HIIT vs Steady-State Cardio: Which Is Better?

High-Intensity Interval Training (HIIT) and steady-state cardio are both effective for fat loss, but they work differently. ## What is HIIT? HIIT involves short bursts of intense exercise followed by rest periods: - 20-30 seconds of all-out effort - 60-90 seconds of recovery - Repeat for 15-25 minutes ### HIIT Benefits - Time-efficient - EPOC effect (elevated calorie burn after exercise) - Improves cardiovascular fitness quickly ### HIIT Drawbacks - Very demanding on the body - Needs more recovery time - Not ideal for beginners ## What is Steady-State Cardio? Maintaining a consistent, moderate intensity: - 30-60 minutes at 60-70% max heart rate - Activities like jogging, cycling, swimming ### Steady-State Benefits - Lower impact and easier to recover from - Great for beginners - Builds aerobic base ## The Verdict **For optimal results, combine both:** - 2-3 HIIT sessions per week - 2-3 steady-state sessions per week The best cardio is the one you'll actually do consistently!