HIIT vs. Steady-State Cardio: Which Is More Effective for Fat Loss?

If one wants to lose weight, finding a good workout routine is the key to success. HIIT and steady-state cardio rank among the methods that people are trying these days in order to burn extra fat from the body. While both kinds of exercises work in their own way, knowing how they differ can help you pick out the better one.

This article highlights the comparison between HIIT vs. steady-state cardio, helping you achieve your fitness goals. Before we compare HIIT vs. steady-state cardio, it’s important to understand how they both work.

What is HIIT?

HIIT refers to High-Intensity Interval Training. It is a time-efficient workout and pushes your body to the max, increasing your metabolism and burning those unwanted calories way after you've finished your workout. This goes with the phenomenon of post-exercise oxygen consumption, also known as the "afterburn" effect.

What is Steady-State Cardio?

SCC, steady-state cardio can also be referred to as low-intensity steady-state. In SSC, one has to work continuously at a moderate intensity level in the workout. This includes the jog, cycling, or swimming at a steady pace, all for a prolonged period.

It is known for its lower risk of injuries and offers a slow and steady upgrade to high-intensity practices.

Science Behind Fat Loss: Steady-State Cardio vs. High-Intensity Interval Training

When it comes to fat loss, the effectiveness of HIIT vs. steady-state cardio depends on different factors, including how your body responds to different types of exercises.

According to various studies, HIIT is incredibly effective for fat loss. This is because HIIT uses intense sessions of heavy workouts, leading to intense calorie burn during and after the workout.

After-Burn Effect

HIIT triggers a metabolic response known as the “afterburn” effect. This causes your body to continue burning calories even after your workout session is long over, ensuring greater fat loss results. This is a key lead for HIIT among HIIT vs. steady-state cardio comparison.

Time Efficiency

HIIT workouts are typically shorter and also faster than SSC workouts. HIIT brings your Max Heart Rate (MHR) to 80% of its capacity for a minute and then to rest again.

This helps you burn approximately 70% of the calories in just 20 minutes, which yields better results than a 45-minute steady-state cardio session.

Sustainability

Steady-state cardio is the best to choose for long-term adherence, and also for beginners or those with joint issues. The lower intensity reduces the risk of injury and burnout.

Pros and Cons of HIIT Training

HIIT offers several advantages, including better performance, insulin sensitivity to lower blood glucose levels, improved calorie burn with the afterburn effect, and a healthier heart.

However, there are several cons associated too, which include the increased risk of injuries. Moreover, overtraining can lead to burnout, hindering your overall performance.

Pros and Cons of Steady-State Cardio

Steady-state training offers its unique set of benefits, including reduced stress on the cardiorespiratory system, which leads to improved overall health. Additionally, it allows for slow growth of twitch-muscle fibers and has better sustainability with its low-intensity workouts.

However, relying solely on SSC without incorporating another exercise can seriously hinder the weight-loss process. Moreover, it's time-consuming and may lead to over-use injuries if not combined with cross-training.

Track Record Is a Must!

Analyzing HIIT vs. steady-state cardio, along with tracking your progress, is an important factor in assessing growth and performance records over time. This helps you modify your approach towards fitness.

With the advancement of the modern world, AI-powered fitness apps now not only keep track of your physical activities but also help you choose your best fit for the mentioned cardio workouts. Your best bet is to consider your personal preferences, fitness level, and time dedicated to workout.

Final Words

Ready to record your weightlifting sessions and take workouts to the next level? Try our app that automatically tracks hundreds of exercises just with your Apple Watch. Whether you’re a beginner or an expert, our app provides personalized insights as per your performance and helps you connect with the workout community.

Download today and start that journey towards a healthier, fitter you!