Do Hiit Workouts Burn More Calories Than Running

When it comes to burning calories, there are many different exercises that people turn to, but two popular choices are HIIT workouts and running. The question is, which one burns more calories? In this article, we will explore the answer to this question and provide some tips for maximizing calorie burn during your workouts.

Table of Contents

1. What is HIIT?
2. Calories Burned During HIIT Workouts vs Running
3. How to Incorporate HIIT into Your Workout Routine
4. Step-by-Step Guide for a HIIT Workout
5. Tips for Maximizing Calorie Burn During HIIT Workouts
6. The Solution: Combining HIIT and Running for Maximum Calorie Burn
7. FAQs
8. Pros and Cons of HIIT Workouts and Running
9. Conclusion

What is HIIT?

HIIT stands for High-Intensity Interval Training. It is a type of workout that alternates between short periods of intense exercise and periods of rest or low-intensity exercise. HIIT workouts can be done with a variety of exercises, including running, cycling, and bodyweight exercises.

Calories Burned During HIIT Workouts vs Running

The number of calories burned during a workout depends on several factors, including the intensity of the workout, the duration of the workout, and the individual's body weight and fitness level. However, in general, HIIT workouts tend to burn more calories than running.

According to a study published in the Journal of Strength and Conditioning Research, HIIT workouts burned an average of 25-30% more calories than moderate-intensity running or cycling. This is because HIIT workouts elevate the heart rate and metabolism for a longer period of time, even after the workout is over.

For example, a 2012 study published in the International Journal of Obesity found that women who did HIIT workouts three times a week lost more body fat than women who did steady-state cardio (such as running) for the same amount of time.

How to Incorporate HIIT into Your Workout Routine

If you are new to HIIT, it is important to start slowly and gradually increase the intensity and duration of your workouts. Here are some tips for incorporating HIIT into your workout routine:

• Start with a 10-15 minute HIIT workout and gradually increase the duration to 30 minutes or more.
• Choose exercises that you enjoy and that challenge you, such as jumping jacks, burpees, or high knees.
• Alternate between intense exercise and periods of rest or low-intensity exercise.
• Use a timer to keep track of your intervals and rest periods.
• Incorporate HIIT workouts into your weekly workout routine, but be sure to give your body time to recover between workouts.

Step-by-Step Guide for a HIIT Workout

Here is a step-by-step guide for a simple HIIT workout:

1. Warm up for 5-10 minutes with light cardio or dynamic stretching.
2. Choose 3 exercises and perform each exercise for 30 seconds, followed by 30 seconds of rest.
3. Repeat the circuit 3-4 times, with a 1-2 minute rest between circuits.
4. Cool down for 5-10 minutes with light cardio or static stretching.

Tips for Maximizing Calorie Burn During HIIT Workouts

Here are some tips for maximizing calorie burn during your HIIT workouts:

• Increase the intensity of your exercises by adding weights or resistance bands.
• Try to maintain a high level of intensity throughout the entire workout.
• Incorporate full-body exercises that work multiple muscle groups.
• Use a heart rate monitor to track your intensity and calorie burn.
• Incorporate short bursts of high-intensity exercise into your daily routine, such as sprinting up stairs or doing jumping jacks during commercial breaks.

The Solution: Combining HIIT and Running for Maximum Calorie Burn

The best way to maximize calorie burn and overall fitness is to combine HIIT workouts with running. Running is a great way to build endurance and burn calories, while HIIT workouts can help to increase metabolism and build lean muscle mass.

Here is an example of a weekly workout routine that combines HIIT and running:

• Monday: 30-minute HIIT workout
• Tuesday: 30-minute moderate-intensity run
• Wednesday: Rest day
• Thursday: 30-minute HIIT workout
• Friday: 30-minute moderate-intensity run
• Saturday: Rest day or active recovery (such as yoga or stretching)
• Sunday: 45-minute long run at a moderate intensity

FAQs

Q: How often should I do HIIT workouts?

A: It is recommended to do HIIT workouts 2-3 times per week, with at least one day of rest between workouts.

Q: Can HIIT workouts be done at home?

A: Yes, HIIT workouts can be done at home with little to no equipment. Bodyweight exercises such as burpees, jumping jacks, and mountain climbers can be incorporated into a HIIT workout.

Q: Can beginners do HIIT workouts?

A: Yes, beginners can do HIIT workouts, but it is important to start slowly and gradually increase the intensity and duration of the workouts.

Pros and Cons of HIIT Workouts and Running

Pros of HIIT Workouts:

• Burn more calories in less time
• Improve cardiovascular health
• Build lean muscle mass
• Can be done at home with little to no equipment

Cons of HIIT Workouts:

• Can be very intense and difficult for beginners
• May increase the risk of injury if done incorrectly
• May not be appropriate for individuals with certain health conditions

Pros of Running:

• Improves endurance and cardiovascular health
• Burns calories and helps with weight loss
• Can be done outside in nature
• Can be a social activity

Cons of Running:

• Can be hard on the joints
• May be difficult for beginners
• May become boring or monotonous
• May not be accessible to individuals with certain health conditions

Conclusion

In conclusion, while both HIIT workouts and running can help you burn calories and improve your overall fitness, HIIT workouts tend to burn more calories due to their high intensity and the afterburn effect. However, the best way to maximize calorie burn and overall fitness is to combine HIIT workouts with running or other forms of cardio. Remember to start slowly and gradually increase the intensity and duration of your workouts, and always listen to your body to avoid injury. Happy sweating!