20-Minute Full Body HIIT vs Traditional Strength Training: Which Burns More Calories?

Finding the time to squeeze in a workout can be daunting, especially for busy professionals juggling demanding schedules. You might be wondering whether to opt for a high-intensity interval training (HIIT) session that promises a quick calorie burn or a more traditional strength training routine that builds muscle over time. In this comparison, we’ll explore both methods to help you determine which is more effective for burning calories in just 20 minutes.

Quick Stats Box

• Total Time: 20 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required for HIIT, light dumbbells (5-10 lbs) optional for strength training
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: HIIT approximately 250-400 calories, Strength Training approximately 120-200 calories

Warm-Up (5 Minutes)

Start with this dynamic warm-up to prepare your body for both types of workouts.

1. Arm Circles - 30 seconds
2. Leg Swings - 30 seconds (each leg)
3. Torso Twists - 1 minute
4. High Knees - 1 minute
5. Jumping Jacks - 2 minutes

HIIT Workout (10 Minutes)

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete 2 rounds.

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |----------------------|------------|------|-----------------------|-----------------------------------------|---------------------------------| | Burpees | 40 seconds | 2 | 20 seconds between | Jump high and land softly | Step back instead of jumping | | Mountain Climbers | 40 seconds | 2 | 20 seconds between | Keep your core tight | Slow down the pace | | Jump Squats | 40 seconds | 2 | 20 seconds between | Land softly, knees behind toes | Bodyweight squats instead | | Push-Ups | 40 seconds | 2 | 20 seconds between | Keep a straight line from head to heels | Knee push-ups |

Strength Training Workout (10 Minutes)

Perform each exercise for the specified reps, with 45 seconds of rest between sets. Complete 2 sets.

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |----------------------|------------|------|-----------------------|-----------------------------------------|---------------------------------| | Dumbbell Squats | 12 reps | 2 | 45 seconds between | Keep chest up, push through heels | Bodyweight squats | | Dumbbell Bent-Over Rows | 12 reps | 2 | 45 seconds between | Keep back straight, pull to your ribs | Use lighter weights or no weights| | Dumbbell Shoulder Press | 12 reps | 2 | 45 seconds between | Press overhead without arching back | Seated position | | Plank with Shoulder Taps | 12 taps (each side) | 2 | 45 seconds between | Keep hips stable, alternate tapping | Drop to knees |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches to aid recovery.

1. Standing Quad Stretch - 30 seconds (each leg)
2. Seated Hamstring Stretch - 1 minute
3. Child’s Pose - 1 minute
4. Cat-Cow Stretch - 1 minute

Complete in: 20 Minutes

Conclusion

Both HIIT and traditional strength training offer unique benefits and calorie-burning potential. HIIT workouts tend to burn more calories in a shorter amount of time due to their intensity, while strength training builds muscle and boosts metabolism over time. For maximum effectiveness, consider alternating between the two to keep your body challenged and engaged.

Ready to take your fitness further? Explore personalized training with real-time feedback for your unique needs.