Most people train to achieve a goal, no matter how loosely defined that goal might be. Effective training is about understanding which form of workout is best suited to achieving yours.
And the most common goal for gym goers is losing those extra kilos.
Two of the most popular forms of weight loss exercise are cardio and HIIT, AKA high intensity interval training. In this guide we’ll compare the two to find out which might be the best choice for you, particularly if you’re looking to lose weight.
What is HIIT?
High intensity interval training, now commonly known as HIIT, is a training method that involves stacking short, intense periods of anaerobic exercise on top of one another, with short recovery periods in between, until you reach the point of exhaustion. The general aim is to reach 80-95% of your max heart rate during these bursts.
HIIT has been around in some shape or form for half a century, although it has evolved a lot over that time. One of the first recorded instances of HIIT-style exercise was developed by Peter Coe, father of middle distance running legend Sebastian, who would send his son on multiple 200m sprints, with 30 second recovery periods in between.
These days HIIT can involve any number of exercises, from bodyweight work like jumping jacks, burpees, push ups and squats, to equipment exercises like skipping, rowing, assault bike cycling, kettlebell swings and deadlifts.
HIIT training vs cardio
Somewhat confusingly, many examples of HIIT are a form of cardio training, because cardio training is simply any exercise that elevates your heart rate.
But for our purposes, ‘cardio’ will refer specifically to low intensity steady-state (LISS) cardio, where you keep your heart rate elevated, usually at 50-80% of your max, for an extended period: think a session on a treadmill, a stationary bike or a climber.
One major cardio and HIIT difference is that while cardio and weight training are generally treated as separate forms of exercise, HIIT often involves short burst weight training and bodyweight exercises.
Another key difference between HIIT vs low intensity cardio is obviously intensity, which can define who is capable of completing the workout.
The very definition of HIIT is a high intensity workout, so it’s best undertaken by those who are perfectly fit and able. Low intensity cardio exercise, meanwhile, is able to be enjoyed by pretty much anyone, from the elderly, to the disabled, to those recovering from injury.
Cardio vs HIIT for weight loss
Which is better for weight loss: cardio or HIIT? Good news: this is a rare fitness question with a clear-cut answer. HIIT.
A HIIT workout is capable of burning 25-30% more calories per session than other exercise. Some experts suggest that you can burn as many calories in a 20-minute HIIT session as you would during a 45-minute LISS cardio workout.
HIIT is therefore the perfect choice for anyone looking to lose weight, although, like any exercise, HIIT only forms half of the equation. In order to lose weight you need to operate at a calorie deficit – more calories going out than coming in – so you’ll need to construct a diet that ensures that deficit. Once you’ve dropped the weight, you’ll need to take a long-term and sustainable approach to good eating.
Why HIIT workouts better than cardio
In the battle of HIIT vs cardio, HIIT is the clear winner in terms of weight loss. But is it a better workout? There are more factors to choosing your ideal training method than the ability to drop excess body fat. A few of the other key considerations include:
1. Meets your capability
Many people simply aren’t cut out for a HIIT workout, whether due to age, mobility issues, a disability, a chronic condition or an injury. HIIT demands a lot from its participants, and could prove too much, or a legitimate health hazard, to some.
2. Equipment
There are many forms of HIIT and cardio that don’t require any equipment at all. But if you want variety in your workout, it’s good to have access to plenty of options.
HIIT workouts utilise a more diverse range of equipment, including many weight training items. Cardio workouts are usually more focused on machines, like those in the innovative, touchscreen-fitted Matrix range.
3. Access to expertise
HIIT is usually undertaken under the guidance of a trainer, who crafts a workout and ensures you maintain your form and intensity throughout. Cardio training can be done solo and tends to be a little more relaxed: you jump on a bike or a treadmill and can zone out while you work out.
4. Non-weight loss goals
HIIT is not only great for weight loss. It can form a quick route to achieving any number of other fitness goals too: building strength, sculpting and toning muscles, increasing speed, power and general performance.
LISS cardio is a great way to gradually increase your aerobic fitness and endurance. If you’re training for a long run, ride or hike, cardio can be the ideal option.
5. Workout preferences
Some people like to feel the burn. Some like to get their workout done as quickly and efficiently as possible. Others prefer a more relaxed approach to exercise. Your perfect workout will match your personal preferences.
GymQuip: HIIT and cardio machine specialists
No matter whether you prefer HIIT or LISS cardio, and no matter whether you work out at home or you own a commercial gym, at GymQuip we’ve got you covered.
Home to Australia’s largest fitness showroom, we have all the HIIT and cardio equipment you could ever need. Come on in to test and try our complete range, including our high-end Matrix range of ascent trainers, treadmills and ellipticals.
We’re your commercial gym specialists. Our end-to-end commercial gym fit out service sees us consult, design and fit-out your gym floor, then provide all the service and support you need to keep your gym equipment humming (additional charges may apply). We can also help with home gym fitouts.
Not in Canberra? We deliver Australia-wide, with orders shipped within 24 hours. Our range is also covered by our price match guarantee, so you can be confident of always getting the very best deal.
Get in touch with our friendly team today to book your on-site consultation.