HIIT vs Strength: Which Class Should You Book?

HIIT and Strength: Same gym, very different jobs

HIIT and strength classes can look similar from the outside—weights, music, people breathing hard. But underneath, they’re doing different things for you.

• HIIT (High-Intensity Interval Training) focuses on short bursts of effort with limited rest. It’s about heart rate, speed, and intensity.

• Strength training focuses on controlled, heavier movements with more rest. It’s about building muscle, power, and stability.

Both are valuable. The real question isn’t “Which is better?”
It’s “Which is better for me tonight?”

What HIIT actually does for you

In a HIIT class, you’ll alternate between periods of high effort and short recovery—think sprints, burpees, kettlebell swings, or bike intervals.

What it’s great for

• Cardio fitness: Your heart and lungs work hard, improving stamina over time.

• Time efficiency: 30–40 minutes can feel like a full session.

• Calorie burn: You use a lot of energy in a short time, which can help with weight management when combined with a balanced lifestyle.

• Mental release: Quick rounds and fast switches keep your brain busy and help you disconnect from the day.

What it asks from you

• You need enough energy to push in each round.

• It can be demanding on knees, hips, or ankles if you already have joint issues.

• It’s not ideal on days when you’re sleep-deprived, stressed, or feeling run-down.

Tonight, choose HIIT if…

• You want to sweat, move fast, and clear your head.

• You’ve had a solid night’s sleep and feel ready for intensity.

• You’re short on time but still want a “big” session.

What Strength classes really focus on

Strength sessions are more about quality than speed. You’ll perform controlled sets of squats, presses, rows, deadlifts, or bodyweight movements with planned rest in between.

What it’s great for

• Building muscle and power: Stronger muscles support your joints, posture, and everyday movement.

• Joint health and stability: Good strength work supports knees, hips, shoulders, and back.

• Long-term progress: You can track improvements in weight, reps, or control.

• Confidence: Lifting well and feeling yourself get stronger is incredibly empowering.

What it asks from you

• Patience—you’re not chasing constant exhaustion.

• Attention to form, especially when weights increase.

• Consistency over time for real results.

Tonight, choose Strength if…

• You want a focused, controlled session rather than an all-out blast.

• You’re aiming to build muscle, definition, or power.

• You’ve already done a high-intensity workout recently and want something solid but joint-friendly.

So… which one is “better”?

Here’s the honest answer: neither. They’re tools—and the best tool depends on the job.

Think of it like this:

• HIIT = performance and engine
  Great for fitness, endurance, and feeling energised.

• Strength = structure and support
  Great for muscle, posture, and long-term resilience.

Over weeks and months, the magic isn’t in choosing one forever.
It’s in balancing both in a way that fits your life.

How to build a simple weekly mix

Here are three easy structures you can create using ACTV classes:

1. The Starter Mix (3 days/week)

• 1 × HIIT class

• 2 × Strength-focused classes

Good if you’re newer to consistent training and want a strong base.

2. The Balanced Mix (4 days/week)

• 2 × HIIT or conditioning classes

• 2 × Strength classes

Great if you enjoy variety and want both fitness and muscle gains.

3. The Strength-First Mix (3–4 days/week)

• 3 × Strength classes

• 0–1 × HIIT or light conditioning

Ideal if you care most about getting stronger, protecting joints, or already do other cardio (like walking, sports, or steps).

Always keep at least 1–2 lighter or rest days each week—recovery is part of progress, not the opposite of it.

How to decide in under 10 seconds using ACTV

Next time you’re torn between a HIIT and a strength class on ACTV, ask yourself:

1. How’s my body today?

   • Energised and restless → HIIT could feel amazing.

   • A bit sore or drained → Strength or lighter work will serve you better.

2. What have I done this week already?

   • Lots of cardio or HIIT → Book strength.

   • Mostly strength or slower sessions → Try HIIT.

3. What do I want most this month?

   • Improve stamina, feel fitter, move quicker? → Add more HIIT.

   • Build muscle, feel stronger, support posture? → Prioritise strength.

Use your ACTV schedule view to see the balance at a glance—then book what helps you move toward your goals, not just what sounds intense in the moment.

How ACTV makes the choice easier

With ACTV, you don’t have to commit to one style or one gym.

You can:

• Filter by class type: See HIIT, strength, functional, or hybrid sessions across partner studios.

• Compare timing and credits: Decide what fits your day and your balance.

• Try different studios for the same style: Maybe you like one place for strength and another for conditioning.

The more you explore, the better you’ll understand what your body loves—and ACTV is designed to give you that freedom.

The bottom line

If you’re in the mood to move fast, sweat hard, and feel that post-class buzz, HIIT might be your pick tonight.

If you want to feel grounded, powerful, and a little stronger than last week, strength is the class to book.

Both matter. Both have a place in a healthy, sustainable routine.

And the best part? With ACTV, you don’t have to choose just one style for your life—you only have to choose what’s right for tonight.