- June 12, 2025 |
- General Health and Wellness
When it comes to cardio, most gym-goers land in one of two camps.
There’s the high-intensity crowd grinding through sprints, jump squats, and burpees in sweaty intervals. And then there’s the steady-state crew, cruising on the treadmill, elliptical, or bike for 30–45 minutes at a consistent pace.
So which one’s better?
Like most things in fitness, the answer depends on your goals. Whether you’re trying to lose fat, improve endurance, build muscle, or boost overall health, the style of cardio you choose should match your objective and your lifestyle.
Let’s break it down.
What is HIIT?
High-Intensity Interval Training (HIIT) involves short bursts of intense effort (usually 20–60 seconds), followed by short rest periods.
Think: sprinting for 30 seconds, walking for 60, then repeating the cycle.
Tabata, which is 20 seconds of effort, 10 seconds of rest, for 8 rounds is a perfect example of a HIIT style workout
A typical HIIT session lasts anywhere from 15 to 30 minutes, but trust us, that’s plenty.
What is Steady-State Cardio?
Steady-state cardio involves exercising at a consistent, moderate pace for a longer period—usually 30 to 60 minutes. This could be a brisk walk, a light jog, or cycling at a steady pace without fluctuating intensity.
For most of this exercise you should be able to hold a conversation, albeit a strained one, with a friend while walking/cycling. If you are barely able to speak sentences between gasping for air, you're going to hard. On the other hand, if the person you're chatting with doesn't know you're doing something, your probably not going fast enough.
It’s the go-to for people who want to zone out, catch up on a podcast, or ease into cardio with less strain on the joints.
If Your Goal is Fat Loss…
Both styles can work, but…
HIIT is often praised for its “afterburn effect” (known as EPOC), meaning your body keeps burning calories after the workout is over. Plus, it’s time efficient.
But steady-state cardio burns calories too and because it’s lower intensity, you can usually do it more often and for longer periods.
The best strategy is usually a mixture of both. 2-3 a week of HIIT, and 2-3 days a week of steady state.
For bonus points, throw in some strength building exercises. Training with weights has a similar EPOC affect as HIIT, and maintaining muscle burns more calories than fat while resting.
The verdict:
A well rounded exercise routine with weights, steady state and HIIT cardio is the best way to burn fat. Want help putting a plan together? Our personal trainers are here for exactly that purpose!
If Your Goal is Building Muscle…
Cardio can complement your strength training, but the wrong kind can also interfere with your gains.
HIIT tends to preserve muscle better, especially when paired with resistance training. It’s intense, explosive, and can even stimulate fast-twitch muscle fibers.
Steady-state, on the other hand, may lead to some muscle loss if overdone, especially during a calorie deficit.
The verdict:
If muscle is your priority, lean toward short HIIT sessions 2 or 3 times per week and keep most of your focus on lifting.
If Your Goal is Endurance…
Steady-state cardio is your best friend.
Training at a moderate, consistent intensity builds cardiovascular endurance and helps your body learn to sustain activity over time.
HIIT can still improve aerobic capacity but it’s the long, slower sessions that truly build a foundation for endurance athletes or anyone training for a distance event.
The verdict:
For 5Ks, marathons, or cycling events, prioritize steady-state. Add in HIIT for variety and speed development.
If Your Goal is Overall Health and Heart Fitness…
You really can’t go wrong with either. In fact, a good mix gives you the best of both worlds!
Both HIIT and steady-state improve heart health, lower blood pressure, and boost mood. The key is consistency and finding the style that motivates you to keep moving.
The verdict:
Mix both into your weekly routine. You don’t need to choose one forever... alternate based on your schedule, stress level, and energy.
What’s Right for You?
At Fitness 19, we are A Gym Built for You. Your cardio plan should match your goals, your lifestyle, and your preferences.
Not sure where to start? Ask one of our team members to help you structure a cardio plan that supports your workout split and gets results. And if you’ve been doing the same thing for months? This is your sign to switch it up.
Final Takeaway:
There’s no universal “best” when it comes to cardio. HIIT and steady-state each have their strengths. The real secret? Choosing the one you’ll actually stick with and making it part of a routine you enjoy.