HIIT or Lifting Weights for Weight Loss
When it comes to weight loss, the fitness world often debates the merits of high-intensity training (HIIT) versus lifting weights. Both methods have unique benefits and can be incredibly effective when used appropriately. The key is understanding how these workouts affect the body, their role in fat loss, and how to combine them for the best results.
In this blog post from Dynamix Fitness, we’ll delve into the science and practicality behind both training styles, helping you make an informed decision that suits your weight loss goals.
What Is High-Intensity Training (HIIT)?
High-intensity interval training, or HIIT, is a workout style that alternates between short bursts of intense activity and periods of lower intensity or rest. A classic example is sprinting for 30 seconds followed by a 30-second rest, repeated for 10–20 minutes.
Benefits of High-Intensity Training for Weight Loss
Burns Calories Quickly
HIIT is incredibly efficient at burning calories in a short period. Studies show it can burn 25–30% more calories than moderate cardio in the same timeframe.
Increases Metabolic Rate Post-Workout
HIIT creates an "afterburn effect" (excess post-exercise oxygen consumption, or EPOC). This means your body continues to burn calories at an elevated rate for hours after the workout.
Promotes Fat Loss Without Muscle Loss
HIIT targets body fat while helping preserve lean muscle mass—a key advantage over steady-state cardio.
Time-Efficient
HIIT sessions typically last 15–30 minutes, making them perfect for people with busy schedules.
What Is Weightlifting?
Weightlifting, or resistance training, involves using free weights, machines, or your own body weight to build strength and muscle. Unlike HIIT, it focuses on controlled, repetitive movements to target specific muscle groups.
Benefits of Weightlifting for Weight Loss
Builds Lean Muscle Mass
Muscle tissue burns more calories at rest than fat tissue. Increasing your muscle mass boosts your resting metabolic rate (RMR), meaning you burn more calories even while sitting.
Sustainable Fat Loss
Weightlifting leads to steady, sustainable fat loss by improving body composition. The scale might not move drastically, but your body will become leaner and more toned.
Improves Strength and Functional Fitness
Lifting weights improves overall strength, which translates into better performance in daily activities and sports.
Minimal Risk of Overtraining
Compared to high-intensity training, weightlifting can be done more frequently without the risk of overtraining.
HIIT vs. Weightlifting: Key Differences
1. Calorie Burn During the Workout
HIIT burns significantly more calories during a session than weightlifting.
A 20-minute HIIT workout can burn up to 400 calories, depending on intensity.
2. Calorie Burn After the Workout
HIIT triggers a strong afterburn effect for up to 24 hours.
Weightlifting also promotes afterburn but to a lesser degree, unless lifting at very high intensity.
3. Muscle Preservation
Weightlifting is superior for preserving and building muscle, which is essential for long-term weight loss and maintaining metabolic health.
HIIT preserves some muscle but isn’t as effective as resistance training for hypertrophy.
4. Sustainability and Enjoyment
HIIT can be mentally and physically demanding, making it harder to sustain over the long term for some individuals.
Weightlifting is often more enjoyable for those who prefer structured routines and visible strength gains.
Combining HIIT and Weightlifting for Optimal Results
Rather than choosing between the two, combining HIIT and weightlifting can maximize fat loss, muscle retention, and overall fitness. Here's how you could train:
1. Alternate HIIT and Weightlifting Days
Schedule HIIT workouts on non-lifting days to avoid overtraining and give your muscles time to recover.
Monday: Weightlifting
Tuesday: HIIT
Wednesday: Rest or low-intensity cardio
Thursday: Weightlifting
Friday: HIIT
Add HIIT as a Finisher as an alternative
After your weightlifting session, perform a short HIIT circuit for 10–15 minutes.
3 sets of:
30 seconds kettlebell swings
30 second’s rest
30 seconds burpees
30 second’s rest
Proper Recovery Is Important
Both HIIT and weightlifting stress the body. Incorporate rest days, proper nutrition, and adequate sleep to allow for recovery and progress.
Nutrition Is The Cornerstone of Weight Loss
Neither HIIT nor weightlifting will be effective for weight loss without proper nutrition. Create a calorie deficit by eating nutrient-dense foods and managing portion sizes. Key tips from Dynamix Fitness include:
Consume More Protein
Protein supports muscle repair and helps you feel full, making it essential for both HIIT and weightlifting enthusiasts.
Fuel Your Workouts
Carbohydrates provide the energy needed for high-intensity exercise, while healthy fats contribute to overall recovery and hormone regulation.
Hydrate Properly
Dehydration can reduce workout performance and hinder recovery, so aim to drink enough water throughout the day.
Common Myths About HIIT and Weightlifting
1. “Lifting weights makes you bulky.”
This is false. Building significant muscle mass requires years of consistent training and often specific diets. For most people, weightlifting will create a toned, lean physique.
2. “HIIT is only for young people.”
HIIT can be modified to suit any fitness level or age. Adjust the intensity and duration to your comfort level.
3. “Weightlifting isn’t effective for fat loss.”
Weightlifting helps burn fat by increasing muscle mass, which boosts your metabolism. It’s a crucial part of any fat-loss strategy.
FAQs
1. Can I do HIIT and weightlifting on the same day?
Yes, but it’s best to prioritize one. For example, perform weightlifting first to avoid fatigue affecting your form, followed by a short HIIT session.
2. How often should I do HIIT or weightlifting for weight loss?
Aim for 3–4 days of weightlifting and 1–2 days of HIIT per week, depending on your recovery capacity.
3. Which is better for beginners: HIIT or weightlifting?
Beginners should start with weightlifting to build strength and learn proper form, gradually incorporating HIIT as their fitness improves.
4. Is HIIT safe for everyone?
While HIIT is generally safe, those with medical conditions or joint issues should consult a doctor before starting. Low-impact variations are available.
5. How long will it take to see results?
Results vary based on consistency, nutrition, and effort. Generally, noticeable changes occur within 4–8 weeks of consistent training.
A Balanced Approach Wins
Both HIIT and weightlifting have unique advantages for weight loss, and the best results often come from combining the two. HIIT provides a quick calorie burn and boosts your metabolism, while weightlifting builds lean muscle and improves body composition over time.
By integrating these training methods into a well-rounded fitness routine and pairing them with proper nutrition, you can achieve sustainable weight loss and improved overall health. The journey might be challenging, but the rewards are worth it—a fitter, stronger, and healthier you!
Why not speak to one of the team at Dynamix Fitness to help you reach your weight loss goals, helping you to be a better you.