HIIT (high-intensity interval training) and HIFT are two completely different types of training. HIIT consists of intervals of very high-intensity exercise followed by lower-intensity workouts, while HIFT spurs constant diversity in the types and lengths of their activities. They can both be used to get shredded. If your goal is general health, either will work – most of the time, it comes down to a matter of preference.
When it comes to planning a weekly workout routine to get in shape, or prepare your athletic training plan ahead of time, it is helpful to know what types of gym routines to include. Understanding the main differences, and benefits, of each type of training method can help you put together a comprehensive plan that allows you to meet your goals in the quickest time frame possible.
HIFT vs. HIIT
HIFT stands for high-intensity functional training, a workout that combines strength exercises with cardio bursts, such as kettlebells or dumbbell swings. It focuses on multi-joint movements that can be tailored to any skill level. Contrast this to HIIT, which focuses on heart-based movements like running or cycling back and forth for shorter time periods designed to improve cardio endurance by using brisk rest: work ratios.
Studies have shown that high-intensity interval training (HIFT) boosts cardio endurance and body metabolism more than HIFT. On the other hand, HIIT improves muscular strength, total power, and muscular endurance for long activities.
Plus, high-intensity interval training (HIFT) focuses on just one mode and type of exercise, making it less versatile and multifaceted than HIFT. HIFT is multimodal, meaning it includes different types of movements and exercises within one continuous circuit. Both of these training types yield benefits for athletes or those looking to improve their overall health.
HIFT or HIIT for Your Workout Plan
When it comes to choosing which type of modality works best for your unique goals, research has shown that both HIIT and HIFT improve a person’s aerobic ability and anaerobic power output. Aerobic ability is great for exercises such as long-distance running, cardio-based sports, and general fitness. On the other hand, power output is ideal for certain sports and exercises, such as weightlifting, wrestling, football, or basketball.
For those who want to put together a workout routine, it is critical to know the differences between each type of plan. HIIT workouts have no set rest intervals, with the main focus being completing the exercise as quickly as possible within a timeframe or doing a set number of reps. HIFT workouts involve sprint intervals in a pre-set time frame.
HIFT vs. HIIT – Which is Better?
Overall, debating between HIFT and HIIT depends on a person’s individual goals, current fitness standing, athletic desires, and personal preferences. Some people enjoy lifting heavy weights, whereas others prefer to workout for longer periods of time. Selecting HIIT and HIFT can be a matter of personal opinion, workout routine, lifestyle, or athletic goals.
For those who want the best of both worlds, combining both types of modalities can be effective in cutting fat, getting lean, boosting cardiovascular endurance, and building strength. HIIT is the top choice for cardio endurance due to the rest/work intervals, whereas the other is the preferred method for developing power and strength.
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This article is simply intended to provide information. It is not intended to replace the advice from a physician. Please speak with your doctor if you have any questions or concerns.
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