HIIT vs Steady-State Cardio
Comparing two popular cardio approaches to help you choose the best one for your goals.
The debate between high-intensity interval training and steady-state cardio has been a staple of fitness discussions for years. Both methods offer unique benefits, and the best choice depends on your goals, fitness level, and personal preferences. Here is an honest comparison to help you decide.
What Is HIIT?
High-intensity interval training involves alternating between short bursts of maximum effort and periods of rest or low-intensity activity. A typical HIIT session might consist of 30 seconds of all-out sprinting followed by 60 seconds of walking, repeated for 15 to 25 minutes.
The hallmark of true HIIT is intensity. During the work intervals, you should be operating at 80 to 95 percent of your maximum heart rate. This is genuinely uncomfortable, which is why HIIT sessions are relatively short. If you can sustain the effort for 45 minutes, you are not doing HIIT; you are doing moderate-intensity interval training.
What Is Steady-State Cardio?
Steady-state cardio, also called low-intensity steady-state or LISS, involves maintaining a consistent moderate intensity for an extended period. Examples include jogging, cycling at a comfortable pace, swimming laps, or brisk walking. Heart rate typically stays between 60 and 70 percent of maximum.
Sessions usually last 30 to 60 minutes, and the pace should allow you to carry on a conversation without gasping for air. This is the type of cardio most people default to and is the form humans have been doing for thousands of years through walking and light physical labor.
Comparing the Benefits
HIIT excels at time efficiency. A well-structured 20-minute HIIT session can deliver cardiovascular benefits comparable to 40 minutes of steady-state cardio. It also produces a significant afterburn effect, known as excess post-exercise oxygen consumption, where your body continues burning elevated calories for hours after the session.
Steady-state cardio, on the other hand, is easier to recover from and places less stress on joints, muscles, and the nervous system. It is more sustainable over time and can be performed daily without accumulating excessive fatigue. For people who also strength train, steady-state cardio interferes less with muscle recovery.
Both methods improve cardiovascular fitness, reduce the risk of heart disease, lower blood pressure, and improve insulin sensitivity. The differences in these health markers between HIIT and steady-state are relatively small when total exercise volume is matched.
Which Should You Choose?
If time is your primary constraint and you enjoy intense effort, HIIT is a powerful option. Limit HIIT to two or three sessions per week to allow adequate recovery, especially if you are also strength training.
If you prefer a more relaxed approach, if you are new to exercise, or if you are in a heavy strength training phase, steady-state cardio is the safer and more sustainable choice. Walking 30 to 60 minutes daily is one of the most underrated fitness practices and carries virtually no injury risk.
The optimal approach for most people is a combination of both. Include two HIIT sessions per week for cardiovascular efficiency and daily walking or light activity for general health, stress management, and active recovery. This hybrid approach delivers the best of both worlds without overloading your body.