![]() "Lifting weights will help you retain muscle while eating fewer calories and will help keep your metabolic rate as high as possible," he said. How Often Should I Do HIIT and Weightlifting to Burn Fat?ĭutton recommended doing two to three days of weightlifting coupled with one to two days of HIIT and cardio. This 45-minute HIIT strength workout, for example, is good for weight loss because it combines the muscle-building properties of strength training with the fast, calorie-burning pace of HIIT. "These workouts promote muscle endurance, cardiovascular training, and fat," Kelly said - all staples of a good fitness routine, all in one workout. Though typically seen as a cardio-based activity, weight-bearing HIIT is something she highly recommends. Why Daily Cardio Won't Help You Lose Weight, and What to Do InsteadĬycling through the two workouts in your fitness schedule is recommended, and Kelly added that you can "absolutely" combine HIIT and weights in the same workout. He pointed out a 2012 study showing that both cardio (like HIIT) and resistance training were effective for losing weight but that the people who included both in their exercise routine had the best overall results in terms of weight loss, fat loss, and cardio fitness. "Weightlifting and cardio-based workouts, including HIIT, are both helpful on their own for losing weight, and even more effective when combined," he told POPSUGAR. The truly potent fat-burning strategy, though, is combining the two of them, according to Stan Dutton, NASM-certified personal trainer and head coach for fitness app Ladder. "HIIT increases and decreases the heart rate during the workout, helping you to maximize the number of calories you burn," she told POPSUGAR. With all of this positive information floating around, it's easy to get overwhelmed and start wondering: well, which exactly is better? Between HIIT and weightlifting, what's the more effective choice to maximize your gym time and weight loss? Both HIIT and Weightlifting Help You Lose WeightĪshley Kelly a NASM-certified personal trainer and an Olympian in track and field, said that on its own, HIIT is more effective for fat burn than straight weightlifting. Weightlifting doesn't always give you the same high heart rate - though it can - but it's the most effective way to build strong muscles and boost your metabolism, which helps you burn calories even after the workout is complete. And you can do it with almost any kind of exercise, from cardio to strength training, so you can burn tons of calories even as you build muscle. HIIT offers the sky-high heart rate of a cardio workout but does it in short bursts of activity. These days, the two magic words in weight loss are HIIT (high-intensity interval training) and weightlifting.
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