HIIT and strength training are popular exercise forms, often mentioned in the same breath, but are they essentially the same thing? The answer is a resounding no. While they share some benefits and sometimes get combined, their core focuses and methods differentiate them significantly.

HIIT Strength Training, also known as High-Intensity Interval Training with Strength Training, is a workout style that combines bursts of intense exercise with strength training exercises. It’s a powerful way to improve cardiovascular fitness and muscle strength relatively quickly.

HIIT vs Strength Training

HIIT and strength training are excellent forms of exercise with unique benefits, but choosing the right one depends on your specific goals and preferences. “Here is a breakdown of the main differences between them.”

HIIT (High-Intensity Interval Training)

  • HIIT involves short bursts of vigorous exercise (80-95% max heart rate) followed by periods of rest or low-intensity activity.
  • Examples of HIIT exercises include sprinting, jumping jacks, burpees, mountain climbers, etc.
  • It offers numerous benefits like increased calorie burning, improved VO2 max (a measure of cardiovascular fitness), and boosted metabolism.
  • Focus: Cardiovascular fitness, fat burning, metabolic boost
  • Key elements: Short bursts of intense exercise (80-95% max heart rate) followed by periods of rest or low-intensity activity
  • Examples: Sprints, jumping jacks, burpees, mountain climbers
  • Benefits: Increased VO2 max, improved calorie burning, boosted metabolism, afterburn effect
  • Time commitment: Shorter workouts (typically 15-30 minutes)
  • Drawbacks: Can be demanding, requires high effort, potential for injury if not done properly

Strength Training

  • Uses bodyweight exercises, free weights, resistance bands, or machines to build and tone muscle.
  • Examples include squats, lunges, push-ups, rows, bicep curls, etc.
  • Strength training increases muscle mass, which helps burn more calories at rest, improves bone density, and enhances overall strength and functional fitness.
  • Focus: Building muscle, increasing strength, improving tone and definition.
  • Key elements: Exercises using bodyweight, weights, or machines to target specific muscle groups
  • Examples: Squats, lunges, push-ups, rows, bicep curls
  • Benefits: Increased muscle mass, stronger bones, improved functional fitness, better posture, boosted metabolism (at rest)
  • Time commitment: Moderate workouts (typically 30-60 minutes)
  • Drawbacks: It may burn fewer calories during the workout than HIIT and requires proper form to avoid injury.

Combining HIIT and Strength Training

Although they share some similarities and can be combined for a powerful workout.

  • HIIT Strength Training workouts typically alternate between HIIT intervals and strength training exercises.
  • The specific workout format can vary depending on your fitness level, goals, and time constraints.
  • Some examples include circuits with short bursts of HIIT followed by a strength exercise for each major muscle group or alternating rounds of HIIT and full-body strength training sets.

Which One is Right for You?

  • For weight loss and fat burning: If your primary goal is weight loss, HIIT might be a better choice due to its higher calorie burn during and after the workout.
  • For building muscle and strength: Strength training is the clear winner if your primary goal is building muscle and increasing strength.
  • For overall fitness: If you want a well-rounded approach that benefits cardiovascular fitness and muscle health, consider incorporating HIIT and strength training into your routine. You can alternate days or combine them in a single workout.