Running will burn more calories at the moment (perhaps 300 calories for 1/2 hour) but a 1/2 hour session will suck up more calories thoughout the day because the body needs to recover from muscle break down. In addition, the more muscle you have the more your body will metabolize fat and increase your caloric effectiveness. So PUMP UP!
So don't sacrifice good form to use less intensity or more weight. So many people are concerned about how much they can bench press or how much they can curl or how long they can go doing cardio. Who cares? Don't bounce weight, swing the weight or throw the weight, control the weight.
