HIIT vs. steady state cardio for weight loss – The Fitnessista

Comparing HIIT and steady-state cardio if weight loss is your goal.

Hello friends! How are you? Hope you are having a great morning so far! We were still having a little trip, sharing a lot of details on IG stories! – but I had a few posts ready to go while I’m away. Today I wanted to talk about two extremely popular cardio strategies and how they compare, especially if weight loss is your goal.

For years, cardio has been a go-to solution for cardiovascular health, weight management, performance, and resistance training. HIIT has also grown in popularity over the past decade and is here to stay. Sometimes there’s confusion about what type of cardio you should choose in your routine, so today I explain it all in this post!

HIIT vs steady state cardio for weight loss

HIIT: High Intensity Interval Training

HIIT is like a fiery burst of energy that speeds up your metabolism and burns calories long after your workout is over. By alternating intense bursts of exercise with short recovery periods, you push your body to its limits and experience the much-hyped “afterburn effect.” HIIT can increase the size and density of mitochondria, which are like the little fat-burning power plants in our cells.

To return the body to homeostasis, it must return all pre-exercise factors to baseline, including the decrease in tissue temperature and heart rate. Your body continues to burn calories at an accelerated rate for hours after your workout.

Benefits of HIIT:

Time Efficient: HIIT workouts are quick and SWEATY, making them ideal for busy people. It offers tremendous potential for calorie loss and fat loss due to its intense nature and post-workout EPOC (oxygen consumption after exercises).

Cardiovascular Benefits: HIIT also helps improve cardiovascular fitness by challenging the heart and lungs, resulting in increased stamina and endurance.

Performance Benefits of HIIT: HIIT can also improve fitness performance, including power and strength.

Another benefit is its muscle-preserving quality, as HIIT workouts can stimulate muscle growth by targeting fat stores. Additionally, HIIT can be customized for any fitness level, with modifications and variations available for beginners and advanced athletes. Incorporating HIIT into your fitness routine can speed up your metabolism, boost your mood through the release of endorphins, and provide a fun and challenging workout experience that keeps you motivated and engaged.

Benefits of low to moderate steady-state cardio

While high-intensity interval training (HIIT) gets a lot of attention, let’s not overlook the fantastic benefits of low-to-moderate steady-state cardio. Engaging in steady state cardiovascular activities, such as jogging, cycling, dancing or swimming, brings numerous benefits to your fitness journey.

Cardiovascular Health: Helps improve cardiovascular health by strengthening the heart and increasing lung capacity. This type of cardio promotes stamina and endurance, making everyday activities easier and more enjoyable.

Calorie Burner: Steady-state cardio also aids in weight management by burning calories and facilitating fat loss.

Stress Relief & Good Mood: It can be a great stress reliever, providing a calming and meditative experience that allows you to clear your mind and recharge.

Additionally, low to moderate cardio is often accessible to people of various fitness levels and ages, making it a suitable option for beginners or those recovering from injuries. Incorporating regular sessions of low to moderate steady-state cardio into your fitness routine can contribute to a healthier heart, better endurance, and an overall sense of well-being.

Comparison between HIIT and steady state:

When it comes to losing weight, both high-intensity interval training (HIIT) and steady-state cardio have their unique benefits. HIIT is known for its efficiency in burning calories and promoting fat loss due to its intense nature and the metabolic boost it provides. Short, intense bursts of exercise followed by short recovery periods create an “afterburn effect,” where your body continues to burn calories at a high rate even after you finish exercising.

On the other hand, steady-state cardio, such as jogging or cycling at a moderate intensity, is effective at burning calories during the exercise session itself. It helps create a calorie deficit, which is key to weight loss. Steady-state cardio also improves cardiovascular health and endurance, making it a great option for long-lasting workouts that provide mental clarity and stress relief. Both HIIT and steady-state cardio can be beneficial for weight loss, so the choice ultimately depends on individual preferences, time availability, and fitness goals. Incorporating a combination of both can offer variety, prevent training plateaus, and maximize the benefits of both training methods.

So which one should you choose if weight loss is your goal?

The answer is, it depends.

I would take into consideration your fitness goals, preferences, current fitness level, hormonal health, energy level, basics (sleep quality, stress, etc.), and lifestyle.

If you’re short on time and looking to maximize calorie burn and fat loss, HIIT can be a good bet. However, for many women, already overstressed and exhausted, it may be the wrong choice. I often see HIIT being overused, which can contribute to stress, exhaustion, adrenal issues, cycle disruption, fatigue, and injury. If your stress bucket is full (due to emotional stress, toxins, medications, lack of sleep, poor diet, etc.), I would definitely recommend strength training and low intensity steady state in these situations.

Since we’re talking about weight loss in today’s post, it’s worth mentioning that you need to be deficient to lose weight, so nutrition will play a big role. Also, if the body is in a sympathetic state (stressed, not fed properly, not sleeping well, etc.), it will fight off weight or fat loss. Relationships, toxins, sleep, stress, water quality, etc. They can all play a role in achieving weight loss and health goals.

If you enjoy longer workouts and find solace in steady-state cardio, go ahead and lace up those running shoes or hop on that bike. There are huge benefits to steady state, especially Zone 2 training, which is getting a lot of hype right now. (Let me know if you want me to post about Zone 2!)

Here’s a pro tip: You can also combine both approaches for optimal results. Incorporate HIIT workouts one to three times a week and sprinkle in stationary cardio sessions for variety and overall cardiovascular health. The key is to listen to your body, find what works for you, and have fun along the way.

Remember, consistency and progression are key. Whichever cardio method you choose, be sure to gradually increase the intensity, challenge yourself, and maintain a balanced approach that complements your overall fitness routine and leaves you feeling amazing!

So, friends: which one do you prefer? Are you more into HIIT or steady state workouts?

If you’re looking for new workouts to incorporate into your routine, plus meal guides, recipes, and fitness guidelines from a pro (meeee), join us for Fit Team here!
xo

Gina