CrossFit Vs HIIT

Before you choose a fitness training program, define your goals. That will help you choose the right course of action, such as CrossFit or HIIT.

What is CrossFit?

Trainers use CrossFit to achieve a range of fitness goals. You can also use it to teach your own classes. It works for both personal and private or group sessions.

CrossFit offers online workouts for core strengthening. Equipment used includes dumbbells, sit-up machines, climbing ropes, “Wall Ball” ring-push-up ropes and more. Instructors can teach it as a class, just like they might for HIIT or another fitness program.

You can sculpt and tone your muscles when using CrossFit. These routines may also burn some fat and help you process your body’s energy. It provides variety for you, so you won’t be bored with your aerobic (resistance) exercise routine.

CrossFit Pros

Variety of workouts: Some exercises involve lifting a large medicine ball while doing squats. Then, you might move onto lifting barbells on a weight bench or spend time doing sit-ups on a crunch bar.
Multiple movement types: For instance, you can climb the rope or use the GHD sit-up machine to strengthen your abs.
Strengthen assorted muscle groups: Workouts will help you firm up your abs, gluts or biceps, for example. Each exercise targets different areas of your body.
Incorporation of high-intensity exercise: You not only experience the muscle toning benefits of weight resistance exercises, but you can also run, walk or bike.

CrossFit Cons

It’s possible to incorporate cardiovascular routines into your CrossFit workouts. For instance, some instructors might prescribe short sprints or a one-mile run in between resistance sets.
You may do up to about eight rounds. In between, you’d take breaks. You’re likely to burn some calories in the process. However, you may not burn nearly as much fat as you would during a HIIT workout.

What is HIIT?

HIIT stands for high intensity interval training. HIIT involves short periods of cardio, such as stationary cycling or running. Otherwise, you can perform muscle strength or weight routines. Either way, you would have short breaks in between each session.

An Example of a HIIT Workout

An HIIT class may last for about 45 minutes. During that time, you might run 20-second sprints eight times. In between these mini-sets, you will rest for about 40-60 seconds. The idea behind this is boosting your metabolism and burning energy without the need for aerobics exercise.

HIIT Pros

Works for both cardio and resistance exercise: You can perform a set or two. Then, rest between them. You can do it when using hand weights or barbells or cycling, for instance. Then, stop for a minute or two.
Variety of routines to keep it interesting: Some exercises you can incorporate into HIIT training include push-ups, squats, lat pull-downs, bench presses or kettle-bell swings.
Maximizes the power of recovery: Regular recovery times prevent muscle injury. It also allows blood circulation into the muscle regions you work. In the process, you still receive the nutrients required to keep your muscles, ligaments and tendons working correctly.
Builds muscle while reaping cardio benefits: Working some resistance and weight routines into your HIIT program in between runs and aerobic steps helps. You can build muscle and burn fat all on the same day during different phases of the workout.

HIIT Cons

You may not experience as much of the effect of aerobic exercise using the HIIT method. You still may have to incorporate more vigorous routines for longer than two minutes.
It’s best to work in cardiovascular exercise that’s separate from the anaerobic workouts you do. If you do, it will build the stamina you need, and it adds to the power of your anaerobic HIIT routines.
Another disadvantage of HIIT comes with maybe allowing too much time during and after each set. If you end up exercising for longer than a couple of minutes at a time, you move into the “aerobic” mode. It can help improve cardiovascular circulation but may not help you achieve the muscle toning you want when this happens.

What are Some Similarities Between CrossFit and HIIT?

CrossFIT and HIIT fitness programs both call for alternating exertion and recovery times. They also provide you with an assortment of workout options to keep your activity times interesting.

Both types of workout also help you achieve specific goals. For instance, you could set out to improve your overall fitness levels, or you could improve your muscle strength or tone.

Otherwise, maybe burning fat and losing weight is your goal. Both CrossFit and HIIT provide you with all the exercise benefits you need to some degree.

What are the Differences Between CrossFit and HIIT?

CrossFit routines often last a little bit longer than the HIIT routines. Each set may also last for longer during a CrossFit session too.

HIIT seems to provide more opportunities to burn fat and lose weight than CrossFit does. However, that may depend on the types of exercises you perform during your workouts.

How Long Do CrossFit Routines Usually Last?

Usually, the CrossFit routines are less than 20 minutes. However, the duration of each Workout of the Day (WOD) may last you up to 60 minutes. The shortest workouts typically last about six minutes.

What Does a CrossFit Workout Usually Include?

You can work with a professional trainer to help you decide what your workout should include. A common WOD would include up to six sets of 10 dumbbell movements. It also may call for up to 20 air squats per set that you do and at least 10 pullups.

How Long Do HIIT Routines Usually Last?

Since HIIT routines are often more intense than CrossFit routines, the average session may only last about 40-45 minutes. Some sessions may only take up about four minutes of your time.

Even if you only do a few minutes of HIIT for one or two days a week, don’t think you’re getting by that easily. For example, the recommended barbell lifting weight for men is about 135 pounds. For women, it's about 95 pounds. That’s not easy to do, not even for a couple of repetitions.

Should You Use CrossFit or HIIT?

Both CrossFit and HIIT can benefit your muscles, bones and organs. The routines you perform can provide you with improved metabolism rates and help you maintain a healthy weight. So which should you choose?

It may depend on the day, honestly. One reporter says you should limit your HIIT workouts to only once or twice a week. These fitness routines, with perhaps taking walks in between or perhaps participating in a volunteer sports match, could vary up your weekly activity.

When exercising in general, it’s wise to have at least one full recovery day. You’ll especially need this day of rest from all types of exertion if you work a physically demanding job every day.

Another consideration is how you feel on a particular day. For instance, you might decide to do CrossFit instead of HIIT. Both are similar but CrossFit workouts often last a little bit longer than the HIIT ones do.

Author

Anton Mark

Anton is a certified personal trainer and group exercise instructor. His aim is to help people achieve their optimal fitness levels by exercising using proper techniques.

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