CrossFit vs HIIT: Which Delivers Best Results

In the world of fitness, CrossFit vs HIIT: Which Delivers Best Results two high-intensity training methods have risen to the forefront, each promising to deliver incredible results in a short amount of time. CrossFit vs HIIT (High-Intensity Interval Training) have become buzzwords in the fitness industry, capturing the attention and dedication of athletes and enthusiasts alike.

Both workouts are known for their intense nature and ability to push you to your limits, but they come with distinct differences that set them apart. Are you ready to dive into the battle between CrossFit and HIIT? Join us as we explore the strengths, weaknesses, and unique characteristics of these popular training styles to help you decide which one is best suited for your fitness goals.

CrossFit vs HIIT: Which Delivers Best Results

CrossFit vs HIIT: Which Delivers Best Results have emerged as two top contenders for the coveted title or “Best Intense ‘Functional’ Training Discipline’”. Both disciplines are designed to raise the intensity of traditional gym workouts and, if you haven’t given either a try, you’re likely to find yourself out of breath and possibly addicted to the rush in a short period of time.

Many CrossFit workouts can actually be considered to be HIIT-style workouts as they contain periods of very intense physical activity combined with periods of rest or lower levels of intensity. However, for the purposes of this article, when we refer to CrossFit, we are discussing its entire “system” as opposed to individual workouts with HIIT components.

Thoroughly confused at the distinctions between the two CrossFit vs HIIT: Which Delivers Best Results? Let’s fix that now!

What is Crossfit?

CrossFit is more than just a workout routine; it’s a lifestyle that promotes functional fitness through constantly varied movements at high intensity. CrossFit workouts are designed to challenge individuals both physically and mentally, pushing them to their limits and beyond. With its focus on total body strength, endurance, flexibility, and cardiovascular health, CrossFit offers a comprehensive approach to fitness that appeals to athletes of all levels.

One of the key aspects of CrossFit is its emphasis on camaraderie and community. The group classes create a supportive environment where participants encourage each other to push harder and reach their full potential. This sense of belonging and shared goals fosters a strong sense of unity among CrossFitters worldwide. Furthermore, the competitive nature of CrossFit can be both motivating and rewarding as individuals strive to improve their performance in various benchmark workouts and competitions.

CrossFit incorporates elements from various disciplines such as weightlifting, gymnastics, and cardio exercises to create dynamic workouts that keep participants engaged and challenged. The constantly changing routines prevent boredom and plateauing while promoting overall fitness gains. By emphasizing functional movements that translate into real-life activities, CrossFit helps individuals become stronger, fitter versions of themselves both inside the gym and out in the world.

What is HIIT?

HIIT, or High-Intensity Interval Training, is a popular exercise regimen that involves short bursts of intense exercise followed by brief periods of rest or lower-intensity activity. This form of workout is known for its efficiency in burning calories and improving cardiovascular health. What sets HIIT apart from other forms of exercise is its ability to increase metabolism even after the workout is completed, leading to continued calorie burn throughout the day.

HIIT has been shown to be effective in building muscle mass while also promoting fat loss. By pushing your body to its limits with intense intervals, you challenge both your cardiovascular system and muscles, leading to overall strength and endurance improvements. The versatility of HIIT allows individuals to tailor their workouts based on their fitness levels and goals, making it an accessible option for a wide range of people looking to improve their physical health and well-being.

CrossFit Workout Components

As hard as it may be to believe, there is some “method to the madness” when it comes to CrossFit workouts. We’ll look at some common components now.

Exercises

CrossFit workouts incorporate a wide variety of exercises, including power lifts, Olympic weightlifting lifts, gymnastics, and cardio (…lots of cardio). Powerlifts like the squat and deadlift build overall strength. Olympic weightlifting exercises such as the snatch and the clean and jerk are incorporated to build power with a heavy focus on intricate technique. Gymnastics exercises such as pull-ups, dips, and handstand push-ups are incorporated to build bodyweight strength and coordination. Cardio exercises such as rowing, running, and ski-erg…ing are incorporated to build endurance.

Rep Schemes

CrossFit workouts often use HIIT and circuit training rep schemes.  The HIIT components often show up in the form of “EMOM” (Every Minute on the Minute) workouts where a movement is performed at a high intensity for part of the minute while the athlete rests in the remaining portion. Circuit training involves performing a series of exercises back-to-back with little to no rest between each exercise. 

General Components

In addition to these components of the metcon portions of workouts, CrossFit also incorporate other general components such as warm-ups, strength-building pieces, skill-building pieces, cool-downs, and mobility work.

Warm-ups are designed to prepare the body for the workout ahead and typically include a more “general warmup” as well as a “specific warmup” (designed to mimic the coming movements).

Strength and skill pieces involve performing heavy lifts or in perfecting common CrossFit “skills” (ex. double-unders, handstand walking, or ring muscle-ups).

Cool-downs are designed to help the body recover from the workout and typically include static stretching and light cardio.

Mobility work is designed to improve joint range of motion and flexibility and typically includes exercises such as foam rolling and stretching.

HIIT Workout Components

When it comes to HIIT workouts, things are in some ways more straightforward and, in other ways, are more complex. 

Exercises

HIIT workouts typically involve a combination of cardio and strength exercises. Some common exercises include:

• High knees
• Jumping jacks
• Burpees
• Mountain climbers
• Squat jumps
• Push-ups
• Lunges

These exercises are usually performed in short bursts of high intensity, followed by a brief rest period. While most HIIT exercises involve bodyweight or light weights, they can actually involve just abut any exercise.

Rep Schemes

The rep schemes in a HIIT workout can vary, but the general idea is to perform multiple reps as in a short period of time. Some common rep schemes include:

• Tabata: 20 seconds of work, 10 seconds of rest, repeated for 8 rounds
• EMOM: As mentioned above, perform a set number of reps and rest for the remainder of the minute
• “Death By…”: A type of EMOM where the reps performed each round increase until they cannot be completed within the minute.

General Components

Unlike CrossFit, HIIT workouts are a bit less “developed” and structured. In most cases, what would be classified as the CrossFit metcon is the entire HIIT workout. Of course, strength, skill, mobility, and warmup pieces can supplement this activity, but these aren’t “standard” components of HIIT training. 

Downsides of CrossFit

While CrossFitt has gained a lot of popularity in recent years, it certainly does have its haters. Here are some of their main gripes!

• Risk of Injury

CrossFit workouts are known for their intensity and complexity, which can increase the risk of injury. According to a study published in the Orthopaedic Journal of Sports Medicine, the injury rate for CrossFit participants is approximately 20%. With that being said, this rate isn’t significantly higher than it is in other forms of training…so…take this one with a grain of salt.

• Emphasis on Competition

CrossFit workouts often involve competition, which can be motivating for some people but can be a bit intimidating for those who aren’t overly competitive or who are more intrinsically focused.

• Lack of Personalization (in Some Settings)

CrossFit workouts are designed to be scalable, meaning that they can be adjusted for different fitness levels. However, many workouts are not personalized to an individual’s specific needs and goals (this is often the case in class settings where more “general” programming is featured). This can lead to a lack of progress, particularly for intermediate or advanced athletes.

Downsides of HIIT

Like CrossFit, HIIT has some upsides and downsides. Here, we’ll focus on the latter. 

• Risk of Injury

Like CrossFit, HIIT workouts are intense and require a lot of effort and energy. This can increase the risk of injury, especially for those unaccustomed to high-intensity exercise. However, also like CrossFit, this injury risk isn’t significantly higher than other forms of training.

• Can Be Exhausting

HIIT workouts can be exhausting, both physically and mentally. They require a lot of effort and energy, and it can be difficult to engage in other core workout components (ex. strength training, mobility work) after a tough session.

• Plateau Effect

While HIIT can be effective for improving fitness and burning fat, it’s important to remember that the body can adapt to exercise over time. This means that you may experience a plateau effect, where you stop seeing progress despite continuing with the same workout routine. This is especially true when HIIT routines do not involve any resistance training or opportunities for progressive overload (increasing the weight/resistance used over time).

CrossFit vs HIIT – The Showdown!

Now that we’ve looked at some pros and cons of each discipline, let’s take a look at how each performs in a quasi head-to-head matchup.

CrossFit vs HIIT for Cardio

Yeah, I know; you’re deciding between these two because you hate “normal” cardio. Let’s see which is more…tolerable.

CrossFit For Cardio

CrossFit workouts are designed to be intense and varied, which can help improve cardiovascular endurance. CrossFit workouts often include high-intensity intervals sprinting, rowing, and jumping, which can help to increase heart rate and oxygen uptake. 

CrossFit workouts can also be customized, modified, or scaled to fit individual objectives and fitness levels. This makes it a great option for people who are looking to improve their cardiovascular health, regardless of their current fitness level. 

HIIT For Cardio

HIIT workouts are designed to be short and intense, which can help to improve cardiovascular endurance and can also be customized to fit individual needs and fitness levels. Depending on how long each workout goes, there may be more of an emphasis on anaerobic as opposed to aerobic cardio development.

CrossFit is going to win this match-up, as well. Many CrossFit pieces include longer cardio components which complement the shorter, higher-intensity bursts. HIIT simply doesn’t incorporate this type of work.

CrossFit vs HIIT For Strength

You may not think you want to get big and strong now…but you’ll almost certainly end up wanting to get really strong. One of these will help you accomplish this much more efficiently than the other one will!

CrossFit For Strength

CrossFit incorporates a variety of disciplines, such as barbell work, gymnastics, and supplemental resistance training, to help develop strength in all areas of the body.

One of the benefits of CrossFit for strength development is the use of compound exercises. Compound exercises involve multiple muscle groups and joints, helping to increase overall strength and muscle mass. 

Another benefit of CrossFit for strength development is the focus on functional movements. Functional movements mimic real-life activities and can help to improve the type of strength that will actually translate into “real world” strength.

HIIT For Strength

One of the benefits of HIIT for strength development is the use of bodyweight exercises. Bodyweight exercises, such as push-ups, squats, and lunges, can help to improve overall strength and muscle tone. HIIT workouts also incorporate plyometric exercises, which involve explosive movements and can help to improve power and strength.

Overall, unless your HIIT regimen includes some type of weighted work, CrossFit wins hands down in the strength development category. Without some dedicated strength pieces to the workout, HIIT really gets left in the dust here.

Crossfit vs HIIT For Beginners

A lot of the exercises in CrossFit and HIIT are “simple” enough to perform…until you consider that you generally have to keep performing them for an excessively long period of time. Nevertheless, both are beginner-friendly disciplines.

CrossFit for Beginners

For beginners, CrossFit can be pretty intimidating. There are a lot of movements to learn and it is important to start with the basics and focus on proper form and technique. Learning this form is vital to performing “better” in the future and to preventing injuries. Additionally, beginners need to focus on building their strength and endurance gradually.

Thankfully, CrossFit gyms have a strong sense of community and provide a supportive environment for those brand new to the discipline.

HIIT For Beginners

For beginners, HIIT workouts are a great option as they can be modified to suit individual fitness levels. Beginners can start with low-intensity exercises and gradually increase the intensity as they build their strength and endurance.

HIIT workouts are also great for beginners who have limited access to equipment and who are not familiar with more technical exercises and movements. Even “simple” exercises can be very challenging when performed in the confines of a HIIT workout. 

Overall, both Crossfit and HIIT are great options for beginners who are looking to get fit and healthy. However, for rank beginners, a properly modified HIIT workout is probably more accessible than most CrossFit workouts.

CrossFit vs HIIT Safety

You know what the least safe form of exercise is? NOT exercising at all! You know what the second most unsafe form of exercise is? Exercising with bad form. Avoid both of these, and neither CrossFit nor HIIT inherently unsafe.

CrossFit Safety

The intensity and complexity of many core CrossFit exercises, as well as the competitive nature of the workouts, can lead to injuries. However, if performed with appropriate care and attention, these risks can be greatly minimized.

CrossFit coaches are required to undergo training and certification to ensure that they have the knowledge and skills to safely guide athletes through workouts. The deliberate and somewhat complex process of CrossFit workouts ensures that they are designed to be challenging but not overtly dangerous when properly performed. 

HIIT Safety

HIIT, is oftentimes considered to be a safer option than Crossfit. The workouts are typically shorter and involve less complex movements, which can reduce the risk of injury. However, poorly and randomly-designed workouts can be perilous, especially to those with less experience or familiarity with HIIT training. 

There are many factors that contribute to the overall “safety” of a workout, but with so many untechnical and “simple” bodyweight movements involved in HIIT, its safety level might be higher than CrossFit’s (all other factors being equal!)

CrossFit vs HIIT with Limited Equipment

You may think “I don’t have a ton of equipment or a gym to train in…so…I guess I don’t gotta work out…”

Both CrossFit and HIIT provide ample opportunity to train without equipment!

CrossFit With Limited Equipment

CrossFit, the workouts are designed to be performed with a variety of equipment, including barbells, kettlebells, and gymnastics rings. However, what happens when you don’t have access to this equipment? 

If you were CrossFitting during Corona times, you know you can do CrossFit with very little equipment and a bit of imagination. The key is to focus on bodyweight exercises and to make modifications to the exercises you would normally do with “prescribed” equipment. I had to get pretty creative during my years of performing hotels I lived in!

HIIT with Limited Equipment

HIIT workouts are designed to be done with minimal equipment, making them a great option for those who don’t have access to a gym or a lot of equipment. With HIIT, you can use your bodyweight to perform exercises like burpees, squats, and walking lunges.

To bodyweight exercises, you can also use easy-to-find (and inexpensive!) equipment like resistance bands and dumbbells to add some variety to your workouts. Resistance bands can be used for exercises like bicep curls and tricep extensions, Dumbbells can be used for exercises like squats, lunges, and shoulder presses.

Both Crossfit and HIIT can be done with limited equipment. While CrossFit may require more modifications to the exercises, both allow for some pretty tough limited-equipment workouts…if you have at least some creative bones in your body!

Frequently Asked Questions

In Terms of Weight Loss, Which is More Beneficial: CrossFit or HIIT?

Which Type of Workout is Generally Considered More Effective Overall, CrossFit or HIIT?

Conclusion

Both CrossFit and HIIT are effective forms of exercise that can deliver great results in terms of fitness and strength. While CrossFit may offer a more structured approach with its combination of weightlifting and cardio exercises, HIIT provides a more flexible and adaptable workout routine. Ultimately, the choice between the two will depend on individual preferences, goals, and fitness levels. Both types of training can help improve cardiovascular health, build muscle, and burn calories effectively. It’s important to try out both methods and see which one works best for you in achieving your fitness goals.