.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hiit_And_Strength_Training_Weekly_Schedule\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Successfully combining HIIT and strength training isn\u2019t 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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.\u00a0 However, many people wonder if one type of training will cancel out the other. The key isn&#8217;t choosing one over the other, it&#8217;s understanding how to program them intelligently. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83381,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[164,53,59],"tags":[],"coauthors":[45],"class_list":["post-83349","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hiit-training","category-strength-training","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIIT and Strength Training Weekly Schedule: An Expert Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HIIT AND STRENGTH TRAINING WEEKLY SCHEDULE \u27a4 to build muscle and burn fat. Learn how to combine workouts, manage recovery, and use expert-approved plans.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT and Strength Training Weekly Schedule: An Expert Guide\" \/>\n<meta property=\"og:description\" content=\"\u2605 HIIT AND STRENGTH TRAINING WEEKLY SCHEDULE \u27a4 to build muscle and burn fat. 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