So what is this that you're looking at?
You can see on the left that my client spent 58:05 mins working out burning an average of 5.4 kcals per minute while having an average heart rate of 88 beats per minute
Then on the right, you see that she only spent 46:12 mins working out burning an average of 9.4 kcals per minute while having an average heart rate of 115 beats per minute.
I do not want to spend a lot of your time hashing out the science between the two different styles of working out...But I will tell you that there is a HUGE difference between the two making one more superior to the other when trying to burn the most amount of calories while exercising.
I am NOT saying one is better than the other...I AM saying that BOTH should be incorporated in your workout routine to maximize caloric expenditure.
Because WEIGHT LOSS is about burning more calories than consumed...strength training helps the muscles burn more calories during REST. If you stay tuned in to this concept, you will make it a point to include both exercise strategies in your workout periodization model.
For the WEIGHT TRAINING we did the following work out:
0-15 Seconds Rest
1. Smith Machine Squats
2. DB Chest Press
3. SB Crunch
4. Walking Lunges
5. Standing 1-Arm Cable Row
6. Cable Trunk Rotations
7. SB Hip Extensions
8. DB Tricep Extensions
9. Cable Hip ABduction
10. DB Arm Curl
And, for the H.I.I.T. workout...we did a simple 1:2 work to rest ratio. This was 30 secs as hard as she could go and 1 min back to walking.
The issue that we ran in to was her ability to PERCEIVE the correct physical exertion level compared to how hard her heart was actually working. MOST of us have NO IDEA how hard our heart and lungs are working during work...which is in direct correlation to calories burned. This is why i HIGHLY recommend one use a heart rate monitor when exercising because if your goal is to burn MORE calories...you will want to know if your heart rate is too low or just right...NO GUESSING!
Her issue was that she was spending 60 minutes in the weight room daily at a low intensity compared to using the H.I.I.T. Method. Needless to say, she was a little relieved that she can DECREASE her total workout time significantly to make her workouts more time efficient by INCREASING the intensity!!!!
Anyways, I hope I clearly stated my position and sold you on the idea to monitor your heart rates during your workouts to maximize your efforts towards your goals.
Have a blessed day!!!