HIIT vs Steady-State Cardio: Which Is Better?

HIIT (High-Intensity Interval Training) and steady-state cardio both have passionate advocates. The truth? Both are effective tools — the best choice depends on your goals, fitness level, and how much time you have.

HIIT alternates between intense effort (85-95% max heart rate) and recovery periods. A typical session lasts 20-30 minutes. Research shows HIIT creates an 'afterburn effect' (EPOC) where your body continues burning calories for hours after the workout. Best for: fat loss, metabolic conditioning, and time-crunched schedules.

Steady-state cardio maintains a moderate effort (60-70% max heart rate) for 30-60 minutes. Think jogging, cycling, or swimming at a consistent pace. It's easier to recover from, builds aerobic base, and is less stressful on the nervous system. Best for: endurance, active recovery, and beginners.

For most people, I recommend 2-3 HIIT sessions and 1-2 steady-state sessions per week. This gives you the metabolic benefits of HIIT while building an aerobic base and allowing adequate recovery. The worst cardio is the one you don't do — so pick what you enjoy!