HIIT vs cardio. The competition between these two training methods has intensified recently, with high-intensity interval training (HIIT) becoming an increasingly popular alternative to traditional cardio. But which one is better for weight loss?
Long runs and treadmill sessions (and sweat) are synonymous with success. However, many people enjoy a HIIT workout at home and then shake one of the best protein powders for weight loss post-workout.
So, is it possible to give a definitive answer as to which of the two training methods that are popular with their respective followers is better? We decided to dive into the science and recruit Freeletics. (opens in new tab) Trainer and nutrition specialist David Weiner helped me settle this fitness feud once and for all.
Here are the results comparing HIIT and cardio weight loss:
David Wiener is a training and nutrition specialist at fitness and lifestyle coaching app Freeletics. He is also a Level 3 Personal His Trainer and is a firm believer that health and fitness should be an important part of people’s lives. Through his coaching, he helps clients achieve their health goals and improve their physical and mental well-being.
HIIT vs Cardio: What Does Cardio Do?
One of the greatest things about cardio as a form of exercise is that it often goes unnoticed. Let Wiener explain.
“Aerobic exercise training consists of any type of exercise that raises your heart rate. If your favorite sport, such as tennis, swimming, or dancing, means you are subconsciously participating in aerobic exercise. , which is even better.”
An even bigger bonus is the many health benefits of regular cardio sessions. A study published in Frontiers in Cardiovascular Medicine. (opens in new tab) “Physically active people have lower blood pressure and higher insulin sensitivity,” states the journal. This last point allows you to use your blood sugar more effectively to lower your blood sugar levels.
Wiener says: Aerobic exercise lowers blood sugar levels and also contributes to a healthy weight. “
“Aerobic exercise is fundamental to our health and brings all these amazing health benefits into our lives, but it also contributes to obesity, high blood pressure, stroke, some types of cancer, heart disease, type 2 diabetes, and more. It also helps alleviate many conditions such as metabolic syndrome.”
Not a bad portfolio, right? So how does HIIT compare?
(Image credit: Getty Images)
HIIT vs Cardio: What Does HIIT Do?
HIIT is an acronym for High Intensity Interval Training, a technique that provides a short and effective workout. Similar to circuit training, break up your workout into short bursts with short breaks between movements.
Sessions like HIIT workouts for fat loss (opens in new tab) It rarely lasts longer than 45 minutes and usually takes 20-30 minutes, making it a time efficient approach to reaching your fitness goals.
“You might think that HIIT training is only for people who want to get stronger, but that’s not the case,” says Wiener. “It’s important to diversify his workout routine to make sure he works all muscle groups and avoids overuse.
“Due to the explosive nature of a workout, HIIT works by engaging all muscles and strengthening weak and underused muscles.
“Another amazing benefit of HIIT is that it uses a variety of lateral and rotational movements to help build overall fitness and stamina as well as strengthen and function your entire body. .”
(Image credit: Getty Images)
HIIT vs Cardio: Which is Better for Weight Loss?
Research published in BMJ Open Sport and Exercise Medicine (opens in new tab) We compared HIIT with moderate-intensity continuous training (aerobic exercise like steady running) to find out which is more effective. They found that both training methods “induced similar weight loss and improvements in cardiovascular risk factors,” but HIIT prompted a more significant increase in cardiovascular fitness.
But Wiener says there are two reasons why he thinks HIIT is advantageous when it comes to fat loss. “Losing weight requires a consistent exercise regime combined with a healthy, nutritious diet, resulting in a calorie deficit,” he explains.
“Cardio (cardio) is incredibly effective for weight loss and does absolute wonders for your health. However, HIIT training generally burns more calories. Because high-intensity bursts help you burn more calories, increase the total number of calories you burn, and improve your body composition (the ratio of fat, muscle, and bone in your body).”
He also says that HIIT sessions can cause continued calorie burn after exercise thanks to post-exercise oxygen consumption (EPOC).
“This is the body’s natural ability to return to homeostasis (resting state) after exercise. With HIIT, EPOC burns more total calories than continuous low-intensity aerobic exercise.”
(Image credit: Getty Images)
HIIT vs Cardio: Which is Better for Building Muscle?
HIIT has a clear edge when it comes to building muscle. While cardio requires continuous low-resistance activities such as running, many of the movements used in HIIT sessions involve bodyweight movements such as push-ups and high-impact exercises such as squats to It involves subjecting muscles to mechanical tension.
Weiner said:
He concludes, “While HIIT workouts are great for overall fitness, cardio is more focused on burning overall body fat.” There are also variations such as high-intensity resistance training (HIRT) designed to build muscle and burn fat.
HIIT vs Cardio: The Verdict
So HIIT turned out to be great when it comes to muscle gains. At the same time, both training methods deliver equally impressive results in the calorie burning department, but which one is better overall?
“Depending on your goals and fitness level, cardio and HIIT may be better training methods,” says Wiener. A 27-minute HIIT session (81 minutes total) can produce the same anaerobic and aerobic exercise benefits as five 60-minute cardio workouts per week (300 minutes total).
“So if you really want to push yourself and increase the intensity of your workout so you can adapt to shorter periods of exercise, HIIT is for you.”
However, some users find aerobic exercise more suitable. “Sometimes you just want to exercise to keep yourself fit and moving instead of pushing yourself every week,” says Wiener.
“If this were the case, cardio would be a much better way to train, with less risk of experiencing delayed-onset muscle soreness (DOMS) and injury.” No matter which workout style you choose, It’s worth investing in the best set of cross training shoes for support, especially when switching between fast-paced movements.
