Why Interval Training Beats Steady-State Cardio for Faster Fat Loss Results

HIIT not only takes less time but is a lot more effective than steady-state cardio — here's why

HIIT is so effective because it burns body fat, builds muscle mass and improves your health in the process. It gives back so much with minimal effort.

One thing about HIIT, which many of us grow to love, is that it's mentally and physically challenging.

Some of the best advantages that I'd like to mention are:

• Better heart and lung health
• Improved circulation
• Better cognition
• Improved metabolism
• Optimal hormonal environment
• An ideal body composition

If you aren't convinced of the benefits (which don't even come close in the steady-state department), I'm not sure what will!

Here are some essential reasons why HIIT is far better than steady-state cardio for fat loss.

Four ways HIIT surpasses steady-state cardio for fat loss

One: Faster fat loss.

Compared to steady-state cardio, HIIT produces a significant fat loss in a shorter time.

One study conducted in 2010 found that just six sprint sessions of six 30 seconds all-out cycle sprints with 4 minutes rest over two weeks lead to a leaner waist by 3cm and much higher use of fat as fuel.

Men in this study didn’t lose weight but increased their muscle mass and burnt body fat in the process.

The shrinking of the waistline and high-fat oxidisation would have likely led to more dramatic fat loss if they had kept up this training for a few more months.

Two: Sprints build some muscle mass without lifting weights

You will build muscle mass and increase your power and strength with HIIT.

This is only evident if you combine proper nutrition and the correct recovery.

There will also be an improvement in your body composition due to the increase in anabolic hormones.

In both men and women, sprints increase Human Growth Hormone, which is critical for fat burning and muscle building. Unfortunately, HGH does not activate with steady-state cardio.

Three: Increasing endurance and work capacity

Studies show that sprinting is more effective than steady-state cardio for improving endurance capacity & oxygen uptake.

This process takes place because of the repetitive intervals at high intensity, leading to a couple of beneficial adaptations:-

• Increasing your bodies capacity to use more energy efficiently.
• Sprints train the body to burn more fat stores while preserving muscle glycogen.
• HIIT leads to faster running and cycling speed — great news for those preparing for events!

Four: Insulin sensitivity improvement

Alternating bursts and rest periods improve insulin sensitivity and blood sugar tolerance.

You also have the benefit of the post-workout calorie burn — leading to a more potent fat loss environment.

All these benefits stated above won't be achieved by steady-state cardio alone.

In saying that, there is no harm in doing low-intensity cardio — but don't count on it for massive fat loss. You need to push your body for short durations to get the fat loss benefits.

Some people may not have HIIT capacity due to certain medical or physical conditions.

Therefore, it may be more beneficial to stick with low impact cardio and use diet as your primary source for fat loss results.

NOTE: The health information in this post is for general information and educational purposes only and is not a substitute for professional advice. Accordingly, before taking any actions based on such information, I encourage you to consult with the appropriate professionals. I do not provide any medical/health advice.

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