Which Cardio is Best for Fat Loss? HIIT vs. Steady-State
Welcome to The Healthy Catholic Moms blog, where we focus on moving and nourishing our bodies so we can not only fulfill our vocations but excel in them with energy and joy. I’m Brittany Pearson, a Catholic wife, mom, and personal trainer, and I’m here to help you build sustainable healthy habits that fit into your life. My goal is to help you get results—and maintain them—without spending hours at the gym or meal prepping all weekend long. Let’s dive into today’s topic: HIIT vs. steady-state cardio for fat loss.
Strength Training: The Foundation of Fat Loss
Before we talk cardio, let me be clear: strength training should be the backbone of your workout routine. It’s the most effective way to change your body composition, rev up your metabolism, and maintain fat loss over time. That said, cardio has its place, too, offering benefits like improved heart health, increased endurance, and higher VO2 max. But do you need cardio for fat loss? Not necessarily. Cardio can be a helpful tool, but it’s not a requirement.
HIIT vs. Steady-State: What Are They?
- Steady-State Cardio: This involves maintaining a consistent pace (like walking, jogging, or cycling) for 20-40 minutes or more. It’s a tried-and-true method that’s been recommended for decades.
- HIIT (High-Intensity Interval Training): This is a series of short, intense bursts of effort (think sprints or rowing) followed by periods of rest. True HIIT involves working at maximum effort (a 10 out of 10 on your effort scale) for 20-30 seconds, followed by a rest period. A few rounds can take just a few minutes but deliver a powerful workout.
What Does the Research Say?
Research is mixed on whether HIIT or steady-state cardio is better for fat loss. Studies show both methods can be effective, and the results often come down to personal preference and effort:
- A PubMed study comparing the effects of HIIT and steady-state cardio found that while HIIT is more time-efficient, it’s not necessarily superior for fat loss in sedentary adults.
- Another study highlighted the metabolic benefits of HIIT, such as greater excess post-exercise oxygen consumption (EPOC), lower appetite, and improved blood lipid profiles. These effects might make HIIT slightly more effective for some people.
The Bottom Line: Do What You Enjoy
The best workout is the one you’ll actually do. If you enjoy steady-state cardio like walking or jogging, stick with it. If you prefer the quick, intense nature of HIIT, go for it. Both methods can be part of a balanced fitness routine.
My Personal Take
As a busy mom of four, I’ve found HIIT to be a lifesaver. It’s perfect for squeezing in a workout when time is tight. I can add five minutes of sprints at the end of a strength training session and get a great cardio boost without needing a full 30-minute session. Plus, I’ve noticed that intense intervals tend to lower my appetite for the rest of the day, while steady-state cardio sometimes makes me hungrier.
That said, I still love steady-state cardio for its meditative qualities. Walking or jogging at a steady pace can be a great way to clear your mind or enjoy the outdoors. For endurance activities like running a 5K, having a mix of both HIIT and steady-state training can help build a strong aerobic base.
How to Incorporate Cardio Into Your Routine
If you’re looking to add cardio to your workout plan, here’s how I recommend doing it:
- For Busy Moms: Try 5-10 minutes of HIIT at the end of your strength training session. This could be sprint intervals on a treadmill, rowing, or even stair sprints.
- For Beginners: Start with steady-state cardio at a pace you can maintain for 20-30 minutes. Once you’re comfortable, you can try adding short intervals of HIIT.
- For Fat Loss: Use cardio strategically. Combine it with strength training and a balanced diet to see the best results.
Final Thoughts
Ultimately, both HIIT and steady-state cardio have their place in a well-rounded fitness routine. The key is to find what works for you, fits into your lifestyle, and keeps you consistent. Whether you’re rocking your baby during a workout or squeezing in sprints while dinner cooks, remember that every little bit counts.
It’s about us doing what we can REALISTICALLY get in + what we ENJOY doing!
Let me know your thoughts in the comments below! Do you prefer HIIT or steady-state cardio? How do you incorporate it into your routine?