When it comes to cardio for fat loss, there’s often a debate: Should you do high-intensity interval training (HIIT) or stick with steady-state cardio? Both have their place, and knowing how to use them can make a big difference in reaching your goals.
Here’s a breakdown to help you decide what works best for YOU:
The Case for HIIT
HIIT (High-Intensity Interval Training) involves short bursts of high effort followed by rest or low-intensity recovery. For example, sprinting for 30 seconds and walking for 1 minute.
Why it works for fat loss:
- It’s time-efficient: You can torch calories in just 15-30 minutes.
- It boosts metabolism: HIIT increases calorie burn even after your workout ends.
- It builds both aerobic (endurance) and anaerobic (power) fitness.
But…
HIIT isn’t for everyone. It’s tough on the body, requires longer recovery, and can feel overwhelming if you’re just starting out.
The Case for Steady-State Cardio
Steady-state cardio involves maintaining a consistent pace for an extended period, like walking, jogging, or cycling.
Why it works for fat loss:
- It’s easy to sustain: You can do it for longer without burning out.
- It’s great for recovery: Perfect for active rest days.
- It’s accessible: You don’t need fancy equipment or high fitness levels to start.
But…
To burn the same calories as HIIT, you’ll need to spend more time exercising, and it may not improve overall fitness as quickly.
The Best Choice? Use Both!
In our Blueprint to Fat Loss Program, we guide you on how to combine HIIT and steady-state cardio based on your fitness level, time availability, and fat loss goals.
Here’s how it might look:
- HIIT: 1-3 sessions per week (e.g., sprint intervals or circuit training).
- Steady-State Cardio: 3-5 sessions per week (e.g., brisk walks, cycling, or swimming).
- Mix and match: A short HIIT session on busy days, and a relaxing walk or jog on recovery days.
By use both approaches, you’ll maximise calorie burn, support recovery, and keep your workouts exciting and sustainable.
Ready to Make Fat Loss Simple?
If you’ve been unsure about how to use cardio to reach your fat loss goals, our Blueprint to Fat Loss Program is designed to take out all the guesswork. It includes:
- Tailored training/cardio plans.
- Workouts that fit your schedule and fitness level.
- Full support through our app, including tutorial videos, nutrition guidance, and a supportive community.
Click below to join and get started on your fat loss journey today!