We’re big fans of high intensity interval training (HIIT). Have some protein before your workout + some quick-burning carbs if you need the energy, and carbs and protein afterwards. All of the Before and After pictures you see in the videos above are from people who are using Fitness Blender's free workout videos. HIIT training on it’s own has amazing benefits. Let’s go. Yes you can wait before lifting. The mix of strength training, HIIT, and simplified nutrition helped me lose weight and build lean muscle like nothing else! If you are doing HIIT first and then doing weight training it will seriously affect your performance during your lifts. You may have heard of a phenomenon called EPOC—excess post-exercise oxygen consumption. While there is no "one size fits all" answer, there are important factors to consider. Reply. No matter when you get your cardio in, everybody should be doing it at least a few times a week. At 58 years old, my goal was to achieve theoretical max HR (162bpm). After seven weeks, the total exercise time in the jogging workouts was naturally much greater, and so were the calories burned: approximately 4,410 calories from the steady state training versus only 907 for the HIIT. When in doubt, always look at your diet when your main goal is fat loss and overall weight reduction. I eat very healthy I feel that I’ve been putting on some pounds in my stomach area because I eat alot. Weights should also come first if your main goal is weight loss. The proper term is “aerobic exercise”. LIIFT4 Workouts I know I have said this before, but the LIIFT4 program is one of the best home workout programs I've ever done. Team PI. Thanks! It’s fine to workout before going to sleep, but the ideal time for burning fat is first thing in the morning. The New Study. Whether to run before or after lifting weights comes down to your goals. If you do HIIT before weights, you may not have the strength to give your all with lifting, you might burnout too soon. Amy Carcaise says: August 29, 2018 at 9:40 am Hi Denise, Thank you for your comment. When combined with weights it gives a whole new dimension to your workout, allowing you to work your full body in a short period of time. HIIT with weights can burn fat and calories both during and after the workout, build muscle, and improve heart health. (<— I also like to mix some fat into my post-workout for nutrient absorption.) Excessive cardio before weight training will deplete your energy reserves ... Also check out HIIT vs LISS - Why and how You Should Be Doing Cardio . Karly on January 20, 2018 8:37 pm. years ago, we argued that the afterburn effect was a key reason why cardio was inferior to interval and weight training. @watchpeggyloseit has lost more than 150 pounds naturally in 13 months by getting in 5 a.m. HIIT classes at the gym and tracking her calories in … And HIIT is aerobic exercise. If you have any questions or comments, shoot me a message down below!!! After trying dozens of workouts, my LIIFT4 Results have been my very best! It strengthens our hearts, builds endurance, and can be done just about anywhere. Tomorrow is a crazy day for me and so is Saturday. I wore a Polar HRM to watch heart response during the circuit. They trained three times a week for eight weeks. Thank you, Denise. 7 Reasons To Do Cardio After Weights: 1. I have the time to do that. Athletic Performance, Strength Training, Training, Weight Loss Daniel North December 27, 2019 Comment. Note, “cardio” is slang… It has no particular meaning. The acronym HIIT stands for high-intensity interval training. I can’t promise a definitive answer but I can make things a little clearer. i'm a fan of doing HIIT in the morning to speed up my metabolism for that day. This is because weights put more stress on your muscles and joints then they’re used to handling. And, in this piece, I’m going to attempt to shed some light on the matter. It focuses on weightlifting and HIIT cardio to build muscle and burn calories. The best part? This is how long before - and after - a HIIT work out you should eat. Thirty obese young males were divided randomly into three groups that either performed weights before cardio, cardio before weights, or didn’t exercise at all. The intense portions typically last between 15 seconds and a few minutes. Turns out, the experienced lifters who said to do it AFTER weight training were correct. Good form also makes your workout more efficient. I would do it after. If you’re using weights in your HIIT workout, following proper form and technique becomes even more important. It’s only 4x a week! is it ok to do HIIT in the morning and weight lifting at night and then HIIT the morning after that? Run Before or After Workout: Should I Lift or Do Cardio First? Benefits of HIIT with Weights . People want to know what order of training is going to deliver the most gains. Also known as EPOC, or Excess Post-exercise Oxygen Consumption, it’s the amount of oxygen your body needs to return to its normal, resting metabolic state (more oxygen needed, more calories burned).. HIIT = more afterburn, so HIIT = better. See more LIIFT4 before and after photos below! Most of the time when we post these pictures, everyone wants to know exactly which workouts the people were doing. Running takes a long time to develop muscles for, and its easy to injure your self with shin splints, joint and foot problems, if you dont have the right stride, shoes, correct surface to run on, and developed muscles in the lower legs, running can be painful and many will quit. By Catriona Harvey-Jenner. I weight train five days a week and mainly do HIIT on the day after that as part of a bodyweight type of training day based on pushups and ab exercises and then I get m HIIT in on the Assault Curve treadmill. I could probably also do the weights, then eat breakfast, then about a 1/2 hour later do HIIT. One of the most asked fitness questions around, to trainers and in forums, is: should I do weights before or after cardio? September 22, 2016 4:06PM. One of the most common questions I get is, “Should I do cardio before or after weights?” While the long answer is 'it depends', most people will be better off completing cardio after weights whether their primary goal is muscle gain, strength gain, or fat loss. The “weights before cardio” group were slightly better off in every single test, including fat loss. Even if your only goal in life is to be huge, and you're terrified of burning calories, you still should be doing some form of aerobic exercise. Reply . Lots of people do their cardio before their weight workout, lots do it after, and some even do it right smack in the middle. Training ) and weightlifting fat and calories both during and after the,. 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