HIIT and a fullbody workout in the same session?

R

realworksuks

2
I tried to do this today and it was taxing to say the least.

I did the HIIT before my workout for 20 minutes and then I went and lifted (full body workout) for about an hour. I couldn't lift as much weight and I couldn't do as many reps as usual. My heart rate really never came down from the hiit throughout the whole workout.

How do you guys handle HIIT? I have only done it once or twice before.. but i'd like to get it in during my full body workout.

Before today, I would just do very light jogging for 15 minutes before my workout not even breaking a sweat... my heart rate was around 120-130 the whole time.

Today I did the HIIT and my heart rate was 165-170 and then it came down to 150-155 while I was doing the active rest portion of the hiit (jogging slowly)

What would you guys recommend? Lift first? Just not do hit with a workout at all? Go back to how I was doing it before..with the slow jogging?

thanks!
 
are you trying to lose fat?

always HIIT after weight training unless you have "special" goals. i would not reccomend HIIT more than 2-3 times a week...its pretty strenuos.

you could drop HIIT alltogether...depends on what you are trying to achieve.
 
yes i'm trying to lose fat.

So this wouldn't fit into overtraining or anything if I lifted for an hour then did hiit for 20 minutes?
 
i would recommend 10-15 minutes of HIIT be done after a workout.

your workout should not really take a whole hour(that is the absolute max)...chances are you are either taking too much rest time or you are doing too much volume/exercises. post up your FBW. most of the lifting workouts i have done(actual hard lifting time, excluding warmups) have taken around 50 minutes max. you just have to manage your rest time accordingly.

the reason i recommend it being done after a workout is the following:
1. HIIT uses type 2 muscle fibers(the same used when you lift weights).If HIIT is done on a seperate day, on a REST DAY...all of a sudden it is no longer a rest day. you are using the same energy system and straining the muscles that are supposed to be recovering and resting. This can cause too many micro tears for the body to handle; especially with its deficit in calories. this can lead to "burn out" in weight training much faster, and can also lead to worse weight training sessions and lowered performance.
it IS a rest day anyway, yes?

2.if you get your 10-15 minutes of HIIT done after a workout(workout should take around 45 minutes max...), it adds to the metabolic surge...your body will be an inferno, burning tons of calories. thats what HIIT is done for anyway: to burn calories. this way, your body can focus on recovering the next day(your rest day) instead of being pummeled again.

and we all know you shouldnt do HIIT before a workout...you need your energy to go into giving your body the stimulus to hold onto muscle mass by getting the most effective lifting session you can perform.
over all, HIIT is pretty strenuous for your body in addition to heavy lifting. make sure you arent over doing it.
 
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If your going to do HIIT after your workout :

"proper re-fuel immediately after cardio session with a 2:1 ratio of simple carbohydrates and fast acting protein (ie: Shake)"
 
one can have a "during workout shake"
not many people have heard of this, but it can be helpful(not neccisary by any means though)

i sometimes take 1 scoop whey, some honey(or simple sugar) and mix it with at least a liter of water. sip it throughout the workout and it will make sure your body does not go into catabolism during those longer wrkouts.

post workout nutrition is still needed.
 
My full body workout could probably use some work..

here is it:
bench press 3 sets of 10 (that's what I go for but it's usually 10, 10, and 8 or so)
rowing 2 sets of 10
shoulder press 2 sets of 10
pullups 2 sets of 10
pec flies 2 sets of 10
deltoid flies 1 or 2 sets of 10
front raisers 1 set of 10
bicep curls 1 set of 10
tricep curls 1 set of 10

crunches 4 sets of 20
bicycle kicks ab crunches 2 sets of 50
side ab machine 1 set of 10

squats 2 sets of 6 (sometimes only 1 set of 8)
inner thigh 1 set of 10
outer thigh 1 set of 10
Deadlifts 3 sets of 10

that's my workout, I was wondering if it's ideal to do all of your sets for a particular exercise before moving onto another one or if it doesn't matter?

for example, when i'm doing my bench press I like to do shoulder press along with it, and then I jump around the whole workout doing different things and coming back to them...
 
Wow, that sure seems like a lot.

It is my belief that while cutting, you won't be directly adding any muscle, so isolation is definitely not needed. Really, all you want to do is stimulate as many muscles in your body as possible, as this will help to burn off fat. I keep things simple when I'm cutting, and often times, don't even have a set routine. I just pick a few compounds and do them, ensuring that I have a pretty good balance that works the whole body.

Deadlifts or Squats
Dips or Bench Press
Bent-Over Rows or Face Pulls or Pullups

I would pick one from each line, and do them in a 5x5 set/rep scheme. This is of course, just what I did, and it worked great for me. Your results may vary!!!
 
OK im going to be the first to say it...

Thats a shocking routine!

do some research on full body routines, compound and why isolations arent great for cutting. or buy New Rules of Lifting, quick.
 
that routine needs some work.
do this instead:

Workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
rotator cuff work(cuban press)

Workout B
deadlift variation
vertical push(military press/dips)
vertical pull(chinups/pullups)
rotator cuff work

never do the same workout twice in a row; you must alternate them.
You must train on non consecutive days, 3 days a week.

keep it simple.
 
Proteinboy said:
that routine needs some work.
do this instead:

Workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
rotator cuff work(cuban press)

Workout B
deadlift variation
vertical push(military press/dips)
vertical pull(chinups/pullups)
rotator cuff work

never do the same workout twice in a row; you must alternate them.
You must train on non consecutive days, 3 days a week.

keep it simple.
Click to expand...

So I should just do one of those workouts but switch it up from day to day?

Hm, I don't really know what any of those workouts are though, i've never heard of them.

I could do either of those workouts in about 15 minutes though it looks like. Why so little?
 
how long it takes depends on your set/rep protocal, and how much rest time you take for the most part. 15 minutes sounds a bit fast

you do both workouts A and B, just alternate them each time you do them. they balance the exercises well.

why so little?
because you dont need so much.
you dont have to(nor do you want to) create too many micro tears because your body is in a deficit of calories; it wont be able to mend all the tears.
you only need to provide the stimulus for your body to hold on to the muscle it currently has, and as long as you are trianing well and eating well with the routine i provided, it will do its job well.
 
Proteinboy said:
that routine needs some work.
do this instead:

Workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
rotator cuff work(cuban press)

Workout B
deadlift variation
vertical push(military press/dips)
vertical pull(chinups/pullups)
rotator cuff work

never do the same workout twice in a row; you must alternate them.
You must train on non consecutive days, 3 days a week.

keep it simple.
Click to expand...

I greatly appreciate all the help. Can you tell me what you mean by squat variation, horizontal push and pull variation, deadlift variation and rotator cuff work?

I noticed there is no core work in the routine...? I would really like to get a nice simple workout, that way I can get hiit in with my workout, and hopefully cut my workout time to 30-45 minutes instead of a full hour. Anyone have anything else to add to the routine?
 
look up the word variation in your dictionary.
you can do cuban presses for rotator cuff work.
that rutine IS nice and simple. only 3 compunds per workout...rotator cuff work is just to keep the rotary cuffs healthy.

what else do you want?!
 
Proteinboy said:
look up the word variation in your dictionary.
you can do cuban presses for rotator cuff work.
that rutine IS nice and simple. only 3 compunds per workout...rotator cuff work is just to keep the rotary cuffs healthy.

what else do you want?!
Click to expand...

I know what the word variation means... how would I vary my deadlifts though, etc?

I wasn't saying the routine isn't simple.. I was just saying that I appreciate you helping me create a shorter, simpler routine than I am currently doing, especially when I don't even need to be doing that much exercise, and worse yet if it's not doing me any good.

I just need to figure out what some of those exercises mean.. and then I can do that routine.

Don't you think I should get some core work in there though?
 
all of the compounds incorporate the use of the core for a synergist and it gets worked a lot with squats and deadlifts. no direct core work is needed. its "isolation".
optional.

squat variations: front squats, OH squats, hack squats, pistols, back squats, bulg. split squats
deadlift variations: sumo deadlift, romanian deadlift, deadlift, rack pulls, platform deadlifts, deadlift shrugs

do you want variations for everything?
 
yeah I think variations for everything you listed would be really helpful.

When doing the bent over rows I can only think of one way to do it, and that's single arm style. Putting my knee on a bench, and then lifting a dumbell up to my side. What would be some variations for that exercise?

I like this routine, thanks for all the help so far.
 
I always do a full body workout followed by 25 minutes of HIIT, and I don't have much of a problem with it. I've heard a few times before that it's better to do HIIT last because it pumps more blood through your body, helping it clear out after a workout. Not sure if there's any truth in that though. :)
 
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