Running vs HIIT

[overweightcat]

Hi I'm quite new to all this.

Currently aiming to loose weight (about a stone) and tone up, I know it's not a race to get there but I just wanted to find out what is the best exercise method to get the weight shifted.

I've been doing some running for the past few weeks and only seeing a small difference , I'm still the same weight but I am looking a bit slimmer (maybe more toned). I am looking at doing some HIIT workouts as I did a 20 min one last week when I couldn't go out for a run and quite enjoyed it.

The available route I run at the moment is about 3.5k and takes me about 25 mins (basically takes me around in a circle back to my starting point where I can head home. I don't currently have time to be out for longer than that due to a few factors.

So what is a better option to loose weight sticking to running 3-4x a week + 1 x 45min YouTube toning workout or throw in more HIIT sessions?

Thank you

I mix it up, a couple of runs, couple of 30 min HIIT sessions and a couple of weight/strength training sessions a week, you will be mightliy surprised how sweaty you get from weight training, Im seeing a serious difference in my shape and am toning up nicely!

Unfortunately I do not own any weights and don't have space for any.

I'm thinking of maybe throwing in a HIIT or two a week in place of a run.
I'm not sure how they equate e.g. a 25 min HIIT session vs a 25min 3.5k run

At the start of lockdown I ran 5k on alternate weekdays and found myself dropping weight although I now realise this was losing muscle from overdoing it on cardio exercise. I'm back to doing HIIT now and have gone up in weight. It does all depend on your body type but as you want to lose weight, I'd persevere with the running and mixture of HIIT. Don't forget to stretch and have some off days for recovery too. It's worth investing in a FitBit or similar if you want to see which exercise burns more calories.

For weightloss you just want high intensity workout- this can be running or hitt.

I would do both but work on running faster. 3.5km in 25 mins is a jog really. As context, 25-30mins is a "decent" time for 5km. (I'm not v sporty and short but at 2 stone overweight manage 26ish when trying, 30-31 when hungover or lazy 😂 it did take practice though)
so I reckon push yourself harder on the run. Nike running app is great.
Also it's 80/20 food/exercise so maybe look at what you are eating too.
Good luck!

I know it's slow @Sushiroller not sure how to get quicker. There's a couple of hilly bits and one is short but steep and gets me out of breath for a good minute or two before I can resume a bit more of a faster pace so I can imagine that doesn't help my time.

I was running 5km at 42 when i started so i wouldnt sweat it. You get better as you go.

Mini interval sprints helped me get faster so i would "push" for 4 trees/lamp posts/to the red car or whatever then go back to my standard run speed. Then at the end i would always sprint the last 200.
Pushing yourself into anaerobic respiration is what ups your metabolism.

Download the nike app though. It is super helpful for learning to pace yourself. I also found the fitbit really useful in working out when i was coasting and not pushing as hard as I could.

Some iffy advice above. If you're overweight, it's better to walk than to run. There are loads of YouTube videos explaining why walking burns more bodyfat than running (it's about what type of energy fuels it). Running is unnecessary to weight loss despite everybody thinking they should do it. Control your calories and walk briskly and that's what gets results.

Thanks @MrsJamin I'll have a look.

I'm not certain what I'm doing to be honest, in an ideal world I would like to loose about 2 stone to feel my absolute best but even a stone would be great.
I'm currently 74kg and would like to go down into mid to low 60s as that's when I felt my best.

I've been a lot more mindful with my snacking over the past week but I know it might take a while to see the results. I'm not completely cutting everything and anything out as I know as soon as I succumb to the temptation of something I've banned myself from eating I will have lots of it.

But I've been either having a third of my usual amount of treats and snacks or having a drink instead, last night DP and I sat down with a cup of bedtime tea with almond milk (my comfort drink), he put shortbread on the table and proceeded to have about 6 of them whilst I just stuck to my tea whereas usually if one of us puts snacks out in the evening we can go through them easily think a big pack of crisps between the two of us and some chocolate and maybe something else (we would have that once a week when we had a film night).
So I feel like I'm making slow but steady progress but I'm trying to work towards cutting it all out and/or substituting for better options.

You'll be much more successful in your attempts to lose weight more speedily if you focus more on your diet. Weight loss is 80% diet and 20% exercise - or even 95%/5% according to Dr Jason Fung, who wrote The Obesity Code.

That's obviously not to say that exercise isn't good for you!

Cutting out the snacks is a great start, but you need to look at your whole diet as well.

If there are any hills near you or steep roads head to those. A quick sprint or brisk walk up and down a few times will get you toning your derrière and getting the heart rate up.
Slow fat burning runs could be great at your pace but will need to be longer. But as you’re short for time head for the hills or do a few hiit sessions. Make sure you’re allowing your body to rest!