Consistent exercise is a great route to go for fat loss, we all agree. But the type of exercises to opt for great results may be the question. You may have heard great promises for High-Intensity Interval Training (HIIT). Others may have also attested that steady-state cardio is great for losing weight.
Let’s set out to clarify this for you as we discuss HIIT vs. steady-state cardio and which option is best for weight loss.
High-Intensity Interval Training (HIIT) and Its Examples
As the term implies, HIIT involves cycles of highly intense workouts that are interspersed by brief periods of rest for an overall specified period. Depending on the intensity level you prefer, you may use a few seconds or several minutes for each phase of HIIT. Overall, you may spend between 15 to 20 minutes on your HIIT workouts, which makes it easy to slot them into your busy schedule.
For example, your weight loss HIIT program may include 30 seconds of maximum intensity sprinting that you may perform in a park. Thereafter, you take a rest period of up to 60 seconds. This sequence is then repeated for a total period of 35 minutes.
Another example is to perform high knees for up to 30 seconds, rest for a minute, and then do 10 repetitions.
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Alternating HIIT with LIIT Exercises
Sometimes, you may decide to alternate high-intensity exercise with low-intensity exercise for sets of 10 to 60 seconds.
- To illustrate, you may use your preferred aerobic equipment to do a hard 30-second workout at 70+ per cent intensity.
- Next, perform a 30-second easy workout at 10 to 20 per cent intensity.
- Repeat this cycle 5 times and then take a full minute rest after finishing the easy interval.
- When you’re done with this round, do 4 more.
Steady-State Cardio and Its Examples
From the term “steady”, you may garner that steady-state cardio prioritises steady intensity cardiovascular exercise cycles that last for a longer period. For example, you may take a 45-minute leisurely walk around your neighbourhood.
Alternatively, you may perform hiking, running, or swimming exercises at a lower intensity for a period that ranges between 20 to 45 minutes.
Reasons to Choose HIIT for Weight Loss
More Convenient for Busy Professionals
If you’re the really busy type, you may find HIIT easier to fit into your schedule. For example, you can slot in a 30-minute session into your lunch break. For example, you can go outside and do some sprints or simply do some stair climbs. In this way, you get to enjoy the benefits of saving time while burning excess fat, that is, if you can handle high-intensity exercises.
Great Option for Torching Excess Fat
People who implement weight loss programs usually have a target calorie deficit. This means that exercises that help to burn calories contribute towards the goal of burning excess fat. Interestingly, research has shown that a 30-minute HIIT session is more effective at burning calories compared to a brisk 30-minute walk around the park.
In addition, a 15-minute HIIT session results in a more improved cardiovascular endurance and fat burning compared to a 15-minute steady-state cardio session. Thus, HIIT generally involves burning more calories, leads to a greater calorie deficit, and can help you torch excess fat.
Helps Blunt Your Appetite
Controlling your appetite is one of the ways you can better meet your calorie deficit goals. Research has also shown that HIIT can effectively contribute towards blunting your appetite. In turn, this helps you meet your weight loss goal.
Improves Fitness
HIIT is comparatively better at improving your fitness as compared to a steady-state approach. One reason is that HIIT can better put your cardiorespiratory system to the test. Thus, HIIT is a great way to go if you want to burn calories and improve your fitness.
Downsides to HIIT for Weight Loss
The High-Intensity Requirement
Not everyone can handle the intensity level of HIIT exercises. This is why you may decide that HIIT is not for you if the difficulty outweighs the time saved. After all, you may have to step outside of your comfort zone and raise your heart rate up to a minimum of 80% of its maximum. Furthermore, this heart rate has to last for between 15 and 60 seconds.
Difficulty in Combining HIIT with a Low-Calorie Fat Loss Diet
It can be difficult to recover from HIIT while you’re on a low-calorie weight loss diet. For example, you may not be able to sustain a combination of weekly HIIT sessions and weight training if you’re targeting a 20% calorie deficit. There’s the likelihood that you’ll experience a vicious energy gap that ultimately makes you rapidly regain all the weight you’ve lost.
Also read: Workout Nutrition 101: What to Eat Before and After Exercise
Reasons to Choose Steady State Cardio for Weight Loss
Greater Motivation to Exercise
If you’ve not been exercising regularly and you just started a weight loss program, then you’re most likely to prefer steady-state training, at least for a start. After all, steady-state cardio tends to be less strenuous and is of an easier nature compared to HIIT. Thus, people of this category prefer steady-state cardio for weight loss.
Useful for Active Recovery
Much as it may surprise you, a steady-state exercise such as a low-intensity walk can aid active recovery after a taxing gym session. It promotes blood flow and eases muscle and joint stiffness while helping you to burn extra calories.
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The Verdict: Choosing Between HIIT and Steady-State Cardio for Weight Loss
A typical weight loss program emphasises the maintenance of a daily caloric deficit, resistance training, and aerobic exercise. Incidentally, HIIT and steady-state cardio can increase daily caloric deficit and contribute to weight loss.
Moreover, a review that examined 6,074 studies revealed that neither HIIT or steady-state cardio is superior to the other regarding body fat reduction.
Stick to What’s Most Enjoyable
The bottom line when choosing what’s best for you for weight loss is to find the option you enjoy the most and that you can stick to. As such, if you think HIIT will be too challenging and too difficult to stick to, recover from, or less motivating, you can choose steady-state cardio. Meanwhile, you can choose HIIT if you’re not into weight training and you want to build muscle.
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Incorporating HIIT and Steady-State Cardio
If you’re running a weight-loss diet program, you can start off with 3-5 weekly sessions of HIIT. Then taper it down to 1-2 weekly sessions as you keep decreasing your calories so that you’ll recover better.
Subsequently, you can stick to steady-state cardio if you’re not cut out for HIIT.
Stay Consistent in Your Weight Loss Program
The best approach to weight loss is to adopt a training strategy that you can stick to. It is okay to try out HIIT and steady-state cardio to discover which one you like the most. Remember to check with your doctor before you adopt a new exercise program. Also, be quick to schedule injury assessments for persistent aches and pains.
Related: 10 Healthy Tips on How to Lose Weight Naturally Without Exercise
