HIIT cardio vs steady-state cardio for fat loss
HIIT is all the rage these days. There is a lot of hype out there about HIIT cardio, mainly because it both burns more calories and saves time. In fact, in a 2018 global survey of fitness trends, HIIT ranks at number one (when comparing emerging fitness trends), based on the responses of over 4,000 exercise professionals around the world.
It also purportedly has a host of other benefits such as better sleep. Cardio is a key component of weight loss because it torches so many calories. So, it is important to do it correctly.
However, is HIIT cardio too good to be true? Can you slash a 20-minute jogging session into a 3-minute session of jumping jacks to have the same results? We look into more detail about HIIT cardio and how it holds up to regular steady-state cardio. We look at if it is better for fat loss than steady-state, as well as evidence for its other health benefits.
What is HIIT cardio?
HIIT cardio stands for high-intensity interval training. This means for each cardio session, you do several short bursts of exercise interspersed with slower intervals. So, for example, you sprint as fast as you can for 2 minutes and then slow down to a jog for the next 2 minutes, and then repeat this sequence.
There are several ways you can do HIIT cardio. You can do a running routine with sprint intervals, skipping routine or incorporate other compound movements. For example, you can do intervals of burpees or jumping jacks with slow jogging on the spot in between. Most HIIT routines consist of movements like mountain climbers, squat jumps, burpees, etc.
How it differs from steady-state cardio
The biggest distinction between steady-state cardio and HIIT is the intensity and duration. In HIIT cardio, you use 80-90% of your maximum heart rate for a shorter period. So, when you’re doing HIIT cardio, you shouldn’t be able to hold a conversation.
With steady-state cardio, you use only about 50-60% of your maximum heart rate for at least 45 minutes. You should be able to hold a regular conversation while exercising without feeling too breathless.
Another important distinction is that HIIT cardio is mainly an anaerobic activity. This means your body uses stored glucose in the muscles without relying too much on oxygen. Here, your oxygen demand is greater than the oxygen supply, so your body has to release energy without oxygen. This also means that you will feel tired more quickly because anaerobic exercise releases a lot of lactic acids (a waste product of anaerobic energy release mechanism). Think about how breathless and tired you feel after a sprint as opposed to a long-distance run.
Steady-state or LISS (low-intensity steady state) cardio is aerobic. This means that it relies on oxygen to release energy. The energy release is moderate, steady over a long duration. Long-distance running, for example, is aerobic and counts as steady-state cardio.
The final most important distinction to make is the type of muscles each of them uses. HIIT cardio relies more on your fast-twitch muscles. These are the type of muscles used for short, intense bursts of exercise. LISS cardio relies on slow-twitch muscles, which are used for endurance exercises. Slow-twitch muscles are a lot leaner than fast-twitch muscles, which is why sprinters look a lot more muscular than long-distance runners. So, doing HIIT cardio will make you look a little more muscular than LISS cardio.
Which one is more effective at a fat loss?
Ultimately the big question for anyone on a weight loss journey is which method is more effective at fat loss. Many research studies have been conducted on this topic in the last decade.
In one study, a group of 43 women (18-22 years) were split into groups- one who did HIIT, another doing LISS for several weeks and a third control group who did no exercise. Body mass, % body fat, and abdominal subcutaneous fat were all measured in the exercise groups. The results showed that the HIIT group achieved similar levels of fat loss to the LISS group, in half the amount of time. The average duration for the HIIT group was 36 minutes, while it was 68 minutes for the moderate cardio group.
In another 2012 study of 38 overweight men, impressive reductions in body fat were achieved through a HIIT program. They followed a 20-minute HIIT session for 12 weeks. The study also showed that aerobic capacity (max energy consumption) improved by 15% for the HIIT group.
Another 2011 study concluded that not only does HIIT cardio reduce body fat considerably in a short time, but it is also even more effective for diabetic individuals. Diabetic individuals showed greater reductions in subcutaneous fat. It is especially beneficial for diabetics because HIIT seems to significantly improve insulin resistance by as much as 36%
So, the main takeaway is that HIIT cardio is just as effective as LISS, but is far less time-consuming. You can burn the same amount of fat in half the time. HIIT is even better if you have diabetes or insulin resistance, as it brings positive hormonal changes.
Additional health benefits of HIIT
As mentioned, HIIT vastly improves insulin resistance. It is a great prevention strategy for type 2 diabetes and heart disease.
Another benefit of HIIT? It raises your metabolic rate even after you’re done working out because it elevates your resting heart rate. Numerous research studies corroborate this phenomenon that HIIT cardio increases calorie burning in the 24 hours after your workout. So, you burn more energy while you’re resting in the hours after working out, more so than LISS cardio.
As mentioned earlier, HIIT cardio also gives you a more muscular physique than LISS. So, if this is your goal, then HIIT cardio kills two birds with one stone (by losing fat and building muscle at the same time).
The biggest problem with HIIT
The saying ‘no pain no gain’ rings very true for HIIT cardio. They are extremely physically intense. They are also harsh on your joints due to the high impact forces created in exercises like burpees or squat jumps. So, if you’re just starting your fitness journey or have weak joints, HIIT cardio may not be the best place to start.
So, should you do HIIT cardio? If you’re already relatively fit and are a busy individual, HIIT cardio is perfect. It burns a lot of calories in a short amount of time, and even more so after the workout. However, if you have joint-related issues like arthritis or suffer from injuries, it’s better to stick to LISS cardio.
Stand tall with your feet shoulder-width apart and lower your hips (almost like you’re sitting in a chair). As you bend your knees, your thighs will be parallel with the floor, says exercise physiologist Andrea Doepker-Gavidia of Train For Life Fitness & Lifestyle Consulting in Saskatoon. Ensure your knees don’t go beyond your toes and keep your chest up and look straight ahead. Stand back up to start position and repeat.
Place your hands on the floor and keep them under your shoulders. Holding your body straight, bend your elbows close to you body. Lower your chest between your hands and push back up into the starting position. If you’re having trouble completing a push-up, place your knees on the floor to make things easier. For intensity, raise your feet up onto stairs or an elevated surface to increase the difficulty.
To start, get into a semi-squat position and leap sideways to land on your right foot. Immediately push off in the opposite direction and land on your left foot. Make sure you perform these skaters continuously.
Pace yourself for this one. We recommend giving yourself a goal of 15 to 20 crawls. Begin this move in a push-up position with your hands directly under your shoulders. Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. Push back up one arm at a time into your starting push-up position. Alternate the arm you lead with and maintain a straight body throughout the movement. Lower your knees to the floor to decrease the difficulty level.
Stand with feet shoulder-width apart and place your arms to the side. Step forward with your right foot and lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and don’t let your knee go past your toes. Step up to balance on your right foot and switch feet.
Single Leg Balance Stick:
Balance on your right foot with your left foot behind you. Lean forward, keeping a straight body position and lift your left heel towards the ceiling. Maintain a slight bend in your standing knee so you don’t lock your knee. If you’re having trouble balancing, focus on something in front of you or hold your back leg for initial support (pictured here).
Begin on all fours (downward dog), ensuring your hands are directly under your shoulders and your knees are directly under your hips. Slowly extend your right leg behind you and reach your right arm forward into a straight line. Hold your balance without arching your back. Return to the starting position and repeat on the opposite side.
Side Plank Hip Drops:
Begin by lying on your right side with your right elbow directly lined under your shoulder. Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Hold for three seconds and slowly lower your right hip onto the floor and repeat.
Lay on your back with your arms by your sides. Bend your knees while keeping your feet flat on the floor. Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees. Hold for three seconds and lower your hips slowly back to the floor and repeat.
Superman Back Extension:
Lay on your stomach and reach your arms forward (like you’re flying). Gently raise your legs and upper body off the floor while keeping your head straight. Pause for three seconds and repeat.