Signing up for a gym can be intimidating, especially when it comes to deciding what to do once you’re there. However, if you’ve done any research, you’ve probably noticed two popular training methods: HIIT (high-intensity interval training) and weight training.

While both are legitimate options in the gym, their results and styles are vastly different. high-intensity interval training is a type of exercise that consists of short bursts of high-intensity movement.

Battle Of HIIT Vs Weight Training

So here’s the big question: which will make you fitter? If you’re talking about aerobic capacity/cardiorespiratory fitness, HIIT is probably the best choice for middle-aged and older adults. If you want to build absolute strength, weight/resistance training is the way to go.

However, if you’re a complete beginner when it comes to exercise, high-intensity interval training or weight training may feel like a huge leap. Adults and older adults should engage in 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week, according to physical activity guidelines.

Because the high-intensity nature of interval training can be somewhat uncomfortable at first, it is recommended that absolute beginners first become accustomed to MICT before attempting HIIT.

MICT is an abbreviation for medium-intensity continuous training. This includes activities such as jogging, cycling, or pick-up sports such as tennis, basketball, or squash, which typically last 30-60 minutes.

Battle Of HIIT Vs Weight Training

This can be a good starting point for someone who isn’t quite ready for more demanding exercises like high-intensity interval training or weight training. Following that, you must decide whether your goals are more aligned with strength or cardiorespiratory fitness.

High-intensity interval training and weight training, on the other hand, are not one-size-fits-all workouts. HIIT simply refers to the intensity of the workout and can include a variety of exercises. High-intensity-functional training (HIFT), for example, is a method that combines resistance weight exercises with cardio routines.

So weight training is best for increasing strength, and HIIT is best for overall cardiovascular health – but what if you just want results from a quick exercise, such as a 30-minute workout?

Given that high-intensity interval training is just as effective as MICT at improving cardiorespiratory fitness, this time-efficient training would be the best option for many people. In addition, there is evidence that HIIT can improve a number of cardiometabolic health markers in overweight and obese people.

However, we must also consider the element of fun. HIIT is undeniably strenuous and not for everyone, but there is evidence that it does elicit positive psychological responses, with pleasure and enjoyment higher during protocols with shorter intervals (30-seconds compared to 120s-intervals).

The best exercise for you will depend on whether you want to train for strength or cardiovascular wellness, how much time you have, and your level of experience in the gym. However, there is a great deal of leeway, and the best option will be a combination that works for you.