Which one to use?

Hola Slim

The same as with non-progressive tenses, the present perfect will be used if we want to place that action in a time frame where we still feel we are inside of. For example: 

Esta mañana hemos estado limpiando la casa. 

With the Indefinido (simple or progressive) we see and consider that action as something that had an ending and we feel as outside of that time frame:

Ayer estuvimos limpiando la casa. 

Here, we did this action of cleaning, it was an ongoing action (as it is progressive) and at some point it had an end. 

That "having an end" is not relevant or considered in the present perfect tenses (simple or progressive).

These lessons may help you get this difference a bit more.

Try:

Forming the preterite progressive 

When to use the present perfect vs the preterite 

Saludos