The Role of HIIT in Building Endurance and Strength Together
Published on April 9, 2025 by Amber Smith
One of the unique benefits of High-Intensity Interval Training (HIIT) is its ability to develop both endurance and strength in a single workout. Traditionally, athletes separate these into distinct sessions: long runs for stamina, heavy lifting for strength, and explosive plyometrics for power. But HIIT blends it all together for a more complete approach.
HIIT builds endurance by challenging your cardiovascular system with repeated bursts of high effort. Unlike steady-state cardio, these intervals push you close to your max, forcing your body to adapt and recover quickly. Over time, this boosts aerobic capacity and stamina.
At the same time, HIIT often incorporates strength-based movements. Kettlebell swings, burpees, squats, or plyometric drills train muscles to generate force quickly. This not only builds muscle but also improves power and explosiveness, both key factors in sports and real-life activities.
Another advantage is efficiency. Instead of scheduling separate strength and cardio sessions, HIIT combines them. For busy athletes or professionals, this means getting comprehensive benefits in less time.
HIIT also teaches your body to handle fatigue. By working hard, resting briefly, and then going again, you train both muscular and cardiovascular systems to recover faster. This translates directly into better performance on the field, in the gym, or during everyday tasks.
Finally, HIIT prevents plateaus by keeping your body guessing. The mix of cardio and strength keeps workouts dynamic and challenging.
If you’re looking to build endurance and strength simultaneously, HIIT may be the most effective and time-efficient method out there. It’s not just a workout, it’s a bridge between power and performance.
Want to try one of my in-person or online HIIT classes? Check the class schedule to see what's coming up! If you don't see anything that works for your schedule, reach out to me to schedule a 1:1.