{"id":47919,"date":"2022-12-22T16:26:28","date_gmt":"2022-12-22T16:26:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47919"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hiit-vs-cardio","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/","title":{"rendered":"HIIT Vs Cardio For Weight Loss And Health Benefits: Which One Should You Do?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#What_Counts_As_A_Steady_State_Cardio\" >What Counts As A Steady State Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#What_Can_Steady_State_Cardio_Do_For_You\" >What Can Steady State Cardio Do For You?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Builds_An_Efficient_Aerobic_System\" >Builds An Efficient Aerobic System<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Improves_Cardiovascular_Health\" >Improves Cardiovascular Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Lowers_Resting_Heart_Rate\" >Lowers Resting Heart Rate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#De-Stresses_Your_Body_And_Mind\" >De-Stresses Your Body And Mind<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Improves_Bone_And_Joint_Health\" >Improves Bone And Joint Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Why_You_Might_Want_To_Skip_Steady-State_Cardio\" >Why You Might Want To Skip Steady-State Cardio<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Neglects_Some_Aspects_Of_Fitness\" >Neglects Some Aspects Of Fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Not_Ideal_For_Weight_Loss\" >Not Ideal For Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Risky_Of_Repetitive_Injuries\" >Risky Of Repetitive Injuries<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#What_Counts_As_HIIT\" >What Counts As HIIT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#What_Can_HIIT_Do_For_You\" >What Can HIIT Do For You?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Effective_For_Weight_Loss\" >Effective For Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Improves_Performance\" >Improves Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Saves_Time\" >Saves Time<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Why_You_Might_Want_To_Avoid_HIIT\" >Why You Might Want To Avoid HIIT<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Diminishes_Aerobic_Functioning\" >Diminishes Aerobic Functioning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Activates_The_Fight_Or_Flight_Response\" >Activates The Fight Or Flight Response<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#HIIT_Cardio_Vs_Steady_State_Cardio_Which_Is_Better\" >HIIT Cardio Vs Steady State Cardio, Which Is Better?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#If_Youre_A_Beginner_%E2%80%93_Choose_Steady_State_Cardio\" >If You&#8217;re A Beginner &#8211; Choose Steady State Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#If_Youre_Sport_Specific_With_A_High_Resting_Heart_Rate_%E2%80%93_Choose_Steady_State_Cardio\" >If You&#8217;re Sport Specific With A High Resting Heart Rate &#8211; Choose Steady State Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#If_Youre_Sports_Specific_With_A_Low_Resting_Heart_Rate_%E2%80%93_Choose_HIIT\" >If You&#8217;re Sports Specific With A Low Resting Heart Rate &#8211; Choose HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Periodize_Your_Workouts_To_Get_The_Benefits_Of_Both\" >Periodize Your Workouts To Get The Benefits Of Both<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#How_To_Periodize_Your_Workouts\" >How To Periodize Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Hitting the treadmill in the gym for thirty minutes, at a steady speed, is one way to get your cardio in and is certainly better than doing nothing at all. Plus, it has a host of health benefits in line with the American Heart Association&#8217;s recommendations (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">Similarly, a session of HIIT (High-Intensity Interval Training) can also get your heart rate up and provide a variety of health benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). While both are good workouts, it can get tricky when you&#8217;re structuring a routine and trying to decide which one you should be prioritizing. <\/span><span style=\"font-weight: 400;\">What is the difference between HIIT and Cardio? And is there one workout that is more effective than the other? Let&#8217;s dive into the nuances of both to figure out which one is best for your desired fitness goals.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Vs_Cardio\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Vs_Cardio\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Counts_As_A_Steady_State_Cardio\"><\/span><strong>What Counts As A Steady State Cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The name suggests an important quality that sets apart Cardio from <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">HIIT<\/a>. Steady-state cardio is exactly that \u2014 steady and consistent, but not necessarily slow; it should be at a pace you can sustain for a while without becoming overly fatigued.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of steady-state cardio include jogging, running, cycling, swimming, rowing, and brisk walking. All of these activities involve the large muscles of the body working at a consistent rate for an extended period of time, typically 20-45 minutes.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_Steady_State_Cardio_Do_For_You\"><\/span><strong>What Can Steady State Cardio Do For You?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No-frills, steady-state cardio is great for several reasons:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Builds_An_Efficient_Aerobic_System\"><\/span><strong>Builds An Efficient Aerobic System<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people don&#8217;t realize just how dependent the human body is on aerobic energy production (burning fat and carbohydrates for fuel). Everyday activities, from walking up the stairs to carrying groceries to simply staying awake, all require an efficient aerobic system (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/aerobic-exercise\/art-20045541\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Digestion, breathing, sleeping, and hormone regulation are all processes that rely on a well-functioning aerobic system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular, steady cardio helps build this engine in a way that <a href=\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\">HIIT<\/a> cannot. While you&#8217;re trudging away at the treadmill, or along the street, there&#8217;s a process going on in your body that&#8217;s improving the way it uses oxygen \u2014 specifically, its ability to absorb and utilize oxygen more efficiently. Over time, this process will make it easier for you to do everyday activities, and even allows you to perform higher-level aerobic tasks like running a marathon with more ease.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Cardiovascular_Health\"><\/span><strong>Improves Cardiovascular Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Continuous steady-state cardio is one of the most effective ways to improve your cardiovascular health. Studies show that even as little as 30 minutes of moderate-intensity exercise per day can help reduce risk factors for heart disease, including lowering cholesterol levels and reducing blood pressure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, the American Heart Association recommends at least 150 minutes of moderate aerobic activity per week in order to maintain a healthy heart and be ready for emergencies (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Vs_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-47396 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-1024x576.png\" alt=\"hiit vs cardio\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lowers_Resting_Heart_Rate\"><\/span><strong>Lowers Resting Heart Rate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A commonly overlooked measure of overall health is the resting heart rate (RHR). RHR is the number of times your heart beats per minute when you&#8217;re at rest, and a lower number typically indicates a better level of cardiovascular fitness (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/heart-rate\/faq-20057979\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). It also indicates a healthy parasympathetic nervous system, which is responsible for calming the body down after exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re exercising at a lower intensity, the left ventricle of your heart is able to fill completely, and then relax more fully \u2014 this is known as diastolic filling. Improved diastolic filling leads to an improved stroke volume, which in turn lowers the resting heart rate and makes it easier for your body to respond during times of stress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK547686\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/hiit-vs-liss\/\"><i>HIIT vs LISS: Which One Is Right For You?<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"De-Stresses_Your_Body_And_Mind\"><\/span><strong>De-Stresses Your Body And Mind<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re like most people who are always on the go, with a jam-packed schedule, then regular cardio can be a great way to decompress. Physically, the increased blood flow to your muscles helps release tension that can build up in your body over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Psychologically, a regular cardio routine helps reduce the stress hormone cortisol, which has been linked to weight gain and a host of other health issues (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5958156\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, research suggests that regular cardio can help improve mood, decrease anxiety, and can even help to reduce symptoms of depression. If you&#8217;re feeling overwhelmed, strapping on your running shoes and taking a long jog can be an effective way to help clear your head and refocus.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Vs_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-47353 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Bone_And_Joint_Health\"><\/span><strong>Improves Bone And Joint Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Critics of steady-state cardio often point to the repetitive motions associated with it as a potential source of joint and muscle pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People at a healthy weight moderate, low-intensity cardio can actually improve your bone and joint health over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4121709\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because steady-state cardio helps to increase blood flow to the bones, which in turn stimulates cells that are responsible for bone growth and regeneration. Furthermore, lower intensity exercise reduces the amount of stress placed on your joints and muscles, reducing the risk of injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, regular aerobic activity has been linked to improved balance and stability because it helps to strengthen the deep muscles around your joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key here is to moderate your <a href=\"https:\/\/betterme.world\/articles\/hiit-for-beginners\/\">exercise<\/a> frequency\u2014 too much exercise can quickly lead to exhaustion and injuries, while too little won\u2019t do your body any favors either. Finding the right balance is key. With the right steady-state cardio routine, you can reap all of the health benefits without overworking your body.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Vs_Cardio\">change your life for the better<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_You_Might_Want_To_Skip_Steady-State_Cardio\"><\/span><strong>Why You Might Want To Skip Steady-State Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With its benefits, there are still some instances when steady-state cardio might not be the <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">best choice<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Neglects_Some_Aspects_Of_Fitness\"><\/span><strong>Neglects Some Aspects Of Fitness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Critics of steady-state cardio argue that it doesn&#8217;t do enough to improve overall fitness, since it doesn&#8217;t build muscle or increase explosive power. This is true in a sense since steady-state cardio does not focus on these aspects of fitness. Beyond the basic health benefits of regular aerobic activity, most people will want to incorporate other forms of exercise into their routine.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Not_Ideal_For_Weight_Loss\"><\/span><strong>Not Ideal For Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sure, any movement that increases your calorie expenditure can help with weight loss, but steady-state cardio has limited efficacy in this regard. For one, it takes a long time to burn a meaningful number of calories \u2014 far longer than high-intensity interval training (<a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT<\/a>) or weight lifting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, steady-state cardio will typically not do much to improve your metabolism, whereas HIIT has been shown to help boost metabolic rate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). A more efficient metabolism guarantees that your body is better able to process food and burn fat.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Risky_Of_Repetitive_Injuries\"><\/span><strong>Risky Of Repetitive Injuries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finally, there is the risk of repetitive use injuries associated with steady-state cardio. As mentioned earlier, if you&#8217;re not careful then the constant high-impact motions can potentially lead to injuries over time. To reduce the likelihood of such an issue, it&#8217;s important to take regular rest days and incorporate strength training into your routine in order to build up the muscles around your joints.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Vs_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-47294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-1024x577.png\" alt=\"hiit vs cardio\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Counts_As_HIIT\"><\/span><strong>What Counts As HIIT?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">HIIT stands for High Intensity Interval Training, and its big claim to fame is that you can get the same amount of work done in less than half the time. <a href=\"https:\/\/betterme.world\/articles\/why-am-i-gaining-weight-doing-hiit\/\">HIIT workouts<\/a> typically involve short bursts of full-body exercises that are set to a repeating cycle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT is often done in intervals of 20 seconds (or more) at near maximum effort (usually 80 to 95% of your maximum heart rate) followed by 10 seconds of rest or active recovery. The rest period is important for allowing your body to recover so you can give it your all when you start up again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The work and recovery periods aren&#8217;t set in stone\u2014 they can be adjusted to fit different fitness levels, or even your own preferences. For example, if you are a beginner, you may want to start with 10 seconds of work and 20 seconds of recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Originally designed for athletes to help them improve their performance, <a href=\"https:\/\/betterme.world\/articles\/hiit\/\">HIIT<\/a> has become popular among people looking to get into shape quickly.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/treadmill-hiit-workout\/\"><i>A Treadmill HIIT Workout That\u2019s Simple And Effective<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_HIIT_Do_For_You\"><\/span><strong>What Can HIIT Do For You?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In many ways, HIIT lives up to the hype. Research\u00a0 shows the following benefits of this type of training:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Effective_For_Weight_Loss\"><\/span><strong>Effective For Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re trying to lose weight (or lose fat, which is essentially the same if not better), <a href=\"https:\/\/betterme.world\/articles\/elliptical-weight-loss\/\">HIIT<\/a> is one of the best strategies out there (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). That&#8217;s because it rapidly increases your heart rate and keeps it elevated for an extended period of time.This means you burn more calories in the same amount of time than with steady-state cardio.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even better, HIIT has been shown to preserve muscle mass, which is often lost during other types of extensive exercise. Having more muscle mass helps to boost your metabolism and makes it easier to maintain a healthy weight. We can&#8217;t neglect the afterburn effect which is a post-workout period of high calorie burn that can last up to 48 after your HIIT session.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Performance\"><\/span><strong>Improves Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT has a knack for improving multiple areas of fitness, such as metabolic flexibility, power output and VO2 max (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17414804\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This makes it a great choice for athletes who want to improve their performance and break through plateaus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Metabolic flexibility is the ability to switch quickly between different energy-producing pathways (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15294056\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). An athlete who is metabolically flexible can go from a sprint to a jog without missing a beat, while one who lacks metabolic flexibility may take longer periods of time to switch gears.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Power output is the ability to generate a lot of force quickly, which is essential in sports like sprinting and jumping (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8005722\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Having a high power output can make all the difference when it comes to crossing the finish line first or jumping higher than your opponents.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">VO2 max is a measure of an athlete&#8217;s aerobic capacity and represents the maximum amount of oxygen they can use during exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18006574\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Having a high VO2 max can help you go faster and for longer periods of time. HIIT has been proven to significantly increase an athlete&#8217;s VO2 max, which can help them reach their peak performance.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Saves_Time\"><\/span><strong>Saves Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Time is becoming an increasingly limited commodity, and HIIT helps you make the most of it. With just a few minutes of work per day, you can squeeze in an effective workout that doesn&#8217;t take up much of your time. That means you can get in and out of the gym more quickly and spend more time with friends, family or just relaxing.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Vs_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-47284 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-1024x576.png\" alt=\"hiit vs cardio\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_You_Might_Want_To_Avoid_HIIT\"><\/span><strong>Why You Might Want To Avoid HIIT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although HIIT can be a great way to get fit quickly, it is not for everyone. It has some drawbacks, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Diminishes_Aerobic_Functioning\"><\/span><strong>Diminishes Aerobic Functioning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT is primarily anaerobic exercise, meaning it does not require a lot of oxygen or involve sustained activity. This means that you may not be able to sustain high-intensity activity for long periods of time and you may not improve your aerobic capacity as much.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Continually practicing this exercise can leave you fast and strong, but lacking in aerobic endurance. If you&#8217;re an athlete who relies on their aerobic capacity, you may want to look for other forms of exercise. A high resting heart rate (of about 75-80 beats per minute) may be a sign that you need to take a break from HIIT.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Activates_The_Fight_Or_Flight_Response\"><\/span><strong>Activates The Fight Or Flight Response<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The human body is wired to respond quickly in emergencies, and HIIT can trigger this fight or flight response. The surge of adrenaline that comes with a HIIT workout can make it difficult to sleep, and over time may lead to exhaustion. Other symptoms of a parasympathetic system that is overworked could include irritability, muscle tension and headaches.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re feeling constantly stressed or anxious, HIIT might make these feelings worse. Consider cutting back on HIIT and focusing on low-intensity exercise, such as yoga or walking, to give your body a chance to rest and recover.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Vs_Cardio\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"HIIT_Cardio_Vs_Steady_State_Cardio_Which_Is_Better\"><\/span><strong>HIIT Cardio Vs Steady State Cardio, Which Is Better?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Given the pros and cons of HIIT vs <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/\">cardio<\/a> discussed above, it\u2019s difficult to say which type of exercise is \u2018better\u2019. Ultimately, the type of exercise you choose depends on your goals, fitness levels, and preferences. Below are some scenarios where one type of exercise may be preferable over the other:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"If_Youre_A_Beginner_%E2%80%93_Choose_Steady_State_Cardio\"><\/span><strong>If You&#8217;re A Beginner &#8211; Choose Steady State Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aerobic fitness is the foundation of so many different sports and activities, so if you\u2019re new to exercise it can be beneficial to start with a lower intensity form of cardio. Steady state cardio can help you build a strong base of cardiovascular fitness, which will make higher intensity exercise easier in the future.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"If_Youre_Sport_Specific_With_A_High_Resting_Heart_Rate_%E2%80%93_Choose_Steady_State_Cardio\"><\/span><strong>If You&#8217;re Sport Specific With A High Resting Heart Rate &#8211; Choose Steady State Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Experienced athletes may want to focus on steady state cardio if they have a high resting heart rate and are training for a specific sport. This type of exercise can help you develop your aerobic capacity, allowing you to sustain higher intensity activity for longer periods of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to determine your heart rate? A simple way to measure your heart rate is to take your pulse. Place two fingers (not your thumb) on either side of your neck and count the number of beats you feel in one minute. The number you get is your heart rate. Anything above 65 warrants a break from HIIT.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Vs_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-47276 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-1024x576.png\" alt=\"hiit vs cardio\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"If_Youre_Sports_Specific_With_A_Low_Resting_Heart_Rate_%E2%80%93_Choose_HIIT\"><\/span><strong>If You&#8217;re Sports Specific With A Low Resting Heart Rate &#8211; Choose HIIT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have a low resting heart rate and are looking to improve sports performance, HIIT may be the way to go. This type of exercise can help you develop speed, power and agility, which are all important for athletes. Not to mention, HIIT can be completed in a shorter amount of time than steady state cardio.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Periodize_Your_Workouts_To_Get_The_Benefits_Of_Both\"><\/span><strong>Periodize Your Workouts To Get The Benefits Of Both<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to get the best of both worlds, consider periodizing your workout routine. This means alternating periods of HIIT with periods of steady-state cardio, allowing you to build both strength and endurance. Other advantages of periodizing your workouts include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Break fitness plateaus<\/b><span style=\"font-weight: 400;\"> &#8211; your body adapts to the same type of exercise over time, so periodizing your workouts can help you break through those plateaus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid burnout<\/b><span style=\"font-weight: 400;\"> &#8211; alternating HIIT and steady-state cardio can help you stay motivated and avoid burnout\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deliver lasting results &#8211;<\/b><span style=\"font-weight: 400;\"> periodizing your workouts can lead to more sustainable results in the long run\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce the risk of injury <\/b><span style=\"font-weight: 400;\">&#8211; by mixing up your routine, you can reduce the risk of overuse injuries\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Periodize_Your_Workouts\"><\/span><strong>How To Periodize Your Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Periodizing your workouts doesn\u2019t have to be complicated. In fact, it can be as simple as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Switching workouts based on your resting heart rate<\/b><span style=\"font-weight: 400;\"> &#8211; if you have a high resting heart rate, focus on steady state cardio. Once you\u2019ve built up your aerobic capacity, you can switch to HIIT.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternating workouts based on your goals <\/b><span style=\"font-weight: 400;\">&#8211; say you want to lean out for a wedding or improve your sports performance. You can alternate HIIT and steady-state cardio based on what you\u2019re trying to accomplish.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternating workouts based on your sports season <\/b><span style=\"font-weight: 400;\">&#8211; if you\u2019re an athlete, it may make sense to focus on HIIT during the off-season and steady state cardio for active recovery during the season.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternating workouts every 2-3 months<\/b><span style=\"font-weight: 400;\"> &#8211; if you\u2019re just looking for a change in routine, simply switch up your workouts every couple of months to avoid hitting a plateau.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The type of exercise you choose depends on your goals, fitness levels, and preferences. Steady state cardio is particularly beneficial for gaining aerobic fitness and improving sports performance. HIIT can help you build strength, speed, and power. Periodizing your workouts is a great way to get the benefits of both. So, experiment with different types of exercise and determine which is best for you.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Vs_Cardio\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Hitting the treadmill in the gym for thirty minutes, at a steady speed, is one way to get your cardio in and is certainly better than doing nothing at all. Plus, it has a host of health benefits in line with the American Heart Association&#8217;s recommendations (4).\u00a0Similarly, a session of HIIT (High-Intensity Interval Training) can [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":47920,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61,164],"tags":[],"coauthors":[123],"class_list":["post-47919","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts","category-hiit-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIIT Vs Cardio For Weight Loss And Health Benefits: Which One Should You Do? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HIIT VS CARDIO \u27a4 which one is best for you? Learn the benefits of each type of exercise and how to periodize your workouts for maximum results. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT Vs Cardio For Weight Loss And Health Benefits: Which One Should You Do?\" \/>\n<meta property=\"og:description\" content=\"\u2605 HIIT VS CARDIO \u27a4 which one is best for you? Learn the benefits of each type of exercise and how to periodize your workouts for maximum results. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1751568908-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"HIIT Vs Cardio For Weight Loss And Health Benefits: Which One Should You Do?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/\"},\"wordCount\":2768,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hiit-vs-cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1751568908-scaled.jpg\",\"articleSection\":[\"Cardio Workouts\",\"HIIT Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Hitting the treadmill in the gym for thirty minutes, at a steady speed, is one way to get your cardio in and is certainly better than doing nothing at all. Plus, it has a host of health benefits in line with the American Heart Association's recommendations (<\/span><a href=\\\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Similarly, a session of HIIT (High-Intensity Interval Training) can also get your heart rate up and provide a variety of health benefits (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">). While both are good workouts, it can get tricky when you're structuring a routine and trying to decide which one you should be prioritizing. <\/span><span style=\\\"font-weight: 400;\\\">What is the difference between HIIT and Cardio? And is there one workout that is more effective than the other? Let's dive into the nuances of both to figure out which one is best for your desired fitness goals.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Counts As A Steady State Cardio?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The name suggests an important quality that sets apart Cardio from <a href=\\\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\\\">HIIT<\/a>. Steady-state cardio is exactly that \u2014 steady and consistent, but not necessarily slow; it should be at a pace you can sustain for a while without becoming overly fatigued.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Examples of steady-state cardio include jogging, running, cycling, swimming, rowing, and brisk walking. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"HIIT Vs Cardio For Weight Loss And Health Benefits: Which One Should You Do? - BetterMe","description":"\u2605 HIIT VS CARDIO \u27a4 which one is best for you? Learn the benefits of each type of exercise and how to periodize your workouts for maximum results. 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Plus, it has a host of health benefits in line with the American Heart Association's recommendations (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">Similarly, a session of HIIT (High-Intensity Interval Training) can also get your heart rate up and provide a variety of health benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). While both are good workouts, it can get tricky when you're structuring a routine and trying to decide which one you should be prioritizing. <\/span><span style=\"font-weight: 400;\">What is the difference between HIIT and Cardio? And is there one workout that is more effective than the other? Let's dive into the nuances of both to figure out which one is best for your desired fitness goals.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Counts As A Steady State Cardio?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The name suggests an important quality that sets apart Cardio from <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">HIIT<\/a>. Steady-state cardio is exactly that \u2014 steady and consistent, but not necessarily slow; it should be at a pace you can sustain for a while without becoming overly fatigued.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Examples of steady-state cardio include jogging, running, cycling, swimming, rowing, and brisk walking. 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