HIIT vs. Steady-State Cardio: Which Burns More Fat? When it comes to fat loss and fitness, two forms of cardio seem to dominate the discussion: High-Intensity Interval Training and Steady-State Cardio. Sure, both work in their own ways, but which one burns more fat, other than their rare brews? We’ll look at how these two training styles work so you can get a better view of their differences and which one works best for fat burning.
What is HIIT?
High-Intensity Interval Training is really a kind of cardio exercise where you alternate short amounts of high-intensity activity with a brief part of rest or low-intensity exercise.
These high-intensity bursts are meant to push your body to nearly maximum effort, whereas the recovery periods allow partial recovery before the next high-intensity interval. HIIT vs. Steady-State Cardio: Which Burns More Fat?
For example, a HIIT workout may entail sprinting for 30 seconds at maximum intensity, followed by walking or jogging for 30 seconds.
Intervals are generally repeated anywhere from 15 to 30 minutes and could involve running, cycling, or even some bodyweight-centric exercise.
What is Steady-State Cardio?
On the other hand, Steady-State Cardio is done by maintaining a constant, moderate level of intensity over the long term.
Jogging, cycling, or swimming at a stable pace for longer than 30 minutes might be included here. Since the intensity stays the same through the entirety of the workout, it allows for a consistent amount of effort.
While HIIT is more demanding on the body in the short term, SSC requires longer durations in order to accomplish energy use that is similar to that of HIIT.
How Do They Compare for Fat Loss?
1. Total Calories Burned(HIIT vs. Steady-State Cardio: Which Burns More Fat?)
HIIT vs. Steady-State Cardio: Which Burns More Fat? The significance of calorie consumption cannot be overemphasized in fat loss. HIIT usually burns up more calories in less time than strength-cardio just by floorboards due to their intensities.
The extreme exertion of these periods surges your heart rate and energy expendability, necessitating even more active time exercise in some cases to burn these extra calories off during HIIT sessions.
However, steady-state cardio can still burn huge calories, especially if long enough-done, for example,[] 45 repetitive moderate pace jogging equals just about as much-troublesomely or less a eatate time-attended HIIT stressors,[] .
2. Afterburn Effect (EPOC)
A Hotly Contested Argument That HIIT Wins Over Steady-State Cardio on the Scales, is in terms of afterburn; that is, Excess post exercise oxygen consumption.
HIIT vs. Steady-State Cardio: Which Burns More Fat? For several hours after HIIT, perhaps as much as 24 hours after you work out intensely, your body continues to burn a caloric surplus at a highly elevated level because, simply, your body must take in the car keys while operating in maximum drive mode, quality-wise dainty for a junction time trinket ululations back [] .The afterburn effect is much smaller in steady-state cardio exercise. Although you are right: Since steady-state exercise, for every time period, has the effect of [prolonged ululations]-just not on the same proportions that HIIT interplay built.
3. Efficiency for Fat Loss Cardio
can burn fat, no doubt: yet HIIT takes the win as the more efficient form of weight loss.
HIIT vs. Steady-State Cardio: Which Burns More Fat? HIIT has been shown to reduce fat percentage over time; this could be partly attributed to increased calorie burning from the exertion and partly due to the afterburn effect.
The HIIT intensity also really encourages the body to metabolize fat as fuel even during recovery time. Steady-state cardio might burn a good number of calories, but it sources energy from muscle glycogen (carbohydrates stored in muscle) for most of its duration-meaning that, with moderate intensities, the body tends not to want to tap into fat stores as much as it would with high-intensity exercises.
4. Time Investment
Another factor in this equation is the time commitment for a workout. With HIIT, fat can be burnt in much less time. This form of cardio is so intense that, in 20 to 30 minutes maximum, there appear some obvious fat-burning benefits.
Thus, it is definitely great for someone with a tight schedule. On the contrary, steady-state cardio normally requires longer periods to burn an equal number of calories: 45 minutes to an hour of workout.
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5. Muscular Endurance and Fitness Gains
HIIT helps burn fat while also building musculature endurance and cardiovascular fitness.
The intensity of HIIT requires the muscles to become accustomed to short bursts of high exertion; therefore, they will, in fact, improve in strength and endurance. Steady-state cardio highly boosts cardio vas-cular fitness; however, it does not provide the same muscular benefits. All in all, steady-state cardio could build up stamina over time, especially for beginners or in people with the goal of working on their pace.
Which is Better for Fat Loss?
While both forms of exercise are great at burning fat, HIIT takes the cake for most efficient fat burning on the whole. The high-intensity workout combined with the afterburn effect puts it at the forefront of effective fat burning in much less time than steady-state cardio would take to yield results.
Steady-state cardio still has its place in a fitness routine, especially for low-impact exercise lovers with joint problems or for those who want a more steady and sustained approach to fat loss. It is also an excellent option for those just starting their fitness journeys.
Conclusion
When looking at HIIT vs. steady-state cardio for fat loss, both may be very effective depending on an individual’s goals, preferences, and fitness level.
However, if you want a fast effective fat-burner that may aid your fitness journey in a shorter period of time, perhaps HIIT is the way to go; otherwise, if you’re looking for longer moderate sessions or are a newbie, steady-state cardio is also still a preferable choice! But hey, whatever is fun for you and maintain over time is the way to go.
In fact, sprinkling both on and off during your workout could provide variety and avoid plateaus to make fat loss and fitness progress on the longer spectrum supportive.
