HIIT and Strength Training Schedule (Download PDF)

If you’re looking for an easy-to-follow and effective workout plan that combines HIIT and strength training, you’ve come to the right place.

In this article, I’ve shared two weekly workout routines to help you effectively perform weight training and HIIT cardio.

The first program is for you if you want to perform HIIT and weight training on alternate days.

And the second routine is for those who want to do both training together on the same day.

Depending on your fitness level and goal, you can follow one of the programs to develop your overall fitness.

HIIT and Strength Training Program Overview

HIIT and Strength Training Schedule

High-intensity interval training (HIIT)

HIIT is a cardio workout program where exercises are performed at a fast pace followed by short intervals.

For example, do squats for 30 seconds at 75-90 percent of your maximum heart rate, followed by 30 seconds of rest, and repeat.

HIIT is a popular aerobic training that helps increase weight loss, improve cardiovascular health, and enhance athletic performance.

Resistance Strength Training

Strength training is crucial for strength and muscle development.

It bolsters bones and joints, reduces the risk of injuries, and helps you perform daily activities such as pushing and pulling objects.

The combination of HIIT and strength training helps improve cardiovascular fitness, reduce body fats, build lean mass, tone muscles, and take your fitness to the next level.1 Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adultsJ Appl Physiol (1985). 2012;113(12):1831-1837. doi:10.1152/japplphysiol.01370.2011, 2 Schroeder EC, Franke WD, Sharp RL, Lee DC. Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PLoS One. 2019;14(1):e0210292. Published 2019 Jan 7. doi:10.1371/journal.pone.0210292, 3 Deka, Pallav et al. “High-Intensity Interval and Resistance Training Improve Health Outcomes in Older Adults With Coronary Disease.” Journal of the American Medical Directors Association vol. 23,1 (2022): 60-65. doi:10.1016/j.jamda.2021.05.034

Instructions for Following the Workout Program

1. Intensity for HIIT exercises

During high-intensity interval training, perform exercises at 75-90 percent of your maximum heart rate. To calculate the maximum heart rate (MHR), subtract your age from 220. For example, if you’re 30, your MHR would be (220-30) 190.

2. How much weight should you lift during strength training?

Lift 50 to 60 percent of your one-rep max(1RM). Do not push yourself too hard to get the reps done. Train for fitness, not for competition. In other words, you can lift as heavy as you like as long as you maintain proper form during exercises.

3. Interval Time Between Sets:

The interval time during HIIT would be less than 45 seconds and 2-3 minutes while performing weight training.

4. Train When You Feel Active 

You can train at any time of the day but make sure you feel physically and mentally active to give your best effort during the training. 

5. Keep Yourself Hydrated

Staying hydrated is crucial for an effective workout session. Studies show that exercising in a hydrated state helps prevent uneasiness and injuries and boosts performance.4 Judge, Lawrence W et al. “Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers.” Journal of human kinetics vol. 79 111-122. 28 Jul. 2021, doi:10.2478/hukin-2021-0065

6. Progress Your Level 

You should gradually increase the activity duration and reduce internal time as you progress during the program. It will help you achieve better results and take your fitness to the next level.

HIIT and Strength Training Schedule (Alternate Days)

Alternating HIIT and strength training is the best way to promote weight loss and build lean mass.

That’s why I’ve designed this program that allows you to perform bodyweight cardio and weight exercises on alternate days without feeling burned out or out of breath.

This program includes various exercises to help you target each muscle and give you a great workout.

Here’s the weekly schedule for those wanting to perform HIIT and weight training on alternate days:

  • Monday – HIIT Workout
  • Tuesday – Weight Training (Chest and Arms)
  • Wednesday – HIIT Cardio
  • Thursday – Weight Training (Back, Hamstrings, and Glutes)
  • Friday – HIIT Cardio
  • Saturday – Weight Training (Quads, Shoulder, and Calves)
  • Sunday – OFF

Suggested rounds for HIIT workout:

  • Beginners: 2
  • Intermediate: 3
  • Advanced: 4

Monday – HIIT Workout

Jumping Jacks20-sec40-sec
Mountain climbers20-sec40-sec
Squat Jump20-sec40-sec
Shoulder Taps20-sec40-sec
High Knees20-sec40-sec
Burpees10 reps40-sec
Flutter Kicks20-sec40-sec
Alternate Heel Taps20-sec40-sec
Crossbody Mt. Climber20-sec40-sec

Tuesday – Weight Training (Chest and Arms)

Flat Bench Press10-1242-3 min
Incline Dumbbell Bench Press10-1232-min
Pec Deck Fly/DB Dly10-1231-2 min
Dumbbell French Press10-1231-2 min
Rope Pushdown/DB Kickback10-1231-2 min
Alternate Dumbbell Curl10-1231-2 min

Wednesday – HIIT Workout

Squat Thrust20-sec20-sec
Mountain Climbers15-sec15-sec
Knee Tap Pushup
Forearm to High Plank10 reps30-sec
Squat Jump10 reps30-sec
Shoulder Taps10/side30-sec
Situps15 reps30-sec
Pushups20 reps30-sec
Alternate Heel Taps10/side2-min

Thursday – Weight Training (Back, Hamstrings, and Glutes)

Front Lat Pulldown10-1231-2 min
Seated Cable Rowing10-1231-2 min
Bent-over Barbell Row10-1232-3 min
Dumbbell RDL8-1031-2 min
Machine Leg Curl10-1231-2 min
Barbell Hip Thrust10-1231-2 min

Friday – HIIT Workout

Jog in Place20-sec15-sec
Pulse Up20-sec30-sec
Jumping Lunges30-sec30-sec
Plank Jacks20-sec30-sec
Flutter Kicks20-sec30-sec
Grappler Pushups30-sec30-sec
Inchworm30-sec2-3 min

Saturday – Weight Training (Quad and Shoulder)

Dumbbell Front Squat10-1231-2 min
Dumbbell Lunges8-1031-2 min
Machine Leg Press10-1232-3 min
Arnold Press10-1231-2 min
Lateral Raises10-1231-2 min
Rear Delt DB Raises10-1231-2 min

HIIT and Weight Training Same Day (Weekly Plan)

This program is for you if you are unable to get time to perform strength and HIIT training on alternate days.

It is least effective than the above routine but can help you stay fit, strong, and active.

You’ll perform HIIT and weight training together on every alternate day.

It will require only 45 minutes a day, three times a week.

Here’s the schedule:

  • Monday – Upper Body Strength Training and HIIT
  • Tuesday – OFF
  • Wednesday – Lower Body Strength Training and HIIT
  • Thursday – OFF
  • Friday – Upper Body Weight Training and HIIT
  • Saturday – OFF
  • Sunday – OFF

Monday – Upper Body Strength Training and Cardio

30-minute Strength Workout

Front Lat Pulldown10-1232-3 min
Seated Cable Rowing10-1232-3 min
Flat Bench Press10-1232-3 min
Arnold Press10-1232-3 min

15-minute HIIT Cardio (20-30 seconds of high-intense activity followed by 30-40 seconds of rest):

  1. Jumping Jack
  2. Squat Jump
  3. Mountain Climber
  4. Flutter Kicks
  5. Jumping Lunges
  6. Pushups
  7. Crunches
  8. Squat Pulses Jump
  9. Shoulder Tap
  10. Alternate Heel Taps
  11. High Knees
  12. Bear Crawl
  13. Plank Ankle Taps
  14. Curtsy Lunge/Kneeling Squat Jump
  15. Knee Tap Pushup

Wednesday – Lower Body Strength Training and Cardio

30-minute Strength Workout

Dumbbell Pop Squat10-1231-2 min
Barbell Sumo Deadlift10-1232-3 min
Machine Leg Curl10-1232-3 min
Barbell Hip Thrust10-1232-3 min

20-minute Bodyweight HIIT (perform each exercise for one minute, including activity and rest time):

Friday – Upper Body Weight Training and HIIT

Narrow Grip Bench Press10-1232-3 min
Dumbbell Lateral Raise10-1231-2 min
One-arm Dumbbell Row10-1231-2 min
Barbell Curl10-1231-2 min

15-minute HIIT Abs Workout (perform each exercise for one minute that includes activity and rest time):

  1. Mountain Climber
  2. Crunches
  3. Reverse Crunches
  4. Plank Jack Mountain Climber
  5. Alternate Heel Tap
  6. Heel Touch Crunches
  7. Leg Raises
  8. Cross Knee Mountain Climber
  9. Russian Twist
  10. High Knees
  11. Shoulder Tap
  12. Burpee
  13. Bear Crawl
  14. Inchworm
  15. Flutter Kicks

HIIT Weight Training Workout Routine PDF


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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