High Intensity Training vs. Olympic Weightlifting: How to Have Both & Get Strong

High intensity training (HIT) is a type of exercise that involves high levels of muscular tension. HIT exercises are used primarily during periods of intense physical activity such as endurance sports or competition. They have been shown to improve performance in many different activities including cycling, swimming, rowing, running and other forms of athletic competition.[1]

Olympic weightlifters perform a variety of movements involving the use of heavy weights with short rest intervals called “heavy” lift. These movements are performed at relatively low intensities which are higher than those used in traditional weightlifting.

In contrast, HITT exercises involve lighter weights with longer rest intervals. These movements increase the stress placed on the muscles but do not cause as much damage to them as heavier weightlifting would.

This allows athletes to train their bodies without having to limit themselves physically or mentally due to injury.

The main difference between these two types of training is that while heavy lifting requires the athlete to exert himself continuously throughout the duration of each set, HITT exercises allow the athlete to recover from one set and then begin another set immediately following it. This recovery period allows for greater adaptation to occur.[2][3]

There are several advantages to using both types of training. Within the same training program, it has been shown that a combination of heavy and light weight training provides greater benefits than just using only one type.

The effects of combined training on the muscle are much more pronounced than either type on its own. The body’s stress hormone, cortisol, increases during high intensity exercise but does not increase as much when you’re following a high volume training routine. This indicates that your body has adapted to stressful situations, while at the same time becoming more anabolic as compared to the catabolic effects of high intensity training on its own.

In comparison, there are several major differences between HITT and heavy weight training. The rate of perceived exertion (RPE) is a method of measuring exercise intensity levels.

When performing heavy weight training exercises, the RPE levels are consistently high throughout the duration of each set. With HITT, the RPE levels are lower in comparison. Even though both types of training result in high amounts of lactic acid and other fatigue factors, your body has a greater time recovering from the prior set with HITT as compared to weight training.

You can see that there are several advantages of using both types of training opposed to using only one. Most importantly, these different types of training allow you to reap the benefits of each while overcoming some of their individual limitations.

Performing HITT Training

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Using high intensity training methods will help you to achieve certain benefits that you wouldn’t be able to get from other training methods. You’ll be able to perform more work in a shorter period of time as compared to other training protocols.

You’ll also trigger a greater after-burn effect afterward that will help you to continue burning fat for a longer period of time after your workout.

The most common mistake that people make when using HITT is to work out at an intensity that’s too high, which can lead to severe muscle damage and other various strain-related injuries. It’s important to understand how your body reacts to this type of training before you begin implementing it into your routine.

Since the purpose of this training is to provide your body with an increased amount of rest throughout the routine, you don’t want to render each set useless by failing to complete them. It’s also important that you’re able to achieve an appropriate level of conditioning for this type of training.

This type of training can be integrated into several different types of workouts. For those who prefer to lift weights, you’ll want to choose an exercise that allows you to complete a high number of reps with a lighter weight.

This will help to increase your heart rate and keep it at a high level throughout the set. Try doing several sets of upright rows, since you can complete a high number of reps with the weight and still maintain proper form.

If you don’t like to lift weights, there are still several other options that you can choose from. You can perform various types of jumping jacks, jumping rope, or you can even try some aerobic exercises like the treadmill.

As long as you’re able to achieve that high-level intensity for a longer period of time, then you’ll be able to maximize the benefits of this type of training.

As you begin to integrate this style of training into your normal workout routine, you’ll find that it helps to burn more fat and allows you to continue burning fat for a longer period of time after your workout has already been completed. This type of training is best used in conjunction with a healthy diet in order to achieve the highest amount of success.

7-Minute Leg Workout Routine At Home

High Intensity Training vs. Olympic Weightlifting: How to Have Both & Get Strong - GymFitWorkout

Everyone wants great legs. Whether for the beach, basketball court, or even the hallway at work when you see someone pretty walk by, you want legs that everyone notices.

Well here are a few exercises that can get you there without taking up too much of your time.

This isn’t an excuse to go on and on though. You still need to eat right and get enough rest in order for this routine to actually mean something and for your muscles to grow.

Go through each exercise for 30 seconds non-stop. If you need to, grab a chair or something for a little assistance, but try to make it difficult so that you’re getting a full range of motion.


This one is pretty easy. Stand up straight, feet at least shoulder width apart, lower your body until your thighs are about parallel with the floor, then stand back up.


Again, stand up straight, but this time take a large step forward with one leg and go down as low as you can. Do both legs for one repetition.

High Intensity Training vs. Olympic Weightlifting: How to Have Both & Get Strong - | Gym Fit Workout

Make sure your knee doesn’t go over the toes of your front foot.

Stiff Legged Deadlifts

Take a shoulder-width or slightly wider than shoulder width grip on the bar and pull it as close to your body as you can. Keep your back as straight as you can and pull it up as if you’re pulling it through water.

Keep your arms almost straight the entire time.

Calf Raises

This one is pretty self-explanatory. Take a shoulder-width grip on the bar if you’re using a barbell, or just put your toes on the edge of a stair if you’re using something else.

Push up on the heels of your foot as high as you can. Keep your knees straight the entire time.

Incline Sit-Ups

Lay on an incline surface – you can use something like a couch or a bed, just make sure it’s elevated slightly. Put your hands at your side or behind your head.

Either way, sit all the way up, touch your knees to your elbows and sit back down.


High Intensity Training vs. Olympic Weightlifting: How to Have Both & Get Strong - GymFitWorkout

You should be familiar with this one. Put your hands on the floor in front of you and push yourself up—but don’t lock out your arms at the top.

That’s one repetition.


Lay flat on the floor or an exercise mat and put your hands at your side or under your head. Thrust your hips off the floor and curl up as far as you can, then lower back down.

7-Minute Workout Routine For a Healthier Heart

Did you know that your heart is just a big muscle?

Well it is! You can benefit from working out your heart just as much as any other muscle in the body. The only difference is that you want to work out your heart a little differently. This routine will help strengthen your heart so that it can pump more blood with each beat.

This routine will definitely get your heart pumping, so please be careful if you’ve never worked out before. Start off slow and only increase the time or intensity if you feel comfortable.

Go as hard as you can for 30 seconds. Then rest for 30 seconds.

Repeat this 8 times in total. Once you complete all 8 cycles, go back and start again. Once you finish the entire routine once, that’s one set. Do 3 sets total.

The Post-Workout Cool Down

High Intensity Training vs. Olympic Weightlifting: How to Have Both & Get Strong - GYM FIT WORKOUT

After you finish your routine, it’s important that you cool down so that you don’t get injured and so that your body can recover from the exercise. During your cool down, you can walk or jog slowly to bring your heart rate down.

You can also do some light stretches to help loosen your muscles.

This might be boring to some people, but try to spend at least 5 minutes doing this. The better you take care of your body, the longer you can keep it around!

Continue this routine until it’s part of your lifestyle.

How to Get Started:

If you want to get started, then all you have to do is find 10-15 minutes (depending on what routine you chose) in your day and make it a priority. The key is to make these routines part of your everyday life.

If you are someone who is constantly on the go and just doesn’t have the time to devote to exercise, then I highly recommend checking out our list of the best exercise apps for when you’re on the go.

Our advice would be to set aside 10-15 minutes that you know you won’t be using every day (like while you’re at work).

Sources & references used in this article:

Neuromuscular and hormonal responses in elite athletes to two successive strength training sessions in one day by K Häkkinen, A Pakarinen, M Alen, H Kauhanen… – European journal of …, 1988 – Springer

Two consecutive days of crossfit training affects pro and anti-inflammatory cytokines and osteoprotegerin without impairments in muscle power by RA Tibana, LM de Almeida, NM Frade de Sousa… – Front Physiol, 2016 – core.ac.uk

… muscle functional and architectural responses to two successive high intensity resistance exercise sessions in competitive weightlifters and resistance trained adults by A Storey, S Wong, HK Smith, P Marshall – European journal of applied …, 2012 – Springer

Concurrent strength and endurance training: from molecules to man by GA Nader – Medicine and science in sports and exercise, 2006 – muchofit.com

Comparing forward and backward chaining in teaching Olympic weightlifting by JW Moore, LM Quintero – Journal of Applied Behavior Analysis, 2019 – Wiley Online Library