Losing weight has never been easy for anyone! Be it a challenging diet or workout balance, there are a lot of factors responsible for the progression of fat loss.
Talking about the workout, two training formats, i.e., High-Intensity Interval Training (HIIT) and Cardio, are super effective. However, many of you won’t be doing both and would instead like to opt for only one workout in the beginning.
The effects of high-intensity training are much more metabolically driven on the body, and it has a better capability of burning fat within a short time.
On the other hand, traditional cardio exercises are, in fact, a form of exercise that enhances the heart rate, oxygen, and blood circulation all over the body.
Talking about weight loss programs, the fitness industry usually debates over the practices of HIIT and regular cardio. Each is beneficial in its own right; therefore, which plan is superior for fat loss? Let’s dive into the details and find out.
HIIT vs Cardio for Fat Loss
If you’ve been hearing a lot about HIIT, or high-intensity interval training, it’s one of the most commonly practiced strategies for weight loss.
However, traditional cardio exercises also stand well for fat loss. Nowadays, most gym trainers suggest HIIT.
So, what do you think about HIIT vs Cardio, which one would be better for fat loss? Let’s discuss them individually to find out the juicy details.
HIIT for Fat Loss
HIIT workouts for fat loss consist of quick, high-intensity workouts interspersed with rest intervals. The secret is to intensify your pulse rate and work many muscle groups at once during the active periods by pushing yourself nearly to your full effort.
All practitioners will suggest it as the first advantage of HIIT. They’ll also toss in the term “afterburn,” which refers to the calories you continue to burn after your workout.
There is some validity to that now. HIIT workout also entails that, after the session, the rate of your heartbeat remains elevated for a longer time than when exercising.
Also, some of the research studies analyzed reveal that while HIIT itself may utilize a comparatively smaller number of calories during exercise, it does boost total daily energy expenditure even further after the training.
The science, however, remains inconclusive. Additionally, as is the case with typical fads, people pushing HIIT for financial gain sometimes greatly overstate this afterburn impact.
Cardio for Fat Loss
Cardio, also known as cardiovascular exercise, is definitely an important training type that can be used for losing fat. Aerobic exercise takes place when you are exercising and utilizes energy in the process.
The rate of workout and the time that you spend on the machine will tell the rate at which you are burning calories.
In this case, intensity corresponds to the number of calories that are burnt within a certain time; normally the higher the intensity, the more calories burnt per minute.
As you can see, there are many types of cardio exercises that you can select; thus, having endless options for those activities that you find appealing.
It caters to all, from a simple jog, swimming, or cycling, to more complex activities like dancing, hiking, or engaging in sporting activities. It is good because it makes workouts less boring but also helps you keep on track with the exercises.
HIIT vs Cardio – Which is Better for Fat Loss?
HIIT usually involves movements that may require extra effort on your part. Thus, you may also get out of breath easily due to increased mechanical tension in your muscles in some exercises.
Many of the HIIT exercises entail some kind of resistance due to which you may also feel more pressure on your muscles. So, if you are doing an upper-body or lower-body workout, the muscular tension might be pronounced in these areas.
In contrast, cardio can be a lighter form of exercise for those who have more endurance but cannot take muscular tension. Thus, you may find yourself more inclined towards running instead of high-intensity resistance workout sessions.
So, what you choose between HIIT and cardio for fat loss also depends on your stamina and perseverance to last a workout.
Benefits of HIIT for Fat Loss
Short bursts of elevated heart rate are possible for the body with HIIT. Usually occurring at 80% of maximal heart rate, you cross the high-intensity threshold when you are nearly out of breath or unable to carry on a conversation.
1. Increased Caloric Burn
With continued HIIT exercise for a specific time, one can get an increased metabolic rate which burns more calories.
The exercise form is mostly practiced to burn more calories in a shorter timeframe.
Furthermore, regular HIIT workouts can increase your Resting Metabolic Rate (RMR), increasing caloric burn and resulting in more fat loss even when you’re not exercising. This boost in metabolism leads to the loss of fat.
2. Afterburn Effect (EPOC)
High-intensity interval training also increases resting metabolic rate, encouraging the afterburn. The afterburn effect’s scientific name is EPOC/excess post-exercise oxygen consumption, in which the body uses the available oxygen for repairing.
An exercise that ranges from moderate to intense will have an EPOC impact that could last two to ten hours.
It may be as little as 150 to 200 calories throughout that period, so it’s not very noticeable.
3. Time Efficiency
HIIT workouts involve completing exercise programs followed by rest or low-intensity exercises for a specific period before the resumption of intense exercises.
It is a more exhaustive approach that demands more calories throughout the workout session than the moderate-intensity forms.
However, the advantages of the exercise regime are not limited to obesity alone. Similar to HIIT, cardio also has its own benefits. which are listed below.
Benefits of Cardio for Fat Loss
Cardio enhances overall cardiovascular health and has been proven to contribute to fat loss. In fact, cardio can often torch away fat with great ease if you are a regular practitioner.
1. Calorie Burn
Cardio’s major benefit for weight loss is its ability to burn calories. This is dependent on the number of hours you exercise and the degree of workout intensity, which is used to determine the number of calories burnt.
Therefore, it can be concluded that the more you engage in this exercise form, the more calories will be burned per minute.
2. Heart Health
Cardio is as helpful in building the walls of the heart while enhancing the flow of blood within the body.
This means fewer chances of heart disease, stroke, and other chronic illnesses can be experienced among those who like doing cardio on a regular basis.
3. Metabolic Boost
Fewer calories require time for the body to recover and return to a normal energy usage state.
Still, cardio, as a lighter form of HIIT, can assist with a slight afterburn and allow you to burn more calories at rest.
Why Choose HIIT OR Cardio for Fat Loss?
Both cardio and HIIT (High-Intensity Interval Training) are excellent for fat loss, but they have their strengths and weaknesses.
Why HIIT?
High-Intensity Interval Training (HIIT) is a form of exercise that alternates between short bursts of intense activity. This means you can actively burn maximum calories in a shorter timeframe.
However, the exercise form needs elevated endurance as it increases your heart rate to the maximum. The other benefit of HIIT for fat loss is that it preserves muscle mass.
As compared to cardio, the high-intensity nature of the workouts stimulates muscle growth and maintenance, which is crucial for a toned physique.
Why Cardio?
Cardiovascular exercises are also a good way to lose body fat as well as weight. But it includes different workouts for longer periods.
Furthermore, cardio is also known for its positive impact on mental health. Studies explain that it releases endorphins during exercise which can help reduce stress, anxiety, and depression, contributing to a better mood.
All in all, regular cardio workouts strengthen the heart and lungs, improving overall cardiovascular health. This benefit extends beyond fat loss, contributing to better long-term health.
So, the comparison of Cardio vs HIIT for fat loss comes to a point where we can say both exercise forms are safe and effective for weight loss. But can you combine them for weight loss?
Can You Combine HIIT and Cardio?
If your goal is to maximize fat loss including overall fitness, combining cardio and HIIT can be a game-changing approach. You’ll have to modify your routine to alternate between these exercises.
However, while combining them, there are certain parameters that you must check to avoid getting injured and other health complications.
Make sure you combine HIIT and Cardio in your weekly plan and switch between them for the best lean mass retention and fat loss. Also, HIIT workouts often take a toll on the body and should be alternated between less intense workouts like walking or yoga to avoid injury.