Metabolic Workouts: How to do HIIT after lifting Weights

HIIT After lifting

This guide is all about how to do HIIT after lifting. I will show you the three main rules for burning the most fat without the risk of losing lean muscle or getting injured. I’ll also go through the top HIIT metabolic workouts for after your strength training as well as HIIT mp3’s for really supercharging your workout.

HIIT training after weight lifting is for fat loss. It’s a chance to do more training and get more calorie burn without straining the muscular system like resistance training does. HIIT training is chosen because of its superior ability to burn fat in a short amount of time.

We all want abs that show so If you want to get the biggest bang for you buck with regards to Metabolic HIIT workouts, there are three rules you need to pay attention to. These rules are important because you are combining HIIT after lifting.

The 3 Rules for HIIT after workouts

Rule 1. The Sprint should be no longer than 60 seconds and under 30 seconds is preferable.

Metabolic interval training is more effective when it is anaerobic.

Anaerobic training can be up to nine times more effective than steady state cardio for fat loss. Whether the cause of this is EPOC or another root cause, the afterburn effect of HIIT is something well worth taking advantage of.

It is intense exercise and it literally allows you to get through an hours work out in a few minutes.

Consider this

Let’s say we arrive at a track on a nice crisp morning, and I tell you that you’re going to sprint as hard as you can for 10 seconds.

You look at the track and say, “That’s no problem.” You can manage that. 10 seconds is short and you give it all you’ve got. Your muscles will burn but it will be over quickly so you can go as hard as you possibly can.

Now what would happen if I told you to sprint as hard as you can for 60 seconds…

It’s a very different proposition.

After 20 seconds your legs will probably be burning, and your legs will get all wobbly.

So what’s probably going to happen? You are going to hold back. You gonna save a bit of that energy just to make it through the full 60 seconds. And this is traditional cardio not an anaerobic metabolic interval workout.

Here’s what sprints in a metabolic workout will feel like: Remember when you sprinted after a very short short time your legs begin to burn? This muscle soreness or burn is from lactic acid, it’s produced when you burn energy inside your muscles without using oxygen.

Your entire sprint should be producing this acid. Your heart rate should be close to its maximum. It’s the signal that you are in over anaerobic exercise. This is what you’re aiming for.

Rule 2. No more than six minutes

Most high-intensity interval training workouts after lifting weights should be 2 to 6 minutes.

Here is where most people make the mistake of training longer. They think the longer cardio workout after the weightlifting will burn more calories and therefore shed more fat. Instead this exhausts the muscles in the body will eventually have no choice but to start burning muscle fibers for energy.

Here’s what you should do instead.

The point of this type of training is muscle growth, to keep your lean muscle mass high, that’s exactly why you’re doing the resistance training.

The metabolic workout needs to complement this.

A larger amount of lean muscle mass is going to mean that your basal metabolic rate will stay higher throughout the day. (Your BMR is how many calories your body burns in a 24-hour day, even when you’re resting)

How to calculate your BMR

BMR Calculator
Calories Per Day

Too much cardio will burn muscle tissue and start to lower your basal metabolic rate, lowering your effectiveness at burning more fat and impeding your potential weight loss. A short workout protocol prevents this.

And if you’re worried about such a short HIIT routine being as effective consider this piece of research… the training period, V02max increased by 7, while the anaerobic capacity increased by 28%

In this workout the athletes produced nearly 50% better improvement in their aerobic fitness in a four-minute workout than the athletes were doing over an hours worth of moderate intensity cardio. (Not to mention they improved their anaerobic capacity by almost 30%)

Short, intense workouts will get you the results.

Rule 3. Change your workouts regularly

Changing a metabolic workout reduces your chance of injury or burnout.

You have already finished an intense strength training workout, you aren’t trying to work more muscles, just to metabolic system. Do this by changing metabolic workout often.

Picture this.

After you finish your weight training you jump in your treadmill for a HIIT session. It’s a you do this three times a week. This will place a consistent load on your knees, ankles and hip joints throughout the week.

if you were training for running this would be fine, but this isn’t your intent. The purpose of this exercise is to give you a metabolic boost after your strength training workout.

The ideal situation is for your metabolic HIIT training to provide as few reps on each joint as you possibly can muster while at the same time giving you the maximum metabolic boost it can provide.

You can do this by alternating your workouts and taxing different parts of your body for each HIIT workout. You can also change these workouts regularly.

Top HIIT after Lifting Workouts

Remember that although these workouts look short, they are happening after a full weight training workout.

HIIT Sprints

Sprint for fifteen seconds, then your recovery period is thirty seconds. Start with three sets and work up to doing six.

15 Seconds30 Seconds3 – 6

Spinning Bike Sprints:

Spin Bikes are great because of the heavy flywheel. Its heavy, smooth and the bike is stable so you can get out of the saddle for sprints. Start with 3 sets. Sprints of fifteen seconds each and a rest intervals of 30 seconds. Build this up to 6 sets

15 Seconds30 Seconds3 – 6

Battle Ropes

Try doing alternating waves for about 20 seconds, then double arm slams for 10 seconds. Then a rest period for about 30 seconds, then repeat. Start with three sets and work up to doing six sets. (Click here for an alternative Battle Rope HIIT workout)

Alt WavesDbl Arm SlamsRestSets
20 Seconds10 Seconds30 Seconds3 – 6

Jump Rope HIIT

If you are experienced at Jump Rope HIIT, try doing 30 seconds of double under jumps, followed by 30 seconds of recovery. (Do single jump rope if you are just starting) Work up to doing 5 sets. (Click here for a more complete HIIT Jump Rope workout)

30 Seconds30 Seconds3 – 5

Kettlebell Swings

Your goal is to do as many swings as you can in around 40 seconds, aim for around 15, if you are doing 15. If you are easily getting to 15 kettle bell swings then pick a heavier kettle bell.(always keep proper form when doing this exercise) You will get about 20 seconds to rest and then start again. Work up to about five sets. (If you are interested in Kettlebell Tabata style workouts, click here)

40 Seconds20 Seconds3 – 5

Mountain Climbers

Mountain climbers are a wonder fat burning exercise. Do as many mountain climbers as you can in 15 seconds, then rest for around 30 seconds. Start with three sets and work up to six.

15 Seconds30 Seconds3 – 6

How often should you do HIIT after lifting weights

Im sure if you have been in a gym for any length of time, somebody would have told you this.

You don’t get stronger and leaner by training, you get stronger and leaner by recovering from training.

What this means is that if you do HIIT every day, you will be shortening your time for recovery and reducing the benefits it can provide.

You might notice something after a weight workout, for the next day you will probably be weaker. That is because while your muscle repair is happening, you are.

Your goal is to give it your all during your workout, and then give your body the time it needs to repair, so you can give it your all again. If you aren’t doing any other sport try three times a week, with a day in between and see how that goes.

Who shouldn’t be doing HIIT after Lifting?

Are you playing any type of anaerobic sport? Think of a game like tennis which involves short sprints with rests in between, if you’re playing the several times a week there is no need to do metabolic training or any kind of HIIT after lifting. You are already getting this type of training playing sport.

Have you just started weight training? If you are in poor shape and have just started working out it’s much more important to improve your strength and balance. Whatever much higher chance of preventing injuries going forward. If you are just beginning put all your effort into this.

Are you training for mass? If you’re trying to preserve as much lean body mass as possible and leave off metabolic training. You don’t want to do any type of exercise that might burn precious muscle you been working on, as well as keeping all that energy to be used on your weight training.


So that’s the guide for doing HIIT after lifting. I hope you found it useful.

Now I want to turn it over to you: Which of the HIIT workouts from this guide are you going to be using after resistance training workouts? Are there other kinds of Metabolic workouts that you would like to be using? Let me know by leaving a quick comment right below now.

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