What is a sample weekly workout plan that incorporates High-Intensity Interval Training (HIIT) and resistance training with 1-2 rest days?

Weekly Workout Plan: HIIT + Resistance Training

A 5-day training week alternating HIIT and resistance training on separate days optimizes both cardiovascular fitness and muscle strength while allowing adequate recovery, with 2 rest days per week to prevent overload. 1

Weekly Schedule Structure

Training Days (5 days/week)

Monday: Resistance Training

• 8-10 multi-joint exercises targeting all major muscle groups 2
• 2-4 sets of 8-12 repetitions at 60-70% of 1-repetition maximum (moderate intensity) 3
• 2-3 minutes rest between sets 3
• Total session duration: 30-45 minutes 2

Tuesday: HIIT Session

• Short bursts at 75-95% heart rate peak for 10 seconds to 4 minutes 2
• Active or passive recovery periods between intervals 4
• Total high-intensity work: aim for 15-25 minutes of actual intense exercise 5
• Total session duration: 30-40 minutes including warm-up/cool-down

Wednesday: REST DAY 2

Thursday: Resistance Training

• Same structure as Monday 2
• Target different muscle groups or vary exercises from Monday 2
• Minimum 48 hours since last resistance session for same muscle groups 3

Friday: HIIT Session

• Same structure as Tuesday 2
• Vary interval lengths or intensities from Tuesday session 4

Saturday: Resistance Training (Optional 3rd session)

• If including a third resistance day, follow same parameters 2
• Ensure non-consecutive days (48+ hours between sessions) 2, 3

Sunday: REST DAY 2

Key Programming Principles

Why Separate Days Work Better

• Research demonstrates that performing HIIT and resistance training on different days produces superior results compared to same-day training for reducing insulin resistance, increasing fat-free mass, and improving IGF-1 levels 1
• Separating modalities prevents the "interference effect" where concurrent training on the same day can diminish positive adaptations 1
• Different-day programming allows each system (cardiovascular vs. neuromuscular) to receive maximal training stimulus without compromise 1

Resistance Training Specifications

• Focus on compound, multi-joint movements (leg press, bench press, rows, squats) 2
• Execute movements at moderate to slow controlled speed through full range of motion 6
• Progress resistance when you can perform 1-2 repetitions over target on two consecutive sessions 3
• Never train the same muscle group on consecutive days—minimum 48 hours rest required 2, 3

HIIT Specifications

• Work intervals: 65-90% VO2peak or 75-95% heart rate peak 2
• Interval duration options: 10 seconds to 4 minutes of high intensity 4
• Recovery intervals: 12 seconds to 5 minutes between work bouts 4
• Modalities: running, cycling, rowing, or other large muscle activities 2

Rest Day Guidelines

• No more than 2 consecutive days without exercise 2
• Light activity (walking, stretching) is encouraged on rest days 6
• Break up sedentary time every 30 minutes with light movement 2

Critical Safety Considerations

Pre-Exercise Screening

• If experiencing dizziness, complete cardiovascular evaluation before starting HIIT to assess for autonomic neuropathy, orthostatic hypotension, or balance impairment 7
• Medical monitoring may be indicated when intensifying exercise programs 2, 7

Progressive Approach

• Start with shorter, lower-intensity sessions if new to exercise 6, 7
• Gradually increase intensity, frequency, and duration over weeks 2
• For HIIT beginners, start with longer recovery periods and shorter work intervals 4

Volume Targets

• Total weekly aerobic activity: minimum 150 minutes at moderate intensity (HIIT counts toward this) 2
• Resistance training: minimum 2 days/week, ideally 3 days/week 2
• Daily exercise or at least not allowing more than 2 days between sessions optimizes insulin sensitivity 2

Common Pitfalls to Avoid

• Avoid training the same muscle groups on consecutive days—this prevents adequate recovery and increases injury risk 2, 3
• Don't skip rest days entirely—recovery is when adaptation occurs 2
• Don't perform HIIT if experiencing unexplained dizziness without medical clearance first 7
• Avoid extended sedentary periods even on rest days—break up sitting every 30 minutes 2
• Don't maintain the same resistance/intensity indefinitely—progressive overload is essential for continued gains 3