Full Body HIIT vs. Full Body Strength Training: Which Burns More Calories?

Finding the most effective workout to fit your busy schedule can be a challenge, especially when you're trying to maximize calorie burn. You may wonder whether high-intensity interval training (HIIT) or full body strength training will give you the best bang for your buck. Both methods can help you reach your fitness goals, but they do so in different ways. In this article, we’ll break down the calorie-burning potential of both HIIT and strength training, so you can choose the best workout for your needs.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment or light dumbbells (5-10 lbs) optional
• Difficulty Level: Intermediate
• Calories Burned: HIIT can burn approximately 300-500 calories, while strength training typically burns 150-250 calories depending on intensity.

Warm-Up (5 minutes)

Prepare your body for the workout to prevent injury and maximize effectiveness.

1. Jumping Jacks: 1 minute

   • Form Cue: Land softly with knees slightly bent.

2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

   • Form Cue: Keep arms straight and engage your shoulders.

3. Bodyweight Squats: 1 minute

   • Form Cue: Keep your chest up and push through your heels.

4. Dynamic Lunges: 1 minute (alternating legs)

   • Form Cue: Step forward, keeping your front knee over your ankle.

5. High Knees: 1 minute

   • Form Cue: Drive your knees up towards your chest quickly.

Full Body HIIT Workout

• Complete in: 20 minutes
• Structure: 30 seconds of work, 15 seconds of rest, repeat for 3 rounds.

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |------------------------|------------|------|-------------------|--------------------------------------|---------------------------| | Burpees | 30 seconds | 3 | 15 seconds | Land softly, keep your core tight. | Step back instead of jump | | Mountain Climbers | 30 seconds | 3 | 15 seconds | Keep your back straight, drive knees. | Slow it down for less intensity | | Jump Squats | 30 seconds | 3 | 15 seconds | Land softly, keep knees behind toes. | Bodyweight squats | | Plank Jacks | 30 seconds | 3 | 15 seconds | Keep your body in a straight line. | Step out instead of jump | | Skaters | 30 seconds | 3 | 15 seconds | Stay low and control your movements. | Side-to-side steps |

Full Body Strength Training Workout

• Complete in: 20 minutes
• Structure: 12 reps, 3 sets, rest 45 seconds between sets.

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|------|------|-------------------|--------------------------------------|---------------------------| | Push-Ups | 12 | 3 | 45 seconds | Keep your body in a straight line. | Knee push-ups | | Dumbbell Deadlifts | 12 | 3 | 45 seconds | Keep your back flat and core tight. | Bodyweight deadlifts | | Dumbbell Rows | 12 | 3 | 45 seconds | Pull towards your hip, not your shoulder. | Use lighter weights | | Bodyweight Lunges | 12 | 3 | 45 seconds | Step long enough to keep knee over ankle. | Shorter steps | | Plank | 30 seconds | 3 | 45 seconds | Keep your hips level with your shoulders. | Knees on the ground |

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to aid recovery.

1. Child’s Pose: 1 minute

   • Form Cue: Sit back on your heels, stretch arms forward.

2. Standing Forward Bend: 1 minute

   • Form Cue: Let your head hang heavy, bend your knees slightly.

3. Seated Hamstring Stretch: 1 minute (30 seconds per leg)

   • Form Cue: Keep your back straight as you reach.

4. Cat-Cow Stretch: 1 minute

   • Form Cue: Move slowly between positions, focus on your breath.

Conclusion: Which Should You Choose?

Both HIIT and strength training have their advantages when it comes to calorie burning. HIIT can offer a higher calorie burn in a shorter amount of time, making it ideal for busy professionals. However, strength training builds muscle, which can increase your resting metabolic rate over time.

To maximize results, consider incorporating both styles into your weekly routine. Aim for 3x per week of HIIT for cardiovascular benefits and 2x per week of strength training to build muscle.

Next Steps: If you’re looking for personalized coaching and real-time feedback on your form, consider trying a session with a certified trainer at HipTrain.