Pick HIIT if
You have limited time (20–30 min sessions), enjoy intensity, and recover well.
Pick steady-state if
You want to stack lots of weekly volume without hammering recovery, or you already lift heavy 3+ times a week.
HIIT vs Steady-State Cardio: Which Burns More Fat?
April 15, 2026
Head-to-head trials show similar fat loss between HIIT and steady-state when total energy expenditure is matched. Adherence is the real deciding factor.
Match cardio to your calorie plan.
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