Steady-state cardio and high-intensity interval training, or HIIT, are two popular workouts that can improve endurance and burn calories. Steady-state cardio keeps your heart rate at a consistent, moderately challenging level, while HIIT alternates between periods of intensity and recovery. These differences mean the workouts have varying effects on fat loss, fitness, and health.
Steady-state cardio (sometimes called moderate-intensity continuous training) steadily burns calories. It also may be easier for people to maintain over time—this can support fat loss, especially for beginners.
Specifically, steady-state cardio may require less recovery time or rest days than HIIT, so steady-state can be performed more times throughout the week. That may increase the chances that someone exercises for at least 150 minutes per week, which is associated with lower body fat.
While HIIT can burn more calories in a shorter period of time, its intensity may make it harder to sustain.
Though steady-state cardio may be an easier way to stay consistent with your fitness, in general, both methods can be helpful if you’re looking to manage weight. Research shows that HIIT and steady-state cardio lead to similar changes in body fat and body composition, and both appear to limit appetite in the short term.
Any kind of cardio can increase your cardiovascular fitness. However, HIIT is able to significantly boost fitness in less time than steady-state cardio.
HIIT improves your body’s aerobic system, or its ability to use oxygen for energy. Research has shown that HIIT increases VO2 max—a measure of how well your body can use oxygen during hard exercise—faster than steady-state cardio can.
In addition, HIIT can boost the body’s anaerobic capacity, or the ability to use other sources of energy besides oxygen. This system kicks in when you’re sprinting or running up stairs, for example.
Though further research is needed, it’s likely that training both the aerobic and anaerobic systems—as you do in HIIT—can help you improve power and performance.
Plus, HIIT challenges not only your heart, but also your muscles, leading to improved strength and endurance.
Though HIIT may be a more effective way to quickly boost your fitness, steady-state training can still be useful.
Steady-state cardio and HIIT are both good for building aerobic capacity and managing weight. But they can look quite different in practice.
Since HIIT involves periods of intensity interspersed with rest, most movements require “all out” effort, but for a very short period of time (no more than a couple minutes). During HIIT, you may be at or above 80% of your peak heart rate.
With steady-state cardio, you maintain a consistent pace and heart rate over an extended period of time, usually between 30 minutes up to a couple hours. Your heart rate should be below 80% of your peak.
Some steady-state cardio and HIIT workouts are similar—like cycling or rowing—and just differ in intensity and time spent exercising. However, each type of cardio has their own unique workouts too.
Both HIIT and steady-state cardio can be great for your health. But the best one depends on your lifestyle, health, and fitness goals. Here are some things to keep in mind when deciding between the two cardio styles:
- Steady-state cardio is often more sustainable: These workouts tend to be lower impact and put less stress on your joints. In fact, steady-state cardio is often recommended for people who are managing chronic pain, recovering from an injury, or trying to ease into a new exercise routine. On the other hand, HIIT carries a higher risk of injury if overdone or performed with poor form.
- Steady-state cardio can be performed daily: Since steady-state cardio requires more moderate efforts, it can be done consistently or every day, if you wish. However, HIIT requires maximal effort so it’s best done sparingly, with proper technique and ample warm-up and recovery time.
- HIIT is best for busy schedules: HIIT workouts usually involve a few short bursts of intense exercise, so if you’re short on time and looking for a workout to improve strength and endurance, HIIT may be ideal for you.
- HIIT offers more variety: HIIT workouts come in many shapes and sizes—it may or may not involve equipment and offers different kinds of circuit training exercises, among other variations. This makes it less monotonous than steady-state cardio, which may make it more enjoyable for some people.
Many people perform both styles to change up their exercise routine throughout the week. Steady-state cardio is often used for daily conditioning, and HIIT to boost performance.
But whatever you choose, it is important to listen to your body and adjust your routine based on your energy levels to ensure you are maintaining a sustainable cardio exercise plan.
Talk to your primary care provider before starting any new exercise program, and stop exercising if you feel any pain other than normal muscle soreness.
