Save Time and Get Faster Results From Optimized Training

Save Time and Get Faster Results From Optimized Training

How many times have you looked at the clock and doubted whether you’d have time to do your normal 60-minute workout?

You debate about it and it isn’t long before you decide not to do it because of the procrastination.

If this sounds all too familiar, you’re not alone.

Most people struggle to achieve their fitness goal because they aren’t using an optimized training program.

An hour or more in the gym for mediocre results? Who wants that?!

With the right combination of strength training and high-intensity interval training not only will you look and feel amazing, but you’ll get MORE done in half the time!


Benefits of Strength Training and High-Intensity Interval Training


Here are some of the proven benefits associated with strength training:

Energy Levels: One of the most immediate changes that people report when beginning a new exercise program is a change in energy levels and overall mood. And there’s science to back this up. Studies show that both strength training and high-intensity interval training (HIIT) have an anxiolytic effect, which means that it reduces anxiety and depression while increasing perceived levels of energy. [1]

Self-Confidence: Studies show that there is a direct correlation between consistent physical fitness and levels of positive self-esteem and self-image. People who exercise more tend to have more self-confidence and feel better about their appearance. [2]

Fat Burning: While strength training is effective for burning fat, HIIT is far better at it. Given the high intensity of the exercises that tap into both aerobic and anaerobic fitness, HIIT workouts skyrocket calorie burning and support fat burning. [3]

Strength and Power: When you want to get stronger or be able to produce more raw power, resistance training is the way to go. Numerous studies have documented the strength-building benefits of traditional weightlifting and HIIT exercises. [4]

Muscle Building: Whether you want a lean and athletic look or a bodybuilding physique, traditional strength training will help get you there. Weightlifting causes the necessary micro-tears in fibers to promote growth or hypertrophy. [4]

Immune Function: Levels of lean muscle mass have been shown to correlate to a higher functioning immune system. If you want to give your immune system a boost, hit the weights! [5]

Neuromuscular Connections: Traditional weightlifting exercises help to build and strengthen connections with the brain, nerves, and muscle tissue, improving functional movement patterns.

Bone Density: Continuing with the point above, strength training also helps to increase bone density, making it valuable for older adults. [6]


The Best Way To Do Interval Weight Training


We recommend alternating between strength training-focused workout with short rest breaks and high-intensity interval training workouts.

This schedule will help shape your body with more lean muscle and it help to melt fat to make you leaner and athletic looking.

Most importantly, it’s very practical, making it easier to be consistent.

The way we set up your training schedule here at Faster Fitness, you’ll be able to accomplish in three days what it would normally take you six days to do anywhere else.

Can you do more than just three days of strength training and HIIT? Of course! We typically recommend three to five days a week of total exercise.


Strength-Focused and HIIT Workout Examples


Here’s an example of a strength focused workout compared to a HIIT workout. By clicking the link below, you’ll get a video of each movement, the cues and tips you need to get the most out of every exercise.


Strength (With 15-20 Second Rest Periods):


A Series:

A1) Front Squats – Barbell – 4 sets of 6 reps

A2) Line Hops 2 Feet Xs – 4 sets

A3) Lateral Raises Dumbbell/Plate – 4 sets of 11 reps


B Series:

B1) Dumbbell Flat Bench Press – 4 sets of 11 reps

B2) Barbell Hip Thrust with Resistance Band – 4 sets of 11 reps

B3) Crunches – 4 sets of 11 reps


C Series:

C1) Sprawl with A Jump – 3 sets

C2) Halo To Side Lunge Alt Medicine Ball/Kettlebell/Plate – 3 sets of 11 reps

C3) Rows Bent Over 1-Arm Kettlebell/Dumbbell Neutral L – 3 sets of 11 reps

C4) Rows Bent Over 1-Arm Kettlebell/Dumbbell Neutral R – 3 sets of 11 reps


Notice how we blend total body strength and Metabolic Conditioning moves to get the best of both worlds?


HIIT Workout (AKA Metabolic Conditioning):


A Series: 9 Minute AMRAP (As Many Rounds As Possible): 

80 Jump Rope

40 Mountain Climbers

20 Sit-Ups With Cross Toe Tap

10 Bear Crawl with a Push-up and Jump


B Series: 24 Rounds 46 Seconds Work, 12 Seconds Rest: 

A) A Jacks – 4 sets

B) Burpees Kick Through – 4 sets

C) Slams Med Ball Side – 4 sets

D) Renegade Rows – Dumbbell – 4 sets

E) Dead Bugs Medicine Ball/Dumbbell/Plate/Kettlebell – 4 sets

F) Heismans – 4 sets

Tip: Perform as many controlled reps as possible in the work periods


Strength Training Meets HIIT at Faster Fitness


The combination of strength training and HIIT helps you get significantly faster and better results from your efforts. It also saves you a ton of time each week because you have an optimized training routine that takes half the time to do.

You can try these workouts at home or at a local gym. Feel free to swap equipment with what you have to work with.

Want the full Faster Fitness experience?

Then click below to learn more about our group personal training program and how you can get faster results.




  1. Strickland JC, Smith MA. The anxiolytic effects of resistance exercise. Front Psychol. 2014;5:753. Published 2014 Jul 10. doi:10.3389/fpsyg.2014.00753.
  2. Zamani Sani SH, Fathirezaie Z, Brand S, et al. Physical activity and self-esteem: testing direct and indirect relationships associated with psychological and physical mechanisms. Neuropsychiatr Dis Treat. 2016;12:2617-2625. Published 2016 Oct 12. doi:10.2147/NDT.S116811.
  3. Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305. doi:10.1155/2011/868305.
  4. Thomas MH, Burns SP. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016;9(2):159-167. Published 2016 Apr 1.
  5. Fortunato AK, Pontes WM, De Souza DMS, et al. Strength Training Session Induces Important Changes on Physiological, Immunological, and Inflammatory Biomarkers. J Immunol Res. 2018;2018:9675216. Published 2018 Jun 26. doi:10.1155/2018/9675216.
  6. Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018;33(4):435-444. doi:10.3803/EnM.2018.33.4.435.

About the Author: Marshall Ray

Marshall Ray is a Certified Strength and Conditioning Specialist (CSCS), Level 2 Poliquin International Certified Strength Coach (PICP), Biosignature Practitioner and a certified Precision Nutrition Coach (Pn1). He is the founder of Faster Fitness and co-founder of Femme Fit. He's passionate about building a community of people who love fitness and taking control of their health.