Last Updated on January 24, 2025 by Daniele Lima
Burn More Fat Faster: HIIT vs Constant Cardio?
With the constant search for an improvement in the physical body and health, a question arises: What is the best choice between High-Intensity Interval Training (HIIT) and Constant Cardio? It’s a common question for those looking to lose weight. Both have scientifically proven benefits, but which is the best option? Based on renowned studies, this article provides the latest evidence to help you decide.
Table of Contents
What is HIIT? High-Intensity Interval Training Explained
HIIT (High-Intensity Interval Training) combines short periods of maximum effort with intervals of rest or light activity. A classic example is running at high speed for 30 seconds and walking for 1 minute, repeating for 15-30 minutes.
Scientific evidence: A study in the Journal of Obesity, from Australia, found that HIIT is effective in reducing body fat and improving metabolism in a short period of time. Furthermore, it generates an effect of COPD (Excess Post-Exercise Oxygen Consumption), which increases calorie burning even after training.
Understanding Constant Cardio: Steady-State Training Basics
Steady cardio, or steady-state training, involves maintaining a moderate pace for longer periods of time. Examples include brisk walking, light jogging, or cycling at a steady pace for 30-60 minutes.
Featured Study: Research published in Medicine & Science in Sports & Exercise, a renowned magazine from the United States, points out that constant cardio is highly effective for burning fat during exercise and improving cardiovascular endurance in the long term.
Calorie Burn Comparison: HIIT vs. Steady-State Cardio
HIIT: According to a study by the International Journal of Obesity, from the United Kingdom, HIIT burns more calories in less time, in addition to keeping the metabolic rate high for up to 24 hours after training.
Constant Cardio: Calorie burning occurs mainly during activity, being more stable. It is ideal for those who prefer longer and lower intensity exercises.
Targeting Abdominal Fat: HIIT vs. Constant Cardio
HIIT stands out in reducing visceral fat, which is the fat accumulated around the organs and considered more dangerous.
Detailed study: A Mayo Clinic Proceedings, a publication from the United States, reported that HIIT is significantly more effective at reducing abdominal fat compared to constant cardio, due to its high intensity and metabolic impact.
Improving Physical Conditioning: HIIT and Constant Cardio Compared
HIIT: Quickly improves VO2 maximum (cardiorespiratory capacity). A study of the European Journal of Applied Physiology highlighted that individuals who practice HIIT show greater improvement in aerobic capacity compared to constant cardio.
Constant Cardio: Ideal for improving aerobic resistance gradually. Researchers at Harvard University say this method is ideal for beginners and people who want more relaxing workouts.
Time Efficiency: Choosing the Right Workout for Your Schedule
HIIT: Excellent for those who have little time. A study in the Journal of Sports Science and Medicine, from New Zealand, shows that 20 minutes of HIIT can be as effective as 40-60 minutes of constant cardio in terms of calorie burn and metabolic results.
Constant Cardio: Perfect for those who prefer lower intensity and longer workouts, such as a relaxing walk or cycle.
Personalized Fitness: Selecting the Best Workout for Your Goals
Choosing between High-Intensity Interval Training (HIIT) and constant cardio depends on your fitness goals and preferences:
HIIT
High-Intensity Interval Training is ideal for individuals looking for quick weight loss, time efficiency, and who enjoy intense workouts. It burns a high number of calories in a short time and boosts metabolism for hours after the workout.
Constant Cardio
For beginners, individuals with injuries, or those who prefer low-impact exercises, steady-state cardio is a better option. It focuses on maintaining a consistent pace, improving endurance, and promoting joint-friendly movement.
Conclusion
Both methods have their advantages. HIIT offers fast, intense results, while constant cardio is better suited to long, consistent workouts. Before choosing, consult a physical education professional to assess your physical condition and create a personalized plan.
Frequently Asked Questions About HIIT and Cardio Workouts
How often should I do HIIT workouts?
Most experts recommend 2-3 HIIT sessions per week, allowing rest days between intense workouts to prevent injury and support recovery.
Is HIIT suitable for beginners?
Beginners should start slowly, modifying exercises and intensity. It’s recommended to build a base fitness level first and consult a fitness professional before starting intense HIIT workouts.
Can I lose weight with constant cardio alone?
Yes, constant cardio can help with weight loss, but it’s most effective when combined with a balanced diet and strength training. The key is maintaining a consistent calorie deficit.
How long are typical HIIT workouts?
Most HIIT workouts last between 15-30 minutes, making them time-efficient for people with busy schedules. The short duration is balanced by high intensity and post-workout metabolic benefits.
Are there any risks associated with HIIT?
HIIT can be intense and may carry higher injury risks. People with heart conditions, joint problems, or those new to exercise should consult a healthcare professional before starting HIIT.
Sources: Journal of Obesity (Australia), Medicine & Science in Sports & Exercise (EUA), International Journal of Obesity (United Kingdom), Mayo Clinic Proceedings (USA), European Journal of Applied Physiology (Europa), Journal of Sports Science and Medicine (New Zealand) and Harvard University (USA)