In some cases, these forms have the same meaning.
'How long have you worked here?' / 'How long have you been working here?'
have the same meaning.
The present perfect continuous focuses on the action and the duration of the action, while the present perfect simple focuses more on the result of the action. Here are some examples:
I have written 3 stories.
I have been writing stories since I was a child.
He has driven 400 miles.
He has been driving all night.
He has played in at lot of international football matches.
He has been playing football for many years.
I hope that helps you.