HIIT vs Steady State Cardio

The Claim: High Intensity Interval Training causes you to burn more calories than steady state cardio (given the same amount of work)

Answer: FACTOID

High Intensity Interval Training (HIIT) is marketed as the being superior to steady state cardio for calorie burning and fat loss. From a time and efficiency stand point it might work better simply because you can get more work done in the same amount of time. But as far as the total amount of work done there is no difference.

HIIT is useful if you want to get a cardio workout done in a short period of time, but you and I both know most people are doing it for fat loss and not for the cardiovascular health benefit. In which case it’s just a matter of total work done.

The people who market HIIT demonize steady state cardio as if it is something bad for you but that couldn’t be further from the truth.

Slower paced steady state cardio is a great way to clear your mind, relax and unwind. There is definitely a place for lower intensity activity like walking or jogging. Anyone who tries to tell you that it’s not good for you is just trying to sell you a HIIT program.

For general health walking at least 30 minutes per day is one of the best things you can do.

And HIIT is just fine too if you like doing it, but if you don’t like it there is no reason to you have to do it.

And a final note, neither of them are any good for fat loss.

John

Posted by johnbarban in cardio
Tags: cardio, HIIT |27 Comments

27 Responses to “HIIT vs Steady State Cardio”

  1. James Says:
    February 20th, 2010 at 9:03 am

    here’s another factoid that I see all the time in bodybuilding lore, people apparently believe that doing Pullovers with deep breathing will expand their rib cage. This has to be the most ridiculous thing I’ve ever heard of, following along their logic, that would mean people who do yoga, or other forms of deep breathing with some exercise should have big rib cages. I don’t see how people think that doing an exercise a few times a week could cause your bone structure to change.

  2. Jordan Says:
    February 20th, 2010 at 11:07 am

    I like to walk ~40-45 minutes per day, just for the sheer enjoyment of it. It’s hard for me to understand why anybody wouldn’t want to walk, like when people obsess over getting a parking spot as close as possible to the grocery store/ mall/ whatever. Don’t get it. If I miss a day, it annoys me greatly, lol.

  3. johnbarban Says:
    February 20th, 2010 at 12:30 pm

    We are definitely built to walk. It’s kinda sad that in a 24 hour period its actually a big deal to try and spend even 1 of those hours walking.

    JB

  4. johnbarban Says:
    February 20th, 2010 at 12:30 pm

    Ridiculous.

  5. Andrew Says:
    February 20th, 2010 at 1:40 pm

    “And a final note, neither of them are any good for fat loss.”

    Could you please clarify what you mean by that? In my opinion, they may not be as *effective* or *efficient* as cutting calories, but they can definitely be a potent tool in your arsenal. I play soccer three times per week and do a 1.5 hour spin class once a week. If I’m being conservative and estimate 500 calories burned for each activity (and after factoring in a conservative VO2/max along with my HR monitor, that IS conservative for me) that’s 2000 extra calories burned per week.

    That’s a tidy sum. Sure, I can do more by IF and eating less, but 2000 calories is still pretty good. If I eat 300-400 calories below BMR and combine it with the cardio AND the weights, that’s easily over a pound of fat loss per week. And I realize that I’m in great shape, and not everyone can sustain as high of a heart rate for as long as I can (not that I’m some elite athlete, but I’m not an under-trained individual, either). But even still, any extra calories burned is icing on the cake when you speak of trying to lose fat as quickly as possible.

    Also, what are your thoughts on these studies?

    Thanks,
    Andrew

  6. johnbarban Says:
    February 20th, 2010 at 2:17 pm

    Andrew,

    In clinical research it has been shown that adding ‘cardio’ to a diet doesn’t provide any extra benefit for weight loss. This is because the extra ‘cardio’ causes people to eat more food, rest more, be less active throughout the rest of their day etc. It’s these other factors that don’t get measured that make extra cardio rather useless for losing weight. Also the more you do a specific exercise the more efficient you become at it which means you burn less calories per minute of that exercise. And finally the lighter you are the less calories you burn during any bodyweight dependent exercise (like running/walking). These are the reasons I say that extra cardio is no good for weight loss. It always comes down to caloric restriction.

    As far as the studies you posted; this blog is not a place where we review research because it takes far too much time to properly analyze a body of research. That is the sort of thing we cover in our online courses.

    JB

  7. Andrew Says:
    February 20th, 2010 at 2:42 pm

    “In clinical research it has been shown that adding ‘cardio’ to a diet doesn’t provide any extra benefit for weight loss. This is because the extra ‘cardio’ causes people to eat more food, rest more, be less active throughout the rest of their day etc. It’s these other factors that don’t get measured that make extra cardio rather useless for losing weight.”

    But that is simply a matter of personal discipline, not the exercise itself, is it not? After all, isn’t your entire blog about discipline? Eat what you want, just don’t eat too much. I am of the opinion that this is an important distinction to make. If one can do the extra work without the extra calories, it’s just that much more beneficial. Just because you feel hungry doesn’t mean you *have* to eat. Although, I do realize that ignoring that feeling is difficult for a lot of people. I guess that’s where IF comes in handy. You get used to the feeling and ignoring it.

    Also, from the studies I have read, steady-state cardio causes increased appetite the most, whereas the increased appetite is much less from HIIT. I’m curious about your thoughts on this and if you have seen these studies also.

    “Also the more you do a specific exercise the more efficient you become at it which means you burn less calories per minute of that exercise. And finally the lighter you are the less calories you burn during any bodyweight dependent exercise (like running/walking).”

    But at some point, you’re going to hit a limit on just how efficient you can be. You’re never going to be able to just coast at a zero-calorie expenditure. And if ARE becoming more efficient at one level, you can always push yourself to go faster. So, while you may be more efficient at running an hour at speed 6 on the treadmill, you can always push it to 7… 8… 9…, etc. to keep it challenging and keep burning the calories.

  8. johnbarban Says:
    February 20th, 2010 at 3:35 pm

    Andrew,

    Yes it’s about discipline, but if you’re disciplined enough to control your calories then you wouldn’t need to go out of your way to do extra cardio. Of course it would be a ‘bonus’ but not necessary.

    As far as the steady state vs hiit on appetite, I haven’t seen the research but it already sounds like those papers are fishing for a conclusion that fits hiit better. ANY exercise will stimulate hunger if done enough, dividing it up into which one does it more or less is futile.

    As for efficiency, yes there is a point when you hit a so called max efficiency, but it’s impossible to continue to run faster without eventually breaking down. The point is you can’t fix more with more. You simply cannot get to the point when you’re sprinting for an hour straight, you’ll eventually hit a physiological limit.

    make sense?

    JB

  9. Andrew Says:
    February 20th, 2010 at 4:53 pm

    “As for efficiency, yes there is a point when you hit a so called max efficiency, but it’s impossible to continue to run faster without eventually breaking down. The point is you can’t fix more with more. You simply cannot get to the point when you’re sprinting for an hour straight, you’ll eventually hit a physiological limit.”

    I absolutely agree on the fighting more with more. I used to try to do this, but it just takes its toll on the body. Of course, at that max efficiency point, you probably need far less fat loss than someone who isn’t at that point.

    I guess the comment about not being any good for fat loss struck me in an odd way. It has been my experience, and the experience of my friends, that there exists a balance between doing a reasonable amount of cardio with a simultaneously reasonable amount of calorie restriction. I can easily do a 300-400 calorie per day deficit and still do a 4-day per week cardio schedule. I can’t do it for an extended period of time, but it’s completely possible for 2-4 weeks once or twice per year, if needed. Even without the cardio, cutting out an extra 2000 calories per week would be difficult. Of course, the more you swing in either direction (more cardio requires more calories, and less calories will hinder increased cardio), the more unnecessarily difficult the tasks become.

    My apologies if I seem argumentative, as that is far from my intention. I don’t have a very good online “voice,” if you will. I appreciate the feedback, and keep up the good work.

  10. johnbarban Says:
    February 20th, 2010 at 4:58 pm

    Andrew,

    This is a great discussion and not argumentative at all.

    JB

  11. johnbarban Says:
    February 20th, 2010 at 5:01 pm

    btw, what do you think of the new theme of the blog?

  12. Jay Says:
    February 20th, 2010 at 6:45 pm

    “This is because the extra ‘cardio’ causes people to eat more food, rest more, be less active throughout the rest of their day etc”

    People I know who have increased their cardio fitness significantly (gone from doing nothing to doing a marathon)always tell me how much better they feel, how they sleep better, and get more done during their day. Could it be that before their daily tasks feel easier than before because they use a lower percentage of their vo2 max than before?

    Also, I’ve read in a Tony Robbins book and in my personal training certification that as your cardiovascular fitness increases you burn a higher ratio of fat to glycogen, is this true?

    I’ve never really been into cardio before but I’m experimenting on myself to see if getting higher cardio fitness will make me perform better in my everyday life.

  13. johnbarban Says:
    February 20th, 2010 at 6:55 pm

    Jay,

    Going from zero cardio to doing regular cardio is going to feel great for sure. But the point is that using it as a tool for weight loss is usually ineffective. There are lots of people who can do a solid 60-90 minutes of cardio every day and still not lose a pound.

    The stuff about burning more fat might be true to some limited extent, but the overall effect on weight loss is irrelevant if you’re eating too many calories.

    JB

  14. Andrew Says:
    February 20th, 2010 at 7:26 pm

    New layout looks great. Dig it.

    BTW, was that you I spied in that hilarious Pilon “8 lbs of lean mass” video?

  15. johnbarban Says:
    February 20th, 2010 at 7:29 pm

    Yeah man, that is me and Pilon in the golden army gym…we call it ‘the bunker’

  16. Keith Says:
    February 20th, 2010 at 8:25 pm

    Great video John,
    BTW did you read this article on Yahho today http://health.yahoo.com/experts/healthieryou/15578/eat-pasta-drop-pounds/

    What really bugs me about it is that people are still being tricked into thinking that you are restricted to certain foods when you try to lose fat, and that certain types of pasta will make them fat. With the industry trying to market stiff like whole grain pasta, when it really is not helping the consumer. People should know that they can eat ANYTHING they want, just as long they are in a deficit.

  17. Justin Says:
    February 20th, 2010 at 10:41 pm

    Hey John,

    I was wondering, with your awesome weight loss. You said 25 pounds in 70 days. Did you follow eat, stop, eat?

    Sorry the question isn’t about cardio.

  18. Michael H Says:
    February 20th, 2010 at 11:10 pm

    JB,
    Kinda off-topic here, but I was told that by having a gallon of water with one of my workouts could somehow poison me in some way or damage my insides. Is this also a factoid? I’m really concerned because I’ve done it a few times.
    Thanks,
    Michael

  19. johnbarban Says:
    February 21st, 2010 at 12:53 am

    Justin,

    During my initial cut down in those first 3 months I was just counting total calories. I tried to get around 1200-1500 per day.

    I didn’t follow eat stop eat strictly per se, but I would easily go anywhere from 12-18 hours between meals quite frequently on my cut down.

    JB

  20. johnbarban Says:
    February 21st, 2010 at 12:55 am

    Micheal,

    Drinking water when you get thirsty is fine, but I wouldn’t force in more water than you feel like having.

    As long as you’re also going to the bathroom and getting rid of some of that water as the urge comes up then you should be ok.

    My other question is why on earth are you drinking so much water during your workouts?

    JB

  21. Antonio C. Says:
    February 22nd, 2010 at 1:28 pm

    I just love this discussion because I have been experimenting with high-intensity methods for strength training in the last six months. I do concur that HIT is more effective. It does not mean that it is better than cardio. It is just more effective. That’s important to me with my busy schedule.

    I now work out four times per week and each workout lasts 35 minutes; I burn at least 500 calories during the workout and around 200 thirty minutes afterwards for a grand total of about 700 calories (47/m/180). My fitness has improved and I look better than ever. Why? I have no idea but I can tell it works well for me.

    One thing about training the HIT-way is that it is mentally draining. That’s why I only work out four times per week using this method.

    Love the blog. You guys keep it honest and are always well informed. Thank you much.

    Take care,
    /AC

  22. Scott Says:
    February 25th, 2010 at 12:27 pm

    Page 5 of the Adonis Effect Workout Manuals:

    “Interval training helps boost your calorie burning, and is more effective than regular slow paced ‘cardio’ training.”

    Maybe this is still lingering around from earlier versions?

  23. johnbarban Says:
    February 25th, 2010 at 12:37 pm

    Yeah that is 1.0 version. And I suppose that line could have been qualified with the statement (given the same amount of time spent)

    But I’ve learned over the past two years that even explaining it that way would still leave people more confused than anything. We’re pulling any interval training suggestions out of the newer version simply because it’s not worth the time spent.

    Thanks for keeping me honest on this stuff.

    JB

  24. Renea Hambrecht Says:
    June 1st, 2010 at 11:11 pm

    I Love doing my hiit workout in the afternoon . It gives me energy throughout the day. If my workouts were highly intense, I feel great all day long. Supplements are not really necessary with the proper fitness training program , really good nutrition program and the proper rest.

  25. del.oguchi@gmail.com Says:
    January 18th, 2011 at 2:33 pm

    Hi John, i really love your theory and it makes soo much sense, my uestion is do you do any HIITs or cardio and what frequency, hope the thread is not too old

  26. From Atkins to Vegetarianism All the Way through to Venus Index Says:
    January 23rd, 2012 at 11:07 am

    [...] improve a bit, but thought that the best way to get in shape is by spending countless hours doing cardio and hundreds of [...]

  27. Never Quit: Adonis Index Success Story with Keith Taylor Says:
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    [...] He couldn’t run or do any high intensity training. [...]

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