A snapshot imaging spectrometer is a powerful tool for dynamic target tracking and real-time recognition compared with a scanning imaging spectrometer. However, all the current snapshot spectral imaging techniques suffer from a major trade-off between the spatial and spectral resolutions. In this paper, an integral field snapshot imaging spectrometer (TIF-SIS) with a continuously tunable spatial-spectral resolution and light throughput is proposed and demonstrated. The proposed TIF-SIS is formed by a fore optics, a lenslet array, and a collimated dispersive subsystem. Theoretical analyses indicate that the spatial-spectral resolution and light throughput of the system can be continuously tuned through adjusting the F number of the fore optics, the rotation angle of the lenslet array, or the focal length of the collimating lens. Analytical relationships between the spatial and spectral resolutions and the first-order parameters of the system with different geometric arrangements of the lenslet unit are obtained. An experimental TIF-SIS consisting of a self-fabricated lenslet array with a pixelated scale of 100×100 and a fill factor of 0.716 is built. The experimental results show that the spectral resolution of the system can be steadily improved from 4.17 to 0.82 nm with a data cube (N x×N y×N λ) continuously tuned from 35×35×36 to 40×40×183 in the visible wavelength range from 500 to 650 nm, which is consistent with the theoretical prediction. The proposed method for real-time tuning of the spatial-spectral resolution and light throughput opens new possibilities for broader applications, especially for recognition of things with weak spectral signature and biomedical investigations where a high light throughput and tunable resolution are needed.