People use the two terms as if they mean the same thing, and it's easy to see why. Both are tough, both involve plenty of sweat and both are usually done in a group. But CrossFit vs HIIT is really a comparison between a specific training programme and a training method. Once you see that, working out which one suits you becomes a lot easier.

If you're completely new to CrossFit, start with our beginner's honest guide to CrossFit. This article focuses on how the two compare and how we use both at HIIT West Hampstead.

CrossFit vs HIIT: the basic difference

HIIT stands for High Intensity Interval Training. It's a method: bursts of maximum effort followed by short recovery periods, repeated through the session. You can apply it to almost anything, including bikes, rowers, kettlebells, bodyweight or a barbell. In our HIIT classes, that means structured, coach-led intervals designed to improve fitness and burn up to 1,000 calories in 45 minutes.

CrossFit is a fitness programme built around functional movements performed at high intensity. It mixes weightlifting, gymnastics, cardio and bodyweight exercises, and sessions usually include a WOD, or Workout of the Day. Workouts are often timed or scored, with more Olympic lifting and technical skill than a typical HIIT class.

How the two compare side by side

Which one builds more strength?

CrossFit-style training usually has more heavy lifting in it, so it tends to build more strength and power. HIIT, on the other hand, tends to build better conditioning and burns a lot of calories in a short time. That said, the line is blurry. Our HIIT Strength class uses barbells and racks for heavy compound movements, so you can get plenty of strength work from HIIT too.

One rule applies to both: technique comes first and intensity comes second. That's the first rule of CrossFit, and it's how we coach every class. Poor form under fatigue is how people get hurt, which is why both formats work best with a coach watching.

How we do CrossFit-style training

Our CrossFit West Hampstead POWER classes run every Friday and Sunday at 5pm and are included in your HIIT membership, with no extra fees or credit packs. Each session is split into four zones:

• Compound Lifting Zone, with squats, deadlifts and presses for strength and posture.
• Conditioning Zone, with rowers, bikes, sleds and battle ropes for stamina.
• AMRAP Zone, where you complete as many rounds as possible in true WOD style.
• Plyometric Bodyweight Zone, with burpees, box jumps and lunges for explosive power.

You don't need any CrossFit experience, and our coaches tailor each session to your level. There's more on the local scene in CrossFit in West Hampstead.

Where Hyrox fits in

Hyrox is often lumped in with both. It sits somewhere in between: functional exercises like sled pushes, wall balls and rowing, combined with running, but without the Olympic lifts or gymnastics of CrossFit. If you like the sound of both formats and want a goal to train towards, our Hyrox classes on Friday and Sunday at 6pm are a good middle ground.

So which should you choose?

Choose HIIT if you want efficient fitness, variety and a high-energy group atmosphere. Choose CrossFit-style training if you enjoy lifting, like a score to chase and want to build athletic power. Or do both. Plenty of our members take regular HIIT classes during the week and a POWER class at the weekend, and a HIIT membership covers both. You can check class times on the timetable, or get in touch if you'd like some advice first.