HIIT Or HIRT – Which One Is Better?

Interval training with high intensities has been around for years. HIIT and HIRT are both forms of high-intensity cardiorespiratory training techniques.

Compared to traditional aerobic exercise, high-intensity training is a more structured form of working out, as it aims to get as much exercise done as possible within a specific time period of time. This makes it a perfect workout option for those with a busy schedule and who want to get more bang for their buck when working out!

Some of the benefits related to high-intensity training techniques are lowered blood pressure, reduction in body fat, increase muscle mass, lowering ‘bad cholesterol’ (low-density lipoprotein cholesterol), and increased ‘good cholesterol’ (high-density lipoprotein cholesterol).

But what’s the difference between HIIT and HIRT in terms of structure and results? Let’s take a quick look at these high-intensity training exercises.

What Is HIIT?

High-Intensity Interval Training is a type of cardio-focused exercise and entails short periods of quick, strenuous exercise, followed by a period of rest.

These rest intervals between exercises can be anywhere between 20 seconds and 60 seconds and should be repeated a number of times. It is important to follow the structure of exercise, rest, exercise, rest, for a total of around 30 minutes.

HIIT is usually associated with cycling, running, or mountain climbers, and uses minimal equipment. Generally, bodyweight is used with HIIT, but light weights can be used on occasion too.

The benefits of HIIT include:

  • HIIT can help burn a lot of calories in a short amount of time
  • After a HIIT workout, your metabolic rate stays high for hours
  • HIIT can help you lose fat
  • HIIT can help you gain muscle
  • HIIT can improve oxygen consumption
  • HIIT can reduce blood pressure and heart rate
  • HIIT can reduce blood pressure
  • HIIT can improve aerobic and anaerobic performance

What is HIRT?

High-Intensity Resistance Training is a resistance-based workout. While HIIT is conditioning-based, HIRT is resistance-based, but also like HIIT training, HIRT involves short and intense bursts of exercises, followed by a period of rest.

However, unlike HIIT training, HIRT training includes heavier resistance exercises in order to incorporate strength and cardio training. HIRT training might involve slower, heavier reps that tend to include the use of equipment. HIRT sessions should usually last around 30 minutes in length. HIRT is one of the most challenging strength training workouts, but it also offers impressive results in terms of weight loss, strength and muscle gain, core strength, and cardio endurance.

The benefits of HIRT include:

  • HIRT offers higher resting energy expenditure, meaning that you’re burning calories and breaking down fat even while recovering from your workout
  • HIRT stimulates and encourages muscle growth and endurance
  • HIRT workouts are low-impact
  • HIRT keeps you focused and engaged
  • HIRT gets a lot of volume into one session without extending the workout time
  • HIRT is great for mental health

Overall, the general consensus is that HIRT delivers the same benefits as HIIT, but without its drawbacks, but in order to get higher quality, less stressful workouts, and speedy recovery periods, always speak to a fitness professional before you jump into an intense workout routine.

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