In a study done by the American Council on Exercise, they looked at how a traditional resistance training program would compare to a HIIT-RT program. They looked at strength differences on ten different exercises and body fat percentage among many other things.
After six weeks on their respective programs, both exercise groups saw positive results in both strength gains and body fat percentage loss.
The participants in the HIIT-RT program saw strength gains in all ten exercises while the participants in the traditional RT program saw strength gains in nine exercises.
When it came to body fat percentage, the HIIT-RT group saw a drop of 5% in body fat while the traditional RT group saw a drop of 4% body fat.
The biggest difference is the amount of time it took for each group to complete their training session. The HIIT-RT group took an average of 20 minutes to complete their training while the traditional RT group took an average of 45 minutes to complete their training.
The Bottom Line
If you are looking to gain some muscular strength or reduce your body fat percentage, a high-intensity resistance training program performed in intervals is one of the most efficient ways to do so. This is more true if you are on a time crunch.
Bonus: The HIIT-RT group also reduced their systolic blood pressure and LDL cholesterol. The traditional RT group did not.