Advanced Full Body Workouts: HIIT vs Strength Training

Finding the right workout can be a challenge, especially for busy professionals. With limited time and energy, you might feel torn between high-intensity interval training (HIIT) and strength training. Both can be effective for building muscle and burning fat, but which one is better for your goals? In this guide, we’ll break down the differences between HIIT and strength training, so you can choose the right approach for your advanced full-body workouts.

Quick Stats Box:

• Total Time: 30-35 minutes
• Equipment Needed: No equipment for HIIT; light dumbbells (5-10 lbs) optional for strength training
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories depending on intensity

Warm-Up (5 Minutes)

To prepare your body for the workout, spend 5 minutes warming up. Perform each exercise for 30 seconds with no rest in between.

1. Jumping Jacks
2. Arm Circles
3. High Knees
4. Bodyweight Squats
5. Lunges with a Twist

HIIT Workout (15 Minutes)

Complete in: 15 minutes

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete 3 rounds.

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |------------------------|-----------|------|-------------------------|----------------------------------------|------------------------------------| | Burpees | 40 sec | 3 | 20 sec | Land softly and keep your core tight. | Step back instead of jumping. | | Mountain Climbers | 40 sec | 3 | 20 sec | Drive knees toward your chest quickly. | Slow down the pace. | | Jump Squats | 40 sec | 3 | 20 sec | Land with knees behind toes to protect joints. | Regular squats without the jump. | | Plank Jacks | 40 sec | 3 | 20 sec | Keep your body in a straight line. | Step side to side instead. |

Strength Training Workout (15 Minutes)

Complete in: 15 minutes

Perform each exercise for the specified reps, with 45 seconds of rest between sets. Complete 3 sets.

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|-----------|------|-------------------------|----------------------------------------|------------------------------------| | Push-Ups | 12 reps | 3 | 45 sec | Keep your body straight from head to heels. | Do knee push-ups. | | Dumbbell Deadlifts | 12 reps | 3 | 45 sec | Hinge at the hips, keeping the back flat. | Use lighter weights or no weights. | | Bent-Over Dumbbell Rows | 12 reps | 3 | 45 sec | Pull dumbbells towards your hips, not your chest. | Perform standing rows instead. | | Plank to Push-Up | 12 reps | 3 | 45 sec | Engage your core and move fluidly between positions. | Hold plank instead of transitioning.|

Cool-Down (3-5 Minutes)

After completing either workout, take 3-5 minutes to cool down. Focus on deep breathing and stretching major muscle groups.

1. Standing Forward Bend - 30 seconds
2. Child’s Pose - 30 seconds
3. Seated Hamstring Stretch - 30 seconds per leg
4. Cat-Cow Stretch - 1 minute

Conclusion

Both HIIT and strength training offer unique benefits for advanced full-body workouts. If you're looking for a quick calorie burn and cardiovascular challenge, HIIT is your best bet. On the other hand, if building strength and muscle is your primary goal, strength training will be more effective. Consider alternating between the two to keep your workouts fresh and engaging.

For a tailored workout experience, consider booking a session with a HipTrain certified trainer. You’ll receive real-time feedback that ensures you’re performing exercises correctly, maximizing your results.