The Great Fat Burner Debate: HIIT Vs. Weight Lifting

Fitness enthusiasts are always on the hunt for the most effective workout to shed fat and build muscle. The debate between high-intensity interval training (HIIT) and weight lifting has been ongoing for a while. Both workouts come with their own set of benefits, but when it comes to fat burning, which one is the superior workout?


HIIT is a workout that consists of short, intense bursts of activity followed by periods of rest. HIIT workouts can range from 10 to 45 minutes and can be done with a variety of exercises such as sprinting, cycling, or even bodyweight exercises.

Studies have shown that HIIT can burn more calories in a shorter amount of time compared to steady-state cardio. A study conducted by the American College of Sports Medicine found that HIIT can burn up to 20% more calories compared to steady-state cardio. HIIT is also effective in increasing post-exercise oxygen consumption (EPOC), which means your body continues to burn calories even after your workout is done.

But what about fat burning? A study published in the Journal of Obesity found that overweight adults who participated in HIIT lost more body fat mass than those who engaged in moderate aerobic exercise or weight lifting.

Weight Lifting

Weight lifting or resistance training is a workout that involves lifting weights or using resistance bands to build muscle. Weight lifting is a great way to increase muscle mass, which in turn increases your resting metabolic rate, allowing you to burn more calories at rest.

While weight lifting may not burn as many calories during the workout compared to HIIT, it can lead to greater fat loss in the long run. A study published in the Journal of Applied Physiology found that weight lifting led to a greater decrease in abdominal fat compared to steady-state cardio.

Which One Is Better For Fat Burning?

Both HIIT and weight lifting are effective in burning fat, but when it comes to which one is superior, it ultimately depends on your fitness goals.

If you’re looking to burn a lot of calories in a short amount of time, then HIIT is the way to go. HIIT workouts are intense and efficient, making them a great addition to your workout routine.

On the other hand, if your goal is to build muscle and burn fat in the long run, then weight lifting may be more effective. Muscle tissue burns more calories at rest compared to fat tissue, so by building muscle, you can increase your resting metabolic rate and burn more calories throughout the day.

How To Incorporate HIIT and Weight Lifting Into Your Workout Routine

The good news is that you don’t have to choose between HIIT and weight lifting. In fact, incorporating both into your workout routine can lead to greater results.

Here’s an example of how you can incorporate both workouts into your routine:

Day Workout
Monday HIIT
Tuesday Weight Lifting
Wednesday HIIT
Thursday Rest Day
Friday Weight Lifting
Saturday HIIT
Sunday Rest Day

By alternating between HIIT and weight lifting, you can avoid overtraining and give your muscles time to recover.

Final Thoughts

When it comes to the great fat burner debate between HIIT and weight lifting, there is no clear winner. Both workouts are effective in burning fat, but it ultimately depends on your fitness goals. Remember, incorporating both workouts into your routine can lead to greater results. So, whether you’re a HIIT enthusiast or a weight lifter, keep working hard and enjoy the benefits of both workouts.