HIIT vs. Traditional Cardio: Which Burns More & Why

What if 20 minutes of exercise could deliver similar results to an hour at the gym? This promise has made High-Intensity Interval Training (HIIT) one of the most popular fitness trends of this century. Before you replace your running shoes with burpees, it is important to know the truth behind the hype.

So, in the debate of HIIT vs cardio, both have strong supporters. Fitness influencers love HIIT's time-saving power, while marathoners love long runs. A 2022 study found that both strategies improve body composition and cardiorespiratory fitness, but the "winner" isn't as obvious as social media suggests.

This isn't just about picking a workout; it's also about how your body improves fitness and burns calories, and which approach will work for you.

What is HIIT?

HIIT has short periods of maximum-effort training that are followed by shorter rest intervals. Compared with steady-state exercise, HIIT involves working at 80-95% of your maximum heart rate, then resting.

High-Intensity Interval Training (HIIT) combines vigorous exercise at 70-90% of the VO2 peak or 85-95% of the maximum heart rate, alternated by periods of active or passive recovery. Tabata exemplifies a traditional protocol: 20 seconds of maximal effort followed by 10 seconds of recovery, repeated 4 to 8 times.

Learn More: Best HIIT Workouts for Beginners Guide

How It Works

The intensity makes HIIT extraordinary. During intense work periods, your body uses anaerobic energy sources such as sprinting or weightlifting. This metabolic disturbance requires significant recovery, giving multiple benefits.

Common HIIT Exercises

• Sprint intervals (running, cycling, rowing)

• Burpees

• Jump squats

• Mountain climbers

• High knees

• Circuit-style bodyweight exercises

Duration: Most HIIT programs last 10-30 minutes, which is much shorter than the duration of cardio workouts.

According to research, HIIT burns 12.62 calories per minute, whereas traditional cardio burns 9-10 calories per minute. Depending on your weight and effort, 30 minutes of HIIT burns 250-500 calories.

What is Traditional Cardio?

Steady-state or moderate-intensity continuous training (MICT) is prolonged moderate cardiovascular exercise. Similar to jogging, cycling, or swimming, one can speak without breathlessness.

Traditional cardio is aerobic, requiring 60-75% of your maximal heart rate. At conversation speed, you're working hard enough to sweat and increase your heart rate, but not so hard that you can't talk.

How It Works

Moderate intensity aerobic metabolism burns more fat than carbohydrates. For energy production, your cardiovascular system efficiently delivers oxygen to muscles.

Common Traditional Cardio Activities

• Jogging or running at a steady pace

• Cycling at moderate intensity

• Swimming laps

• Using cardio machines (elliptical, treadmill, stationary bike)

• Brisk walking

• Rowing at a sustainable pace

Duration: Most cardio sessions last 30-60 minutes, while athletes go longer.

Moderate-intensity treadmill workouts burn 9.48 calories per minute. A 45-minute workout burns 425 calories, whereas an hour-long workout burns 550-600 calories, depending on effort and body weight.

HIIT | The Pros & Cons

The Pros

1. Quick Results

HIIT's main benefit is that it helps you get more done in less time. It was found that moderate training for 5 hours per week had the same effects on body composition, aerobic fitness, blood lipids, and insulin sensitivity as HIIT for 1 hour.

2. The Afterburn Effect (EPOC)

Here, HIIT became well-known. Extra oxygen consumed after a workout, or EPOC, means that you burn more calories. A study found that EPOC from HIIT can increase calorie burn by 6–15% for 24–48 hours after exercise.

However, research indicates that continuous EPOC accounts for only 6–15% of the net oxygen cost of exercise. The afterburn effect could add 53 calories to the 350 calories you burn during your workout.

In the long run, doing HIIT twice a week burns 5,500 calories, or 1.5 pounds, per year.

3. Fat Loss Rate

According to a 2023 meta-analysis, HIIT outperforms moderate-intensity continuous exercise for waist circumference, percent fat mass, and VO₂ peak. For 18-30-year-olds, HIIT best promotes fat oxidation and muscle retention.

The fat-burning benefit of HIIT comes from its capacity to maintain muscle mass while targeting fat, and especially the harmful visceral fat that builds up around your organs.

4. Cardiovascular Improvements

After 4 weeks of HIIT workouts, the cardiovascular fitness of overweight, inactive young women improved. It's better when stroke volume, oxygen consumption, and mitochondrial oxidative enzyme activity increase.

HIIT is more cardio-friendly than steady-state cardio, as it improves both your aerobic and anaerobic systems.

HIIT Workouts for Women

Particularly for women experiencing menopause, HIIT training for women boosts metabolism, increases muscle mass, and burns fat. This is ideal for ladies with busy schedules who just want to get in shape, these activities increase bone density, muscle strength, and daily productivity.

The Cons 

1. High Injury Risk

Intense HIIT exercises and fatigue increase the risk of injury. Jumping, running, and burpees impose stress on joints, tendons, and ligaments. Those new to fitness or with joint issues should be cautious.

2. Takes Longer to Recover

Most fitness experts recommend 1-3 days of HIIT per week for recuperation, depending on intensity. Extreme HIIT strains your brain and body more than moderate cardio. Heavy workouts, like daily HIIT without adequate rest, can lead to fitness plateaus and health concerns.

3. Difficult to Maintain

Yes, HIIT is hard. Very difficult. Continuously pushing yourself to near-maximum effort can be mentally tiring. This causes more dropouts than regular fitness programs.

Traditional Cardio | The Pros & Cons

The Pros

1. High Total Calorie Burn Per Session

Steady-state cardio expended 348 calories, HIIT 329 calories, and sprint interval training 271 calories during and post-exercise. 45 minutes of steady-state exercise at 85% maximum heart rate expended 519 calories during the session and 190 calories afterwards.

Simply, more time burns more calories. While high-intensity interval training burns more calories per minute, moderate cardio can be sustained for a longer duration, which increases calorie burn.

2. Low Injury Risk

Low impact on joints and connective tissues is a benefit of traditional cardiovascular exercise. No sudden or violent movements might cause tears or strains. This makes it suitable for use by those who are overweight, injured, or elderly.

3. Best for Fat Oxidation

At moderate activity (60–70% of the maximal heart rate), fat is burned more. Even though it burns fewer calories per minute than HIIT, it helps burn fat.

4. Cardiovascular Strength

Traditional cardio provides a solid aerobic foundation for cardiovascular health and stamina. It improves heart pumping and oxygen use in muscles. It also increases daily performance and reduces resting heart rate.

5. Accessible for All Fitness Levels

Anyone can begin a walking program. Not everyone can do high-intensity interval training. Traditional cardio is flexible, gentle, and can accommodate almost any fitness level or physical limitation.

The Cons

1. Time-Intensive

Traditional cardio requires 45-60 minutes of exercise every session, 4-5 times per week, to get noticeable results. That's 3-5 hours a week, which is a significant commitment with busy schedule.

2. Minimum Afterburn Effect

It took three hours of steady-state exercise to burn only 64 calories. The first hour burned 70% of those calories. After HIIT, your body gets back to normal faster.

3. Possible Muscle Loss

Muscle catabolism can result from long cardio sessions and calorie restriction. For energy, your body may tear down muscle tissue during sessions over 60 minutes.

4. Monotony and Boredom

An hour on a treadmill can be monotonous. Many people lose interest and discontinue their exercise routine entirely due to its repetitive nature.

Which One Is Better?

There is no single winner. The better option will depend on your goals, schedule, and the type of training you can stick with over time.

For Fat Loss

A 2023 meta-analysis of 11 randomized clinical studies indicated no difference in body fat percentage reduction between HIIT and continuous cardio, and neither reduced abdominal visceral fat. For VO2 max, fasting blood glucose, and total cholesterol, HIIT was more effective.

Therefore, both are acceptable. The difference between HIIT and other methods is less pronounced, though HIIT can be better for people short on time. The important thing is to be consistent; the most effective exercise is the one you're actually going to do regularly.

For Time Efficiency

The superpower of HIIT is that it provides 70-80% of the benefits in half the time. If you have 20-30 minutes three times a week, HIIT will maximize your outcomes. HIIT is the practical solution for busy professionals, parents with little spare time, or anyone who finds it difficult to schedule workouts.

For Overall Health and Longevity

Both HIIT and cardio are beneficial for heart health, metabolism, and mental well-being. Long-term studies show that regular cardio can be better for heart health, but HIIT helps your body break down sugar and cope with energy demands.

Combine them. Research indicates that a combined approach is most effective for reducing % fat mass in young and middle-aged adults; however, high-intensity interval training (HIIT) over 6 weeks with 3-minute intervals is better than moderate-intensity exercise.

For Beginners

Start with cardio at an easy pace to safely build your fitness base. It is good for people new to exercise because it is safe and easy to maintain. After 8 to 12 weeks of building a strong base, you can slowly add HIIT workouts.

For Athletes and Advanced Exercisers

The Pareto principle is applicable in this context. 80% of your training should be conducted at moderate effort, while 20% should be at high intensity. This combination improves aerobic capacity, adds anaerobic power, and maintains flexibility.

Conclusion

The debate between HIIT vs cardio is complex. Both approaches are valuable, and the optimal strategy combines them appropriately.

HIIT gets great benefits in a short amount of time, which makes it perfect for getting things done quickly. Traditional cardio burns calories over time, lowers the risk of injury, and builds a strong aerobic base. They work together to make a complete exercise plan that is stronger than the sum of its parts.

Here's what to remember

• High-Intensity Interval Training (HIIT) burns 12-18 calories per minute, compared to 7-10 calories per minute for traditional cardiovascular exercise.

• The afterburn effect contributes an additional 6-15% in caloric consumption; however, it is not an instant fix.

• Traditional cardio burns more total calories each session due to the longer duration.

• Both give similar fat loss outcomes when the overall time period and effort are maintained.

• The most important thing is consistency, so do what you can to maintain it.

The real winner? The workout you will actually stick to. Listen to your body, start where you are, and don't be afraid to try new things. Everybody's fitness journey is different, and the best plan is the one that fits your life, not their Instagram feed.

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