- HIIT: High-Intensity Interval Training burns calories fast, even after workouts, and is great for quick fat loss.
- Strength Training: Builds muscle, increases metabolism over time, and supports long-term fat loss.
Quick Comparison Table:
Factor | HIIT | Strength Training |
Calorie Burn | High during workout | Lower during session, higher after |
Fat Loss Speed | Quick initial results | Steady, long-term progress |
Muscle Impact | Maintains lean muscle | Builds and strengthens muscle |
Post-Workout Effect | Short-term calorie burn | Long-lasting metabolic boost |
Best For | Quick calorie burn | Long-term body composition changes |
Best Approach? Combine both: Mix strength training with HIIT for maximum fat loss and muscle gain. Start with strength exercises, then finish with a short HIIT session for the best results.
You CAN Combine Cardio & Weights (and Should)
HIIT Workouts Explained
HIIT Basics
High-Intensity Interval Training (HIIT) combines short bursts of intense activity with brief recovery periods. These workouts typically last between 10 and 30 minutes, making them a quick and efficient way to exercise. During the high-intensity intervals, you aim to hit 80-95% of your maximum heart rate, followed by planned rest periods [7].
Here are some common HIIT exercises:
- Bodyweight exercises: Burpees, mountain climbers, push-ups
- Cardio-focused exercises: Treadmill sprints, stationary bike intervals, rowing
- Equipment-based exercises: Battle ropes, kettlebell swings, dumbbell thrusters
"HIIT is defined as a style of training utilizing short, intense work periods performed between 80 and 95 percent of a person's maximum heart rate." - American College of Sports Medicine [7]
Let’s look at how HIIT boosts calorie burning.
HIIT Calorie Burn
A 20-minute HIIT session can burn as many calories as a 40-60 minute steady-state cardio workout [8]. Even after your workout, the "afterburn effect" (EPOC) keeps your calorie burn elevated for up to 48 hours [5]. Depending on the intensity and exercises, HIIT can burn up to 1,000 calories per hour [5]. Beyond just burning calories, HIIT also helps reshape your body.
HIIT Body Changes
Research shows HIIT can reduce total fat mass by 28.5% more than traditional workouts while requiring 40% less time [6]. Here’s a breakdown of how it impacts your body:
HIIT Effect | Impact |
Hormonal Response | Increases HGH production by 450% during 30-second sprints [4] |
Metabolic Boost | Uses up to 40% more energy during recovery [6] |
Time Efficiency | Achieves weight goals 40% faster than traditional workouts [6] |
"Working out in intense bursts means your breathing rate needs longer to return to normal compared to low-intensity steady-state cardio. This means that you can potentially use up to 40% more energy throughout the day as your body recovers." - Hajnalka Balázs, Innermost personal trainer [6]
To avoid overtraining or excess cortisol, stick to 2-3 HIIT sessions per week [8]. A popular format is 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 4 minutes, with a 1-minute break before starting three more rounds [6].
Strength Training Explained
Strength Training Basics
Strength training, also known as resistance training, focuses on building muscle by gradually increasing the load on your muscles. There are two main approaches: lifting heavier weights with longer rest periods, and metabolic resistance training (MRT), which combines resistance exercises with shorter rests to help burn more fat during and after the workout [11].
Here are some common types of strength training exercises:
- Compound movements: Exercises like squats, deadlifts, and bench presses that work multiple muscle groups at once.
- Bodyweight exercises: Movements such as push-ups, pull-ups, and dips that rely on your own body weight.
- Isolation exercises: Focused movements like bicep curls, tricep extensions, and leg extensions that target specific muscles.
These techniques not only build muscle but also increase post-workout calorie burn and improve overall body composition.
Strength Training Calorie Burn
The real calorie-burning magic happens after your workout. For example, a 160-pound person performing a moderate bench press workout can burn about 365 calories per hour [10]. But the benefits extend far beyond the workout itself.
Weight | 30-Min Session | 60-Min Session | EPOC Duration |
160 lbs | 90-150 calories | 180-300 calories | Up to 48 hours [9] |
190 lbs | 136 calories | 272 calories | Extended metabolism boost |
200 lbs | 143 calories | 286 calories | Increased EPOC |
"The more muscle you build, the higher your resting metabolic rate becomes and the more efficiency you have to burn more fat both lying around and during workouts." – Hannah Davis, CSCS, founder of Body By Hannah [12]
This extended calorie burn, known as excess post-exercise oxygen consumption (EPOC), keeps your metabolism elevated for hours - even days - after a workout.
Muscle Growth and Fat Loss
Adding muscle is a game-changer for fat loss. Just one pound of muscle burns an extra 5–7 calories daily while you're at rest [12]. Without resistance training, as much as 30% of weight loss can come from muscle loss. Strength training helps prevent this by preserving muscle mass and boosting calorie burn - both during workouts and while you're at rest [13][12].
Why is strength training so important during weight loss?
- Without it, up to 30% of weight lost could be muscle [13].
- Strength training preserves muscle, even when you're cutting calories.
- More muscle means a higher daily calorie burn, even when you're not active.
- Compound exercises, like squats and deadlifts, are especially effective for building muscle and burning calories [12].
For the best results, mix heavy lifting with MRT to get both immediate calorie burn and long-term metabolic benefits [11].
HIIT vs Strength Training Results
Calorie Burn Comparison
HIIT and strength training both burn calories, but they do so differently. HIIT workouts are known for their high calorie burn during the session itself. On the other hand, strength training keeps your metabolism elevated for hours after you finish, leading to ongoing fat burning [1].
Body Changes Comparison
The way your body responds to these workouts also varies. A study from the University of New South Wales revealed that women doing interval training lost three times more body fat compared to those doing steady-state exercises [2].
Strength training, however, offers broader benefits for body composition. Research shows that combining a healthy diet with both aerobic exercise and weightlifting led participants to lose 21.1 pounds of fat - far more than diet alone or diet with just cardio [2]. A major distinction lies in how each method impacts muscle:
Aspect | HIIT | Strength Training |
Fat Loss Speed | Quick initial results | Consistent, long-term progress |
Muscle Mass | Helps maintain lean muscle | Builds and strengthens muscle |
Post-Workout Effect | Short-term calorie burn | Long-lasting metabolic boost |
Calorie Burn | High during the workout | Lower during the session but with extended afterburn |
Method Comparison Chart
Here's a closer look at how the two methods stack up:
Factor | HIIT | Strength Training |
Time Efficiency | Burns more calories in less time [3] | Takes longer but offers lasting benefits |
Fat Burning | Burns nine times more fat per calorie during workouts [3] | Encourages steady fat loss through muscle development |
Recovery Needs | 3–4 sessions per week recommended [1] | Can be done 4–5 times weekly with proper planning |
Long-term Benefits | Great for cardiovascular health | Boosts resting metabolic rate effectively |
Best For | Quick calorie burn | Long-term improvements in body composition |
Combining these two methods can lead to the best outcomes. Studies suggest that pairing HIIT's calorie-burning power with the metabolic advantages of strength training can maximize fat loss [14].
Pick Your Best Workout
Decision Points
Choosing the right workout method depends on your fitness goals and personal circumstances. Here's what to consider:
Your starting fitness level is key. If you're just beginning, basic strength training is a great way to build a solid base.
"The most important exercise continues to be the one that you will actually do, and do safely" [16].
Time and energy availability also matter. HIIT sessions are short, typically lasting 20–30 minutes, while strength training can take 25–75 minutes [1]. If you're pressed for time and can handle high-intensity workouts, HIIT offers a quick way to burn calories. It’s especially effective for fat loss, burning nine times more fat per calorie compared to steady-state cardio [3]. On the other hand, if you're aiming for long-term body composition changes, strength training helps build lean muscle, which supports sustained fat loss.
For even better results, think about combining these two approaches.
Mixed Workout Benefits
Mixing strength training with HIIT can supercharge your fat-burning efforts. Here's an example of how to structure a session:
Timing | Activity | Benefit |
First 45 mins | Strength Training | Optimizes performance with fresh muscles |
Last 15 mins | HIIT | Boosts fat burning |
Post-workout | Recovery | Promotes a 450% increase in growth hormone within 24 hours [15] |
This combined method is highly effective. For instance, one study showed that overweight participants who paired diet, aerobic exercise, and strength training lost 21.1 pounds of fat in 12 weeks. This was significantly more than the 14.6 pounds lost with diet alone or 15.6 pounds with diet plus aerobic exercise [2].
You can apply this strategy by following a structured weekly workout plan.
Weekly Workout Plan
Here’s how to integrate both methods into your weekly routine for maximum fat loss:
Day | Workout | Duration | Example Exercises |
Monday | Upper Body + HIIT | 60 mins | Strength: Chest press, rows HIIT: Burpees, mountain climbers |
Tuesday | Lower Body + HIIT | 60 mins | Strength: Squats, deadlifts HIIT: Jump squats, box jumps |
Wednesday | Rest/Light Activity | 30 mins | Walking or yoga |
Thursday | Full Body + HIIT | 60 mins | Strength: Compound movements HIIT: Sprints, kettlebell swings |
Friday | Core Focus + HIIT | 60 mins | Strength: Planks, bridges HIIT: Plank jacks |
Weekend | Active Recovery | Flexible | Light cardio, stretching |
This plan balances strength training and HIIT, helping you achieve fat loss while building muscle and improving overall fitness.
Next Steps
Main Points Review
Here’s a quick summary: HIIT provides a fast, intense calorie burn and boosts metabolism, while strength training builds lean muscle for long-term fat loss. Real-life examples from Train with Dave clients back this up. Steven cut his body fat to 13% and added 18 pounds of muscle in just four months by combining HIIT and strength training. Kelsey achieved a 25-pound weight loss in five months using a balanced mix of both. These success stories emphasize how combining these methods can deliver impressive results.
"Each Personal Training program is not only customized towards your goals, but is created to fit your lifestyle. I will not only get you to your goal, but also educate you on the process so you can maintain the body you've always wanted." - Train with Dave
Learn More with Train with Dave
Train with Dave, based in Irvine, CA, specializes in personal training programs designed to maximize fat-burning and fitness results. Their approach is tailored to individual needs, as shown by client transformations.
Component | Details | Benefits |
Initial Assessment | 15-minute consultation | Personalized fitness plan |
Trial Program | 4 sessions for $36 | Hands-on workout experience |
Nutrition Planning | Customized meal guidance | Improved fat loss outcomes |
Progress Tracking | Proprietary app monitoring | Data-driven program updates |
Take Talia, for example - she overcame chronic pain and metabolic challenges with Train with Dave’s focused program, improving her overall health and quality of life.
Train with Dave even offers a risk-free trial, letting you experience the ideal mix of HIIT and strength training. Find what works best for your goals today!
