Which Type of Exercise Burns More Fat: High-Intensity Interval Training (HIIT) or Steady-State Cardio?

For many years, the treadmill jog was considered the most effective method for reducing body fat. After that, high-intensity interval training (HIIT) emerged, which promised to provide quicker effects in a shorter amount of time. The reality of fat burning is more subtle than the hype does, despite the fact that both strategies have their own dedicated supporters.

1. Is High-Intensity Interval Training (HIIT)?

High-intensity interval training (HIIT) consists of small bursts of maximal or near-maximum effort, followed by periods of rest or recovery at a moderate intensity. Think about doing sprints on a bike for thirty seconds, followed by one to two minutes of gentle riding, and then doing this multiple times.

It is possible to feel as if fifteen to thirty minutes is plenty.
Heightens your heart rate to a point where it is near to its maximum.

2. What Constitutes a Steady-State Cardio program?

Maintaining a modest and continuous effort for a longer period of time is what is meant by the term “steady-state cardio.” Included in this category are activities such as running, cycling, or swimming at a speed that allows you to carry on a conversation.

Duration: often, thirty to sixty minutes or more.
Approximately fifty to seventy percent of one’s maximal heart rate is the intensity.

3. Calorie Burning During Physical Activity

High-intensity interval training (HIIT) is a great way to burn calories rapidly. While you are working out, you utilize more glycogen, which is a kind of stored carbs.

Although steady-state exercise burns calories more slowly, it may be maintained for longer periods of time, which can occasionally result in the same total number of calories burned.

The Afterburn Effect, also known as EPOC
HIIT’s excess post-exercise oxygen consumption (EPOC) is one of the most significant benefits of this kind of exercise. In the hours after a strenuous interval training session, your body will continue to burn calories at a greater rate, even while it is still at rest. The afterburn effect is far less pronounced during steady-state activity.

5: Fat as a Loss Agent vs Fat as a Fuel

Both steady-state cardio and high-intensity interval training (HIIT) utilize a greater proportion of fat as fuel throughout the exercise, although HIIT consumes more carbs. When it comes to fat loss, however, fuel during exercise is not the only factor; it is also the overall energy balance over time. In many cases, the afterburn and metabolic advantages of high-intensity interval training (HIIT) compensate for the lower amount of fat that it uses.

6. The Effects on the Muscles and the Metabolism

High-intensity interval training (HIIT) helps maintain or even develop lean muscle mass, which in turn maintains the metabolism at a higher level.
There is a possibility that steady-state exercise performed at extremely high volumes might lead to muscle loss, particularly when combined with calorie restriction.

7. Rebounding and Long-Term Sustainability

HIIT is a strenuous kind of exercise that may cause tiredness, joint tension, and burnout if performed in excess.
When it comes to recovery, steady-state is more suitable for daily or long-duration exercise since it is simpler to recover from.

8. In the real world, which of the following burns more fat?

Despite the fact that it takes less time, high-intensity interval training (HIIT) has been shown to generate fat reduction outcomes that are comparable to or even superior to those of steady-state exercise. On the other hand, consistency is the most important factor; if you despise high-intensity interval training (HIIT), you won’t continue with it, and vice versa.

Last but not least,

HIIT is ideal for folks who are pressed for time but yet want to maximize their metabolic and fat-burning potential.
Steady-state is ideal for those who like lengthier workouts, are looking for solutions with lesser impact, or are in need of something that is sustainable.
For the majority of individuals, the optimal balance is achieved by a combination of both, which includes short, intensive workouts a couple of times per week in addition to steady cardio for active recuperation.