HIIT Vs. Cardio Exercise

Are you trying to lose fat for the summer? In addition to making appropriate dietary adjustments, regular physical activity is crucial in this process, which is a common topic of enquiry from you guys. We often recommend a combination of strength training, HIIT (high-intensity interval training), and endurance activities like running or Nordic walking for effective weight loss. The key, however, is to find enjoyment in the chosen physical activity and engage in it consistently. Some individuals, though, still wonder if certain activities are more effective than others for burning fat.

If we delve into the details, a recent meta-analysis and systematic review published a couple of years ago in the British Journal of Sports Medicine once again demonstrates that high-intensity interval training (HIIT) may actually contribute to slightly higher fat burning compared to traditional cardio exercises. This is despite the fact that HIIT sessions, being shorter in duration, burn fewer calories than longer cardio workouts! In fact, HIIT leads to a greater increase in resting metabolic rate, resulting in continued fat burning for hours after the interval training session, as opposed to traditional cardio. HIIT thus serves as a counterbalance to the body's natural adaptation during weight loss diets, which often leads to a reduction in energy expenditure and a slowed-down metabolism.

However, it is crucial to note that this information does not imply that everyone should abandon running and solely focus on interval training for weight loss. Rather, this information highlights the practical aspect: interval training is shorter, making it more feasible for a significant number of individuals to incorporate it into their routine consistently. Another recent meta-analysis, published in the Scandinavian Journal of Medicine and Science in Sports, demonstrates that HIIT has a lower dropout rate compared to traditional cardio workouts. As a result, HIIT may be a more appealing option for many (including obese individuals) in terms of fat burning, as it can yield similar or even better results in less time and may be more enjoyable than traditional cardio workouts.

However, just like with nutrition, the best exercise regimen is the one that can be sustained in the long term. Therefore, choose physical activities that are sustainable, enjoyable, and can be incorporated regularly into your daily routine.

Literature

Viana, Ricardo Borges, et al. „Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT).“ Br J Sports Med 53.10 (2019): 655-664.

Reljic, Dejan, et al. „Prevalence and predictors of dropout from high‐intensity interval training in sedentary individuals: A meta‐analysis.“ Scandinavian journal of medicine & science in sports(2019).