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

Finding an efficient workout that fits into a busy schedule can be a challenge, especially when you're trying to maximize calorie burn. With the rise of high-intensity interval training (HIIT) and the enduring popularity of strength training, many professionals are left wondering which method is more effective for burning calories. In this article, we’ll compare full body HIIT and full body strength training, helping you make an informed decision for your fitness routine.

Quick Stats:

• Total Time: 30-35 minutes
• Equipment Needed: None for bodyweight exercises; light dumbbells (5-10 lbs) optional
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

Before jumping into either workout, a proper warm-up is essential to prepare your body and minimize injury risk.

1. Jumping Jacks - 1 minute

   • Form Cue: Keep your core tight and land softly.

2. Arm Circles - 1 minute

   • Form Cue: Extend arms fully and make controlled circles.

3. Leg Swings - 1 minute (30 seconds each leg)

   • Form Cue: Stand on one leg and swing the opposite leg forward and backward.

4. Bodyweight Squats - 1 minute

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

5. High Knees - 1 minute

   • Form Cue: Drive your knees towards your chest while maintaining a quick pace.

Full Body HIIT Workout

Perform each exercise for 30 seconds, followed by 15 seconds of rest. Complete 3 rounds.

1. Burpees

   • Reps: 30 seconds
   • Sets: 3
   • Rest: 15 seconds
   • Form Cue: Land softly and keep your core engaged.
   • Modification: Step back instead of jumping.

2. Mountain Climbers

   • Reps: 30 seconds
   • Sets: 3
   • Rest: 15 seconds
   • Form Cue: Maintain a straight line from head to heels.
   • Modification: Slow down the pace or perform on knees.

3. Squat Jumps

   • Reps: 30 seconds
   • Sets: 3
   • Rest: 15 seconds
   • Form Cue: Land with soft knees and explode upward.
   • Modification: Perform regular squats.

4. Push-Ups

   • Reps: 30 seconds
   • Sets: 3
   • Rest: 15 seconds
   • Form Cue: Keep your body straight from head to heels.
   • Modification: Drop to knees for incline push-ups.

5. Plank Jacks

   • Reps: 30 seconds
   • Sets: 3
   • Rest: 15 seconds
   • Form Cue: Keep your hips low and back straight.
   • Modification: Step out one leg at a time instead of jumping.

Full Body Strength Training Workout

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

1. Dumbbell Deadlifts

   • Reps: 12 reps
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your back straight and hinge at the hips.
   • Modification: Use no weights for bodyweight deadlifts.

2. Dumbbell Bench Press

   • Reps: 12 reps
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Lower weights to shoulder level and press up.
   • Modification: Perform on the floor if no bench is available.

3. Dumbbell Rows

   • Reps: 12 reps (each arm)
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Pull the weight toward your hip for full range.
   • Modification: Use a water bottle or can for lighter resistance.

4. Bodyweight Lunges

   • Reps: 12 reps (each leg)
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Step forward and lower your hips until both knees are at 90 degrees.
   • Modification: Perform reverse lunges for balance.

5. Dumbbell Shoulder Press

   • Reps: 12 reps
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your core tight and press overhead.
   • Modification: Perform seated for stability.

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover.

1. Standing Forward Bend - 1 minute

   • Form Cue: Breathe deeply and relax your neck.

2. Quad Stretch - 1 minute (30 seconds each leg)

   • Form Cue: Keep your knees together while pulling your foot.

3. Shoulder Stretch - 1 minute (30 seconds each arm)

   • Form Cue: Pull your arm across your chest without rounding your back.

4. Child's Pose - 1-2 minutes

   • Form Cue: Breathe deeply and let your back relax.

Conclusion

Both full body HIIT and strength training offer unique benefits and can effectively burn calories. HIIT workouts may lead to higher calorie expenditure in a shorter period, while strength training builds muscle, which can increase your resting metabolic rate over time. For optimal results, consider incorporating both styles into your routine—perhaps alternating between them each week.

Complete In: 30-35 minutes

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