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

Are you a busy professional looking to maximize your calorie burn in the least amount of time? You’re not alone. Many individuals face the dilemma of choosing between high-intensity interval training (HIIT) and strength training. Each method has its merits and drawbacks, especially when it comes to burning calories efficiently. Let’s dive into the specifics of both workouts to help you make an informed choice for your fitness routine.

Quick Stats Box:

• Total Time: 30 minutes
• Equipment Needed: No equipment required, but a yoga mat is optional
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

To prepare your body for an effective workout, start with this warm-up routine:

1. Jumping Jacks - 1 minute
2. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
3. High Knees - 1 minute
4. Leg Swings - 1 minute (30 seconds per leg)
5. Bodyweight Squats - 1 minute

HIIT Workout (15 minutes)

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

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|---------|---------------------|-----------------------------------------|------------------------------------------------| | Burpees | 30 seconds| 3 sets | 15 seconds between sets | Land softly and keep your back straight | Step back instead of jumping | | Mountain Climbers | 30 seconds| 3 sets | 15 seconds between sets | Keep your core tight and drive knees forward | Slow down the pace | | Squat Jumps | 30 seconds| 3 sets | 15 seconds between sets | Squeeze your glutes at the top | Do regular squats instead | | Plank to Push-Up | 30 seconds| 3 sets | 15 seconds between sets | Keep your body in a straight line | Drop to your knees for an easier version |

Strength Training Workout (15 minutes)

Perform each exercise for the specified reps, resting for 30 seconds between sets. Complete 3 sets of each exercise.

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|----------|---------|---------------------|-----------------------------------------|------------------------------------------------| | Push-Ups | 12 reps | 3 sets | 30 seconds between sets | Keep your body straight from head to heels | Drop to your knees for an easier version | | Bodyweight Squats | 15 reps | 3 sets | 30 seconds between sets | Drive through your heels | Use a chair for support | | Plank | 30 seconds| 3 sets | 30 seconds between sets | Keep your hips level with your shoulders | Drop to your knees for an easier version | | Glute Bridges | 15 reps | 3 sets | 30 seconds between sets | Squeeze at the top for 2 seconds | Hold onto a wall for stability |

Exercise Summary Table

| Workout Type | Exercise Name | Duration/Reps | Sets | Rest | |-----------------------|---------------------|---------------|-------|---------------------| | HIIT | Burpees | 30 seconds | 3 | 15 seconds | | HIIT | Mountain Climbers | 30 seconds | 3 | 15 seconds | | HIIT | Squat Jumps | 30 seconds | 3 | 15 seconds | | HIIT | Plank to Push-Up | 30 seconds | 3 | 15 seconds | | Strength Training | Push-Ups | 12 reps | 3 | 30 seconds | | Strength Training | Bodyweight Squats | 15 reps | 3 | 30 seconds | | Strength Training | Plank | 30 seconds | 3 | 30 seconds | | Strength Training | Glute Bridges | 15 reps | 3 | 30 seconds |

Cool-Down (3-5 minutes)

To help your body recover, perform the following stretches:

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

Complete in: 30 minutes

Conclusion: Which Burns More Calories?

While both HIIT and strength training are effective for burning calories, HIIT workouts tend to have a higher calorie burn in a shorter period. However, strength training is essential for building muscle, which increases your resting metabolic rate. For optimal results, consider incorporating both methods into your weekly routine.

Next Steps and Progression Path

• Start with 2 HIIT sessions and 1 strength training session per week.
• As you get stronger, increase the intensity of your workouts by adding more rounds or increasing the duration.
• Consider scheduling a live 1-on-1 session with a certified trainer for personalized coaching and real-time feedback.