What is a sample weekly workout routine that alternates between High-Intensity Interval Training (HIIT) and resistance/weight training with 1 rest day, and which is better for HIIT, an ergometer (erg) or a bike?

Weekly Workout Routine with HIIT and Resistance Training

Direct Answer: Use the Erg for HIIT

For HIIT workouts, the ergometer (rowing machine) is superior to the bike because it recruits more total muscle mass—engaging both upper and lower body simultaneously—which creates greater metabolic demand and cardiovascular stress, maximizing the cardiorespiratory benefits that define effective HIIT. 1

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Sample 7-Day Weekly Routine

This schedule alternates HIIT and resistance training with one complete rest day, following evidence-based frequency recommendations:

Monday: Resistance Training (Lower Body Focus)

• Frequency/Volume: 2-3 resistance sessions per week on non-consecutive days 2
• Exercises (8-10 exercises targeting major muscle groups): 2
  • Leg press: 3 sets of 8-12 repetitions at 60-70% of 1-RM 2
  • Leg extensions: 3 sets of 8-12 repetitions
  • Leg curls: 3 sets of 8-12 repetitions
  • Calf raises: 3 sets of 10-15 repetitions
  • Squats (bodyweight or weighted): 3 sets of 8-12 repetitions
  • Deadlifts (Romanian or conventional): 2-3 sets of 8-10 repetitions
  • Core work (abdominal crunches): 2-3 sets of 10-15 repetitions 2
  • Lower back extensions: 2-3 sets of 10-15 repetitions 2
• Rest periods: 2-3 minutes between sets 2
• Duration: 30-45 minutes 2

Tuesday: HIIT on Ergometer

• Intensity: 75-95% of maximum heart rate or 65-90% VO2peak 3, 1
• Work intervals: 30 seconds to 2 minutes at high intensity 1
• Recovery intervals: Equal or slightly longer than work intervals at low intensity 1
• Total session: 20-30 minutes including warm-up and cool-down 2
• Example protocol:
  • 5-minute warm-up at moderate pace
  • 8-10 rounds of 1 minute hard rowing / 1 minute easy recovery
  • 5-minute cool-down

Wednesday: Resistance Training (Upper Body Focus)

• Exercises: 2
  • Bench press: 3 sets of 8-12 repetitions at 60-70% of 1-RM 2
  • Lateral pulldowns: 3 sets of 8-12 repetitions 2
  • Shoulder press: 3 sets of 8-12 repetitions
  • Biceps curls: 2-3 sets of 8-12 repetitions 2
  • Triceps extensions: 2-3 sets of 8-12 repetitions 2
  • Rows (cable or dumbbell): 3 sets of 8-12 repetitions
  • Core work (planks or rotational exercises): 2-3 sets
  • Upper back work (face pulls or reverse flyes): 2-3 sets of 10-15 repetitions
• Rest periods: 2-3 minutes between sets 2
• Duration: 30-45 minutes 2

Thursday: HIIT on Ergometer

• Same protocol as Tuesday 1
• Note: Training HIIT and resistance on different days may produce superior results for insulin resistance and fat-free mass compared to same-day training 4

Friday: Resistance Training (Full Body)

• Compound exercises targeting all major muscle groups: 2
  • Squats or leg press: 3 sets of 8-12 repetitions
  • Chest press (machine or free weights): 3 sets of 8-12 repetitions
  • Lat pulldowns or rows: 3 sets of 8-12 repetitions
  • Overhead press: 2-3 sets of 8-12 repetitions
  • Leg curls: 2-3 sets of 10-15 repetitions
  • Biceps and triceps supersets: 2 sets each of 10-12 repetitions
  • Core circuit: 2-3 sets of various exercises
  • Flexibility/stretching: 10-15 minutes holding stretches 10-30 seconds 2
• Duration: 30-45 minutes 2

Saturday: HIIT on Ergometer

• Same protocol as Tuesday and Thursday 1
• Alternative: Can substitute with bike HIIT for variety, though erg remains superior 1

Sunday: Complete Rest Day

• Rationale: Minimum 48 hours rest between training the same muscle groups is essential for recovery and adaptation 2
• Break up sedentary time with light activity or standing if desired 2

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Key Programming Principles

Resistance Training Specifics

• Progression: When you can comfortably exceed 12 repetitions, increase the weight by 5-10% 2
• Technique: Maintain normal breathing patterns throughout—never hold your breath to avoid Valsalva maneuver 5
• Tempo: Focus on controlled movements through full range of motion 2
• Volume: 2-4 sets per exercise is optimal for strength gains 2

HIIT Safety Considerations

• Critical warning: If you experience dizziness, you must be evaluated for autonomic neuropathy, orthostatic hypotension, uncontrolled hypertension, or balance impairment before starting HIIT 3
• Progression: Start with shorter work intervals (30 seconds) and gradually increase duration as fitness improves 1
• Monitoring: Track heart rate to ensure you're reaching target intensity of 75-95% maximum heart rate 3, 1

Why This Schedule Works

• Frequency: Resistance training 3 days/week on non-consecutive days meets all major guideline recommendations 2
• HIIT placement: Three HIIT sessions per week provides adequate stimulus for cardiorespiratory adaptation without excessive neuromuscular fatigue 1
• Separation: Alternating HIIT and resistance on different days may enhance fat-free mass gains and reduce insulin resistance more effectively than same-day training 4
• Recovery: 48+ hours between training the same muscle groups prevents overtraining 2

Common Pitfalls to Avoid

• Don't skip warm-up: Always include 5-10 minutes of light activity before HIIT or resistance training 2
• Don't sacrifice form for weight: Proper technique prevents injury and maximizes muscle recruitment 2
• Don't ignore rest periods: Adequate rest between sets (2-3 minutes) is necessary for maintaining intensity 2
• Don't progress too quickly: Gradual increases in volume and intensity reduce injury risk 2