The steady-state cardio vs. HIIT debate starts with defining each. Cardio is essential for weight loss and fitness, burning calories while strengthening the heart, lungs, and muscles. Traditionally, steady-state cardio—walking or running at a consistent pace—was the go-to method. HIIT (High-Intensity Interval Training) has gained popularity today, as it alternates between varying intensities, pushing your body harder in short bursts. These more intense sessions can yield faster results in less time.
Want to know more about steady-state cardio vs. HIIT? And which one should you choose?
This article will cover everything you need to know about steady-state cardio and HIIT, including their pros and cons and which is best for you.
What Is Steady State Cardio?
Steady-state cardio - also called moderate-intensity exercise - is what most people are used to.
This aerobic exercise involves working out at a constant speed and intensity level for the entire session, around level 4 or 5 on the perceived exertion scale.
The goal is to work at a pace where a person can talk but with some effort.
Activities that raise your heart rate and can be sustained for at least five minutes, such as brisk walking, cycling, hiking, jogging, or dancing, can be included in steady-state workouts.
Pros of Steady State Cardio Training
When discussing steady-state cardio vs. HIIT, it's important to understand its benefits. Like other types of exercise, steady-state training has many benefits for your body, such as better blood flow, less stress, a lower risk of heart disease, and improved brain function.
Here are a few health benefits of steady-state cardio:
Less Stress on the Heart and Lungs
Since it's a low-intensity exercise, you can build endurance without putting too much stress on your heart and body, unlike with high-intensity workouts.
Increased Endurance
Exercising at a slower pace for longer periods helps build aerobic endurance in your muscles and heart over time.
Improved Health
Like high-intensity exercise, steady-state cardio helps make your heart more efficient at oxygenating your muscles.
It also helps lower blood pressure, reduces stress and anxiety, and, when combined with a healthy diet, can aid in weight loss.
Faster Recovery
With less stress on your heart and body, you recover faster and can often work out again the next day without issues.
Better Fat Utilization
When exercising at a lower intensity, your body mainly uses fat for energy. This helps preserve your glycogen stores for higher-intensity workouts.
It doesn't necessarily mean you burn more fat; it just means the body becomes better at using fat for fuel.
According to one study, continuous exercise is more efficient than high-intensity training at improving fat distribution.
Increase in Slow-Twitch Muscle Fibers
Slow-twitch muscle fibers are more efficient at using oxygen to produce energy, allowing you to exercise longer. This improves your aerobic capacity and metabolism, which is how your body creates energy.
More Enjoyable Exercise
We often stick with exercises we enjoy or at least find manageable. It's usually more comfortable to work out at a lower intensity than at a higher one, and some people may stop exercising altogether if it feels too intense.
Cons of Steady State Training
Steady-state training has some downsides. These include:
Time-Consuming
You must do steady-state cardio for 45 to 60 minutes to get the best results and build endurance.
Risk of Injuries
Repeating the same movements over and over can cause injuries if you don't include other types of cardio exercise in your routine.
Can Be Boring
Not everyone can enjoy slow, extended-period workouts, particularly indoors on machines like treadmills or stationary bikes.
If you do these workouts without a break, they can feel like a chore. Listening to music or podcasts can make this exercise enjoyable.
Weight Loss Plateaus
If you only do steady-pace cardio and don't mix things up, your progress might stall. It's important to try new exercises to keep challenging your body.
What Is High-Intensity Interval Training (HIIT)?
A HIIT workout, or High-Intensity Interval Training, means pushing your body out of its comfort zone for 5 seconds to 8 minutes, based on the workout.
The goal is to exercise at about 80% to 95% of your maximum heart rate, or a level 9 to 10 on the perceived exertion scale.
After each intense burst of exercise, there's a recovery period during which you bring your heart rate down to level 3 or 4 on the exertion scale. These work and rest intervals alternate for 20 to 60 minutes, depending on your fitness level, schedule, and goals.
According to one report, HIIT training is one of the most time-efficient ways to work out.
Pros of HIIT Training
High-intensity interval training (HIIT) has numerous benefits, especially for individuals already used to exercise.
Even though HIIT workouts are short, they can provide the same health benefits as twice as much moderate exercise.
Here are some benefits of higher-intensity exercise:
More Calories Burned
HIIT helps you burn calories fast.
A study compared the 'calories burned' in 30 minutes of HIIT, weight training, running, and biking. It found that HIIT burned 25-30% more calories than the other exercises.
In the study, an HIIT session included 20 seconds of high-intensity effort followed by 40 seconds of rest. This meant participants exercised only a third of the time compared to the biking and running groups.
Even though the workouts were 30 minutes long, HIIT is usually shorter than traditional workouts because it allows you to burn the same number of calories in less time.
Your Metabolic Rate Is High for Hours
High-intensity interval training helps you burn more calories after intense exercise.
Studies have shown that HIIT can boost your metabolism for hours after a workout. Another study found that strength training exercises increase metabolism more than weight or jogging training.
It can also shift your body's metabolism to use more fat for energy instead of carbs.
HIIT Helps You Burn Fat
A HIIT workout is best for fat loss.
A review of 13 studies with 424 adults found that HIIT and moderate-intensity exercise reduce body fat and waist size.
Other studies show that HIIT can help people lose fat even with shorter workout sessions. However, like other exercises, high-intensity interval training may be most effective for fat loss in overweight or obese people.
You Can Gain Muscle
Besides helping with fat loss, high-intensity interval training can also increase muscle mass in some people.
The muscle gain is mainly in the muscles used the most, often the trunk and legs. This is more likely in people who were less active before starting HIIT.
According to one report, active people have not shown a significant increase in muscle mass from HIIT.
Weight training is still the best way to build muscle, but HIIT can help with a small amount of muscle growth.
HIIT Can Enhance Oxygen Consumption
Oxygen consumption refers to your muscles' ability to use oxygen, which is usually improved by endurance training, such as long runs or steady-pace cycling.
However, HIIT can give you the same benefits in less time.
A study found that people who did 20-minute HIIT training four days a week for five weeks improved their oxygen consumption by 9%. Another study showed that both traditional exercise and HIIT increased oxygen consumption by about 25% over eight weeks, even though the total exercise time for HIIT was much less.
HIIT Can Help Improve Cardiovascular Health and Blood Pressure
HIIT can offer important health benefits, such as lowering heart rate and blood pressure, especially in people who are overweight or obese.
A study found that eight weeks of HIIT on a stationary bike reduced blood pressure as much as regular endurance training in adults with high blood pressure.
Within this study, the endurance group exercised four days a week for 30 minutes, while the HIIT group worked out three times a week for 20 minutes.
Some studies suggest that HIIT might reduce blood pressure more than moderate-intensity exercise. However, HIIT usually doesn't change blood pressure in people with normal blood pressure.
Cons of HIIT Workouts
While high-intensity interval training provides various anaerobic exercise benefits, it also has some drawbacks, and this physical training isn't for everyone.
Let's explore a few downsides.
Can Be Uncomfortable
HIIT training pushes you out of your comfort zone, so it can be very challenging, even if you adjust it to your fitness level.
Not Suitable for Beginners
If you're new to exercise or returning after an injury, high-intensity interval training might not be the best place to start.
It's better to build a foundation with regular cardio training before you try HIIT. However, if you are healthy and active, you can modify the workouts as needed.
Risk of Injury
High-intensity interval training exercises such as sprints and jumps can increase the risk of injury, especially if your body isn't ready for them. Wearing good gym shoes can help reduce this risk.
Risk of Overtraining or Burnout
Doing too much HIIT can lead to burnout or make you more likely to stop exercising altogether. Many experts suggest doing HIIT workouts only once or twice weekly to prevent overtraining.
Steady State Cardio Vs. HIIT: Which One Is Better?
The best choice depends on your current fitness level and what you want to achieve.
Many experts say you shouldn't do HIIT more than two or three times a week. So, even if you try high-intensity training, adding steady-state cardio to your weekly workout routine is good for optimal results.
Wear comfortable gym shoes that provide good foot support when switching between steady-state cardio and HIIT.
Try high-intensity interval training if:
- You're experienced and comfortable with intense exercise.
- You want to lose weight and burn more calories during and after workouts.
- You have a busy schedule and need shorter workouts.
- You enjoy a mix of different exercises and intensities to keep things fun.
- You wish to build endurance quickly.
Stick to steady-state cardio if:
- You're a beginner or returning to exercise after a break.
- You can't do high-impact exercise or don't like intense workouts.
- You train for an endurance event like a half-marathon or marathon (though some high-intensity work might be included depending on your plan).
- Your doctor has advised against high-intensity exercise.
Build Up to High-Intensity Training
If you're a beginner, start with aerobic interval training to build your endurance for HIIT. This means changing your intensity enough to push yourself but not so much that you're out of breath or uncomfortable.
With practice, you can increase the intensity of intervals each week. For instance, an air bike is a great option to boost endurance and strength.
Consistency also plays a vital role. Regular cardio workouts, such as using an elliptical machine, will help build the foundation for working harder and getting more from your workouts.
Strategies to Do Both
Your exercise routine should have steady-state cardio and HIIT training in a perfect setting. Here's what it should look like:
- Day 1: 30-minute sprint interval workout
- Day 2: 40-minute cardio endurance workout
- Day 3: Rest/light activity
- Day 4: 25-minute Tabata cardio challenge
- Day 5: 30 minutes of moderate-intensity continuous training cardio, such as walking or cycling
- Day 6: Rest/light activity
- Day 7: 30-minute aerobic fitness cardio or rest
Whether you choose steady-state cardio or add some HIIT, it's highly beneficial for your lungs, heart, and muscles.
The key is to be consistent. So, pick workouts that fit your schedule and that you know you can stick with.
Conclusion: Finding Balance Between Steady-State Cardio vs. HIIT
Both steady-state cardio and HIIT offer unique benefits when it comes to improving your fitness and achieving your health goals. Steady-state cardio provides a steady, sustainable way to build endurance, improve cardiovascular health, and enjoy a lower-intensity workout that's easier to recover from. On the other hand, HIIT delivers quick, efficient results, torching calories and boosting your metabolism in less time—ideal for those with busy schedules or seeking faster progress.
But the truth is, there's no one-size-fits-all answer to the steady-state cardio vs. HIIT debate. The best approach often involves integrating both into your fitness routine. Whether you're a beginner looking to ease into exercise or an experienced athlete craving intensity, a mix of steady-state cardio and HIIT ensures you maximize fat burning, muscle building, and heart health—while keeping your workouts fresh and engaging.
Ultimately, the key is consistency. Whether you prefer the steady, rhythmic pace of a long run or the high-octane bursts of interval training, find what works best for your lifestyle and goals. By combining the best of both steady-state cardio and HIIT, you'll be on your way to a fitter, healthier you.
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