HIIT vs Steady State Cardio - Which is Best?

The debate between HIIT (high-intensity interval training) and steady state cardio has raged in the fitness industry for years. The honest answer is - it depends on your goal, your fitness level and how much time you have.

What is HIIT?

HIIT involves alternating between short bursts of maximum effort and brief recovery periods. For example: 30 seconds all-out sprint followed by 30 seconds walking, repeated 10-15 times. Sessions typically last 15-25 minutes.

Advantages: Time-efficient, burns more calories in less time, creates an 'afterburn effect' (elevated metabolism for up to 24 hours post-exercise), improves cardiovascular fitness rapidly.

What is Steady State Cardio?

Steady state cardio is continuous exercise at a moderate intensity - jogging, cycling or swimming at the same pace for 30-60 minutes.

Advantages: Lower injury risk, easier to recover from, can be done more frequently, good for mental health, effective for improving base aerobic fitness.

My Recommendation

For most of my clients at G42 Studios, I recommend a combination of both. Use 2 HIIT sessions per week to maximise fat burning and metabolic impact, and supplement with 1-2 steady state sessions for active recovery, stress management and base fitness.

If you're short on time, prioritise HIIT. If you're highly stressed or in heavy training, add more steady state. Neither is inherently superior - the best one is the one you'll do consistently.