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Why Your HIIT Workout Might Be Holding You Back (And How to Fix It)

By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·

Confession time: I used to think 'cardio' was a four-letter word.

If you’ve followed me for a while, you know my heart belongs to the barbell. There is something about the silence right before a deadlift PR that just does it for me. But here in Denver, the mountains are calling, and sometimes, my powerlifting legs need a little more engine to get me to the top of a trail without feeling like I’m going to pass out.

That’s where HIIT—High-Intensity Interval Training—comes in. But let’s be real: most people are doing it wrong. They’re treating it like a 'burn as many calories as possible' punishment for eating a taco, rather than a strategic tool to build capacity. If your HIIT session leaves you feeling like a deflated balloon for three days, we need to talk.

The 'More is Better' Trap

I see it every day at the gym. Someone jumps on the treadmill, sets it to a sprint speed that would make an Olympian nervous, does it for 20 seconds, rests for 10, and repeats until they’re basically shaking on the floor. Then, they do that four times a week.

Here’s the thing: HIIT is stress. It’s effective stress, but it’s still stress on your central nervous system (CNS). If you’re already lifting heavy—which, if you’re reading this, I hope you are—you’re already putting a heavy tax on your recovery. If you blast yourself into oblivion with HIIT, you’re not going to get stronger; you’re just going to get tired. Barbell, my golden retriever, has the right idea: he goes hard for five minutes chasing a squirrel, and then he naps for four hours. We could learn a lot from him.

How to Actually Program HIIT Without Killing Your Gains

If you want to keep your strength gains while improving your aerobic capacity, you have to be calculated. Think of HIIT as the seasoning on your steak, not the steak itself.

1. The 1:2 or 1:3 Ratio: Stop the 1:1 work-to-rest ratio if you’re actually trying to hit high intensities. If you’re going all-out for 30 seconds, rest for 60 to 90 seconds. You need that time to let your heart rate drop enough so that you can actually hit that high intensity again on the next round. If you’re gasping for air and moving like a sloth, you’re not doing HIIT; you’re doing 'medium-intensity misery.'

2. Pick the Right Tool: If you’re a squatter, maybe don’t choose running as your primary HIIT tool. The impact on your joints is high. Try the stationary bike, the rower, or even battle ropes. These allow you to push your heart rate through the roof without the eccentric loading of running, which saves your legs for your actual lifting sessions.

3. Cap Your Sessions: You don't need a 45-minute HIIT class. Honestly, if you’re doing true HIIT, you shouldn’t be able to last that long. 15 to 20 minutes is the sweet spot. If you’re still going after 20 minutes, you aren’t working hard enough during your intervals.

My Go-To 'Strength-Friendly' HIIT Protocol

Whenever I’m prepping for a hike or just feeling like a total slug, I use this protocol. It’s simple, it doesn’t fry my CNS, and I can still squat heavy the next day.

That’s it. It’s not fancy. It’s not 'Instagram-pretty.' But it works. By the time I hit round 8, I’m questioning my life choices, but I’m not so destroyed that I can’t function.

Listen to Your Body (Seriously)

I say this as someone who has tried to push through injuries and paid for it with weeks of frustration: if you feel like garbage, stop. Fitness is a lifelong game. If your HIIT session makes your joints ache or makes you feel like you’ve been hit by a truck, dial it back. Maybe swap that HIIT session for a long, slow walk with your dog.

Strength is a personality trait, but so is intelligence. Don’t let your ego dictate your programming. If you’re feeling fried, take a recovery day. Your muscles don't grow in the gym; they grow when you're recovering from the gym. Give yourself permission to rest.

Let’s Chat

I’m curious—how are you incorporating cardio into your strength routine? Are you a fan of the high-intensity stuff, or are you more of a 'long walk' person? Drop a comment below or shoot me a DM. I’m always looking for new ways to get my heart rate up without losing my sanity.

Until next time, keep lifting heavy and be kind to yourselves. And give your dog an extra treat for me, yeah?

About the author: Tessa — Lifting heavy and lifting you up. Strength is the whole personality.. Chat with Tessa on Personible.