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If you’re trying to lose weight while simultaneously building muscle strength, HIIT and weightlifting are pitted to be the most benefi cial. But which is best? We fi nd out. Words: Harriet Prior


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ans of high-intensity interval training (HIIT) and strength training — resistance training with weights or


bands — fall into divided camps. HIIT sessions are short, consisting of repeated bursts of intense exercise followed by rest periods — usually 45 seconds of hard work with a 15 second break for 20-30 minutes — while strength training overloads your muscles by incorporating equipment, time under tension and a focus on specifi c muscle groups — such as squats, deadlifts and bench press. Both workouts share the principles of burning fat and gaining muscle, so which should you choose?


The pros and cons With only 20 minutes and your bodyweight required to be eff ective (although weights can be incorporated), HIIT is time-effi cient and can be performed anywhere at any time. T is may not seem like long, but the ‘afterburn eff ect’ means your body is burning more calories than usual throughout the rest of the day. T is benefi t is what brought HIIT its fame, Olga Onoshchenko tells me. T e O Coach Fitness trainer explains: “You keep burning calories while driving home or sitting in your offi ce.”


HIIT is also great for improving


cardiovascular and respiratory health, adds health coach Ryan Hodgson, and while strength training can see you repeat the same exercises every single time as you build the muscle group, HIIT off ers a variety of exercises to keeps things interesting. T e downside, he says, is that


HIIT isn’t advisable for beginners unless suitably supervised. “Often the speed of workout can mean those with less experience can lose form and technique,” he explains, warning this can cause higher injury rates. Even if you get it right or attend a well-instructed class, Olga advises completing no more than two sessions per week to allow for adequate recovery. Meanwhile, strength training can


be tailored to suit individual needs and target specifi c muscle groups if you want to grow in certain areas. And it doesn’t mean becoming a bodybuilder — you can simply maintain muscle mass when you reach a desired level. Although Olga highlights strength


training as the optimal exercise for fat loss and building lean muscle, fewer calories are burned per session, so patience is required; once you’ve increased muscle mass,


HIIT class with bodyweight PHOTOGRAPH: GETTY


your metabolic rate will increase, meaning you burn more calories when resting. Other benefi ts include prevention of sarcopenia (muscle wastage) as we age and improving bone mass density. However, outside of weighted gym machines, a lack of knowledge holds people back and proper guidance is required to make sure you have the correct form


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— otherwise you’re just as likely to injure yourself as with HIIT.


All about balance Lucy Arnold, personal trainer and founder of Lucy Locket Loves, recommends a combined approach. If you’re keen to commit to one,


it whittles down to this: strength training is slightly better for losing


weight while building muscle mass, but HIIT has the added bonus of improving cardiovascular health. If you lead a busy life, Ryan recommends HIIT as it’s less time consuming, but ultimately if you stick to a workout routine you’ll see results. Really, it’s best to do whichever you enjoy more. As Ryan says: “People stick to things they enjoy.”


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