Is HIIT a Strength Training?

High-Intensity Interval Training (HIIT) is the new buzz in the fitness world and it is efficient and effective. But is it strength training? So, what is HIIT and how does it relate to strength training and can it be called a strength-building workout? Let us break it down.

What is HIIT?

High-Intensity Interval Training is a training technique consisting of brief, intense exercise periods separated by short recovery periods of low-intensity exercise or rest. The main HIIT features are intensity and intervals. Generally, a HIIT session can range between 10 to 30 minutes which is time-saving to individuals with a hectic routine.

HIIT Advantages

1. Time-Efficiency: HIIT exercises are time-efficient and thus suit well to individuals with time constraints.
2. Calorie Burning: The intensity is great to burn calories during and after the exercise.
3. Better Cardiovascular Health: HIIT may improve heart and lung performance.
4. Metabolic Boost: HIIT has the ability to rev up your metabolism, making you burn more calories, even during rest.

What is Strength Training?

Strength training refers to a type of exercise that enhances muscular fitness, in which a muscle or muscle group is exercised against external resistance. This may be free weights, weight machines, resistance bands or body weight exercises such as push-ups and squats.

Strength Training Advantages

1. Muscle Building: Strength training can be used to build muscle mass and strength.
2. Bone Health: It is capable of increasing bone density which lowers the chances of osteoporosis.
3. Metabolic Rate: The greater the muscle mass, the higher the resting metabolic rate.
4. Injury Prevention: The injury can be prevented due to stronger muscles and joints.

HIIT vs. Strength Training

Similarities

1. Intensity: Both HIIT and strength training are high-intensity activities.
2. Calorie Burn: They both can be used to burn calories and boost metabolism.
3. Adaptability: Both can be adjusted to various fitness levels and objectives.

Differences

1. Main Emphasis: HIIT is concentrated on cardiovascular fitness, whereas strength training is aimed at muscle strength and endurance.
2. Types of Exercises: HIIT can involve cardiovascular exercises such as running or cycling, whereas strength training involves resistance exercises.
3. Equipment: Strength training may involve weights or machines, whereas HIIT can be performed with little equipment.

Is HIIT a Strength Training?

HIIT With Strength Elements

HIIT may include some strength training exercises, turning it into a hybrid workout. As an illustration, a single exercise such as burpees, kettlebell swings or jump squats, incorporates the elements of cardiovascular and strength training. They are multi-joint exercises that involve a lot of effort which leads to muscle strength and endurance.

Advantages of HIIT When Including Strength

1. Muscle Engagement: HIIT exercises such as push-ups or lunges can be used to engage muscle strength.
2. Functional Fitness: Strength + cardio can lead to better functional fitness.
3. Efficiency: It allows you to work your whole body in less time.

Limitations

HIIT can incorporate some aspects of strength training, but it might not elicit muscle hypertrophy (growth) to the same extent as conventional strength training. To build muscle extensively, special strength training may be required.

Adding Strength Training to HIIT

Creating a Strength-Based HIIT Workout

1. Select Compound Movements: Squats, push-ups and deadlifts are exercises that target several muscle groups.
2. Use Resistance: Add weights, resistance bands or body weight to make it harder.
3. Change Intensity: Alternate between strength-based exercises and high-intensity bursts.

HIIT Workout Sample Including Strength Component

1. Warm-Up: 5 minutes light cardiovascular exercise and dynamic stretching.
2. Circuit (Repeat 3-4 times):

– 30 seconds jump squats

– 30 seconds rest

– 30 seconds push-ups

– 30 seconds rest

– 30 seconds kettlebell swings

– 30 seconds rest

– 30 seconds burpees

– 30 seconds rest

3. Cool Down: 5 minutes stretch

Although HIIT is mainly associated with cardiovascular benefits, it can be designed to include some strength training to increase muscle strength and endurance. But individuals seeking to gain substantial amounts of muscle mass must incorporate traditional strength training. HIIT can be paired with strength moves to create a flexible workout that enhances cardiovascular health and muscular strength.

To have a well-balanced fitness program, you can include both HIIT and traditional strength training in your program so that you enjoy the benefits of cardiovascular and muscular fitness. As a novice or a professional athlete, you will find value in learning how HIIT and strength training can be used together to build a training program that suits your fitness needs.