HIIT Training Vs Weight Training

We all know that exercise is important for our health, but sometimes it can be hard to find the time (or motivation) to hit the gym.

If you're looking for a workout that will give you results without taking up too much of your time, HIIT training and weight training are both great options. But which one is right for you?

What is HIIT Training?

HIIT training, or high intensity interval training, is a type of workout that alternates between short bursts of high-intensity activity and periods of rest. a woman doing hiit training in the gym with weights

HIIT workouts can be done with any type of activity, from running to swimming to cycling.

What Are The Pros and Cons of HIIT Training?


HIIT is time-efficient

If you are short in time and still want an effective workout, HIIT is definitely for you.

A HIIT workout can last as little as 20 minutes, but will still give you all the benefits of a longer workout.

HIIT helps you burn fat

HIIT workouts are great for burning fat, both during and after your workout. Studies have shown that HIIT can help you burn up to 50% more fat than a traditional workout.

HIIT is versatile

Unlike some other types of exercise, HIIT can be done with any type of activity.

This makes it easy to find a workout that you enjoy and that fits into your schedule.

HIIT helps manages stress levels

HIIT workouts can help to release hormones that reduce stress levels, which can be beneficial for both your physical and mental health.

HIIT can be done anywhere

All you need for a HIIT workout is your own body weight and a little bit of space.

This makes it easy to fit HIIT into your schedule, no matter where you are.

HIIT lowers blood pressure

HIIT workouts have been shown to lower blood pressure, which is beneficial for both your physical and mental health.


It isn't for everyone

You should already have a basic level of fitness to take part in HIIT training due to its intensity.

If you have any health concerns, it is always best to speak to your doctor before starting a new workout routine.

It can make you dizzy

Feeling dizzy or lightheaded during a HIIT workout is not uncommon.

This is due to the quick changes in heart rate and can be dangerous if you don't take breaks when needed.

It will make your muscles sore

Like most exercise, HIIT can lead to muscle soreness. This is because your muscles are working harder than they're used to and need time to recover.

You're at higher risk of injury

Because HIIT is so demanding on your body, you're at a higher risk of injury if you don't take the proper precautions.

Make sure to warm up before your workout and cool down afterwards.

What Is Weight Training?

Weight training is a type of strength training that uses weights to provide resistance.

This can be done with dumbbells, barbells, kettlebells, or any other type of weight.

What Are The Pros and Cons of Weight Training?


Makes you stronger

Weight training is an effective way to build strength - the more you lift, the stronger your muscles will become.

Improves bone density

Weight training is also known to help to improve your bone density, which is important for both your physical and mental health.

Reduces the risk of injury

Injuries can happen at any time, doing any exercise, however, weight training can help to reduce the risk of injuries, as it strengthens the muscles and connective tissues around the joints.

Improves balance and coordination

Looking to improve your balance and coordination?

Weight training can help to improve your balance and coordination, which can help you in everyday activities.

Burns calories efficiently

Weight training is a very efficient way to burn calories, as it uses both the muscles and the cardiovascular system.

Can help you appear leaner

Even though weight training can help you to burn fat, it can also help you to appear leaner. The reason for this is that muscle tissue takes up less space than fat tissue.

Improves heart health

Weight training has been shown to improve heart health, which is beneficial for both your physical and mental health.

Helps manage your blood sugar levels

Weight training is a great way to help manage your blood sugar levels (alongside an appropriate diet, of course) as it helps to build muscle tissue, which can help to regulate blood sugar levels.


Weightlifting requires precision.

The exercise form is of utmost importance, so you have to have an expert to guide you if you're a beginner.

Be sure to at least have a chat with someone about first steps before taking the plunge.

Lifting heavy increases your risk of injury

Yes, there's a risk of injury with any type of exercise. But because you're lifting heavy weights (and sometimes using awkward positions), the risk is slightly higher with weightlifting.

So take your time to warm up, use proper form, and don't try to lift too much weight before you're ready.

The rate of burning calories is not as good as it is in intense aerobic activities

Weightlifting burns calories, but not at the same rate as activities like running or HIIT training.

So if you're looking to lose weight, you may want to supplement your weightlifting with other forms of exercise.

You need fitness equipment

While you can do some weightlifting exercises with just your bodyweight, most exercises require fitness equipment, such as dumbbells, barbells, or kettlebells.

This means you either need to have access to a gym or you need to invest in your own equipment.

Which One is Better?

HIIT training and weight training both have their pros and cons. Ultimately, the best type of exercise for you is the one that you enjoy and can stick to in the long-term.

So if you're looking to improve your fitness levels, HIIT training may be a better option for you. But if you're looking to build strength and muscle, weight training may be a better option.

Both HIIT training and weight training are effective ways to improve your fitness levels, so it's really up to you to decide which one is right for you. And if you're not sure, you can always try both and see which one you enjoy more.

Which is your favourite? And why?

Let us know in the comments!

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