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Combine the benefits of running, HIIT and strength training

Combine the benefits of running, HIIT and strength training

High Intensity Interval Training (HIIT) is as popular as it is effective! What if there was a better way to train? In this article, learn how to combine the benefits of HIIT, strength training, and running to create a great fitness program.

What is HIIT training?

As the name suggests, HIIT exercises involve short bursts of exercise (usually no longer than a minute) but high intensity (more than 80% of your maximum heart rate). Active recovery follows (approximately 60% of maximum heart rate). the

 interval recovery cycle is repeated several times to achieve a workout of approximately 20 minutes. The typical period of a recovery rate is 1:1 or 1:2, which means that for every 30 second interval, active recovery lasts between 30 and 60 seconds. Of course, there may be exceptions.

HIIT training is becoming a fad all over the world. He ranked number one in fitness practices between 2014 and 2018, and remained in the top 10 in 2022. [1] injuries. [2]

HIIT exercises are an effective way to develop cardio-respiratory fitness. But if you want to improve bone density or flexibility, other types of exercise will be more effective than high-intensity exercise.

You don't have to rely solely on high-intensity bouts to be healthy and fit throughout your life. In this article, we explain the benefits of HIIT, strength training, and running, and how to combine them for maximum effect.

What are the benefits of HIIT?

Heart and Lung Health: HIIT is a recognized and effective method for improving the health of the heart and respiratory system. [3] [4]

Body composition: post-exercise oxygen consumption (EPOC) after a HIIT workout helps burn more calories. This is called the afterburn effect or the afterburn effect. HIIT also improves insulin response, as well as body composition, promoting muscle gain while reducing fat. [5] [6]

Performance: HIIT increases maximal aerobic capacity (V̇O₂ max) and lactic threshold (the point at which lactic acid production exceeds the body's ability to eliminate it). [7][8] V̇O₂ max and lactate threshold are two essential factors of athletic performance.

Time: HIIT improves fitness faster than traditional steady-state workouts. [9] A 4-minute interval was performed three times per week for ten weeks to increase peak V̇O₂ by 10%. [10] Even one minute of exercise can be as effective as 45 minutes of moderate-intensity exercise. [11]

HIIT for beginners?

It is essential to find the right balance between the duration of the period and the recovery phases. Too long periods with too short a recovery period lead to fatigue and frustration, and also increase the risk of illness and injury. This is why it is important not to rush, and to proceed methodically until the body gradually adapts to the difficulty.

Recovery is always an essential part of training. Listen to your body! If you need to pause during exercise to catch your breath, do so. As you progress, you will develop your endurance and be able to overcome the difficulty of the effort.

Training with heart rate

Heart rate monitors are becoming more popular and can be built right into workout gear, a chest strap, or even your watch. Heart rate is an accurate and easy way to monitor exercise intensity. Maintain HIIT intervals between 80-90% of maximum heart rate (FCM) and active recovery between 60-70% of MHR. Unclear to you? The speaking test is therefore an easy way to measure your effort. Find out how it works by watching the HIIT Speech Test video on the adidas Training app.


For strength training, use free weights (barbells, dumbbells, etc.), body weights, resistance bands, or machines to strengthen muscles, joints, and connective tissues.

Inactive adults lose about 5% of their muscle mass every 10 years! Usually, this phenomenon is accompanied by an increase in fat mass, bone loss and a decrease in metabolism. A balanced exercise program should include strength exercises to build muscle and increase bone density.

What are the benefits of bodybuilding?

Metabolism: Strength training increases basal metabolism due to energy requirements associated with muscle development, regeneration and maintenance. This increase in resting metabolic activity allows the body to continue burning calories even after the exercise has ended. [1 2]

Bone density: Strength training increases bone mineralization and reduces the risk of osteoporosis. 4% of men and 20% of women over 50 suffer from osteoporosis. [13] [14]

Range of motion: Strength training increases range of motion and flexibility, just like traditional stretching techniques. [15] [16]

Avoid injury: Strength training reduces the risk of injury, including reducing body fat and strengthening joints and connective tissues. [17]


Running adds variety and variety to your training. Unlike HIIT exercises, running isn't necessarily meant to be intense and make you sweat. Here are four reasons to include running in your training program.

What are the benefits of running?

Heart health: Running increases life expectancy and improves cardiovascular health. [18]

Versatility: Running increases cardio and respiratory capacity and develops anaerobic strength and muscular endurance.

Simplicity: Running allows you to train anywhere, anytime and without equipment...even barefoot, if you like!

The feel-good factor: Runner's high is a real phenomenon caused by the release of chemicals secreted by the body: endocannabinoids. [19] Running outdoors can also improve mood with natural sunlight and vitamin D. [20]

A balanced training program goes beyond simply improving your performance. The combination of high-intensity interval training, strength training, and running combines the five components of fitness: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. It also makes it possible to use the three energy pathways (“motors” of the body): anaerobic, anaerobic and anaerobic.

You do not know where to start ? Then try the training program below.

7 Day Workout Plan

This weekly plan includes three simple workouts, alternating with rest and recovery phases. Remember to start each exercise with a warm-up. And don't overlook the calm at the end.

Day 1: HIIT training

Day 2: Rest

Third day: bodybuilding

Fourth day: rest

Fifth day: running

Sixth and seventh day: rest

Day 1: 12 minutes of training
Do each of the four exercises below for 30 seconds, at 80-90% of your maximum heart rate (FCM). Follow each exercise with 60 seconds of active recovery, at 60-70% FCM. For an active recovery, raise the knee or run in place. Repeat the series of four exercises. Total: Complete 8 periods in 12 minutes

1. Jump into a bent squat

This variation of the squat jump is great for increasing your heart rate.

2. Mountaineers

This full body exercise stimulates the major muscle groups.

3. Side jump landing

Side jumps are a great exercise for your glutes, calves, quads, and hamstrings.

4. Knee stretching exercises

Also known as the knee bend, this exercise works the triceps, shoulders, and abs.

For more HIIT workouts, explore HIIT training in the adidas Training app.

Third day: bodybuilding

To effectively build muscle, follow these tips:

Do 8-10 exercises that work the major muscle groups: arms, chest, back, abdomen, and legs.

Do 3 sets of 10 repetitions for each exercise.
Raising and lowering loads in a controlled manner: 2 seconds up, 2 seconds down.

Each exercise has a more difficult part to perform. For example, when doing push-ups, it is more difficult to take off than to descend. Adjust your breathing so that you exhale when you do the effort, and inhale during the "easier" part.

Adjust the load well for each exercise, so that the last repetitions are difficult to achieve.

Day 5: Run Fartlek
Discover freedom and creativity at fartlek. Fartlek, which translates to speed play or running play, is actually low to moderate intensity running, interspersed with periods of fast running.

Traditional fartlek racing is continuous and unregulated. improvise! Run fast or slow, depending on your mood and surroundings. Be inspired by the hills

and landmarks around you. For example, decide to run fast when you pass the five lampposts that line the road!

Playing with speed is a fun way to activate aerobic and anaerobic energy pathways. Try the exercise below to get started:

Increase heart rate and body temperature with a 5-minute low-intensity warm-up.

Run continuously for at least 10 minutes at low to medium intensity.
Let your mood and scene inspire your beat.
Include at least 3 sequences of 30 seconds each for quick reading
Follow this interval workout with 30 minutes of low-intensity running (jogging or walking if needed).
Cool down with a low-intensity walk for 5 minutes.

In summary
Each type of workout has benefits for your health. HIIT exercises increase metabolism and improve cardiovascular health. Strength training strengthens your joints and bone density while reducing your risk of injury. Running is good for your heart and is a simple cardio exercise you can do just about anywhere.

By combining these three types of exercises, you will achieve maximum health benefits. Remember to listen to your body and adapt the strength to your level and your goals. In the adidas Training app, kick-start your HIIT workout with a comprehensive overview of high-intensity interval training. Also learn how to develop a holistic – more holistic – perception of your body and your health.


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