{"id":179369,"date":"2020-08-15T12:03:52","date_gmt":"2020-08-15T10:03:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/"},"modified":"2021-02-11T17:54:19","modified_gmt":"2021-02-11T16:54:19","slug":"classic-cardio-or-hiit-workout-which-one-burns-fat-better","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/","title":{"rendered":"Classic cardio or HIIT workout &#8211; which one burns fat better?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/#What_is_HIIT\" title=\"What is HIIT?\">What is HIIT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/#Definition_of_cardio\" title=\"Definition of cardio\">Definition of cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/#What_is_the_difference_between_aerobic_and_anaerobic_exercise\" title=\"What is the difference between aerobic and anaerobic exercise?\">What is the difference between aerobic and anaerobic exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/#Benefits_of_HIIT_trainings\" title=\"Benefits of HIIT trainings\">Benefits of HIIT trainings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/#Disadvantages_of_HIIT\" title=\"Disadvantages of HIIT\">Disadvantages of HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/#Benefits_of_cardio\" title=\"Benefits of cardio\">Benefits of cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/#Disadvantages_of_cardio_exercise\" title=\"Disadvantages of cardio exercise\">Disadvantages of cardio exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/#Which_type_of_exercise_do_bodybuilders_and_advocates_of_strength_trainings_prefer\" title=\"Which type of exercise do bodybuilders and advocates of strength trainings prefer?\">Which type of exercise do bodybuilders and advocates of strength trainings prefer?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/#HIIT_vs_Cardio_%E2%80%93_who_is_the_winner\" title=\"HIIT vs. Cardio \u2013 who is the winner?\">HIIT vs. Cardio \u2013 who is the winner?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Are you worried about whether <strong>classic cardio<\/strong> or <strong>high-intensity interval training<\/strong> is more suitable for you? Each of these activities has<strong> many health benefits,<\/strong> but it is really important to choose the right one that will <strong>fit you like a glove.<\/strong> We <strong>will be happy to help you<\/strong> with that!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_HIIT\"><\/span>What is HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT, that is<strong><em> high-intensity interval training<\/em><\/strong>, is a form of interval training that generally <strong>combines short phases of intense exercise with short phases of rest<\/strong> or exercise with lower intensity. For example, an exercise within the HIIT program named&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/tabata-hiit-training-that-takes-you-to-your-goals\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Tabata<\/a> includes 20 seconds of maximum effort followed by 10 seconds of rest. One cycle of Tabata thus lasts only four minutes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT training usually <strong>combines two types of exercises &#8211; anaerobic and resistance training.<\/strong> During an explosive interval exercise, the <strong>heart rate should be approximately 80%<\/strong> above average for one to five minutes. During the rest phase, the heart rate should<strong> drop to 20%.<\/strong> Meters in the form of<strong> fitness watches<\/strong> will help you determine your heart rate during training. <span style=\"color: #ff6600;\">[1] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-1124x750.jpg\" alt=\"What is HIIT?\" class=\"wp-image-178271\" width=\"843\" height=\"563\" title=\"What is HIIT?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Definition_of_cardio\"><\/span>Definition of cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cardio is an acronym for <strong>Cardiovascular Exercise<\/strong>. It is a form of <strong>exercise with low to high intensity,<\/strong> depending on the <strong>type of exercise.<\/strong> Because the body <strong>needs enough oxygen<\/strong> to perform this exercise, it is considered an <strong>aerobic exercise.<\/strong>&nbsp;On the other hand, HIIT is an <strong>anaerobic exercise.<\/strong> During traditional cardio exercise, the<strong> heart rate should be kept approximately 60 to 80%<\/strong> above rest level.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When it comes to <strong>cardio<\/strong>, most people think of the word <strong>running<\/strong>, but there are a variety of options, such as <strong>cycling, skiing, swimming,<\/strong> or even lower-intensity exercises such as <strong>kayaking.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-1124x749.jpg\" alt=\"cardio training\" class=\"wp-image-178180\" width=\"843\" height=\"562\" title=\"cardio training\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_difference_between_aerobic_and_anaerobic_exercise\"><\/span>What is the difference between aerobic and anaerobic exercise?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aerobic exercise<\/strong> &#8211; an intense exercise that supports the circulation of oxygen in the blood and is associated with increased breathing rate. Examples are running, swimming or cycling.<\/li><li><strong>Anaerobic exercise <\/strong>&#8211; literally means &#8220;<em>absence of air<\/em>&#8221; or &#8220;<em>without oxygen<\/em>&#8220;. It consists of a short, intense burst of physical activity, such as a sprint, where oxygen consumption exceeds its supply. Subsequently, the body is driven by the energy stored in your muscles through a process called glycolysis. <span style=\"color: #ff6600;\">[3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-1124x750.jpg\" alt=\"What is the difference between aerobic and anaerobic exercise?\" class=\"wp-image-178245\" width=\"843\" height=\"563\" title=\"What is the difference between aerobic and anaerobic exercise?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_HIIT_trainings\"><\/span>Benefits of HIIT trainings<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT has <strong>a number of benefits,<\/strong> especially for people who already have <strong>some experience with exercise<\/strong> and can <strong>handle sudden changes in intervals well.<\/strong> <span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Improves heart function<\/h3>\n\n\n\n<p>One of <strong>the most recognized benefits of high interval training<\/strong> is its <strong>positive contribution to heart health.<\/strong> HIIT can help<strong> strengthen the heart<\/strong> as well as help it <strong>recover earlier in patients with cardiovascular disease.<\/strong> In addition, it can also help <strong>improve metabolic functions.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is also confirmed by a study carried out in 2015 which found that <strong>a 10-week HIIT training program<\/strong> brought <strong>cardiovascular and metabolic benefits<\/strong> to people with heart problems and high blood pressure. Another research has shown that HIIT is <strong>safe and effective<\/strong> in patients with <strong>chronic stroke<\/strong> and older men with sedentary jobs.<span style=\"color: #ff6600;\"> [9]<\/span> The researchers also evaluated up to <strong>10 studies on the benefits of HIIT<\/strong> in elderly individuals with health problems such as coronary arteries, heart failure, hypertension, metabolic syndrome, and obesity. A meta-analysis of these studies revealed that subjects involved in HIIT training<strong> improved their cardiorespiratory abilities<\/strong> compared to moderate-intensity exercise. <span style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1124x749.jpg\" alt=\"Benefits of HIIT trainings\" class=\"wp-image-178258\" width=\"843\" height=\"562\" title=\"Benefits of HIIT trainings\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Improves VO2 levels<\/h3>\n\n\n\n<p>VO2 (maximum rate of oxygen consumption) is one of the best indicators of aerobic performance. It is expressed in <strong>millilitres <\/strong><strong>of oxygen consumed per minute of activity<\/strong> and adjusted to body weight in kilograms: <em>ml \/ kg \/ min<\/em>. HIIT training has been shown to <strong>improve VO2 levels.<\/strong> The reason is that exercise with a higher intensity results in <strong>a greater disruption of the body&#8217;s homeostasis,<\/strong> which literally <strong>requires more energy and oxygen<\/strong> when returning to normal basal levels. In addition, researchers believe that VO2 is one of<strong> the best predictors of overall health.<\/strong> The better your VO2 is, <strong>the faster you will be able to handle all kinds of intense exercise,<\/strong> which will help <strong>prevent heart disease.<\/strong> Evidence of this theory is a renowned study that focused on<strong> VO2 levels in participants exercising on an exercise bike.<\/strong> They alternated 20-second high-intensity periods with 10-second rest phases. In total, they exercised this way for 30 minutes a day, which was enough to <strong>visibly show an improvement in their maximal VO2.<\/strong> <span style=\"color: #ff6600;\">[10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Improves performance<\/h3>\n\n\n\n<p>As cardio exercise <strong>primarily improves the aerobic system,<\/strong> HIIT stimulates the <strong>aerobic as well as the anaerobic system.<\/strong> As a result, your body has <strong>more endurance and achieves better results<\/strong> in all forms of exercise, no matter what they are. HIIT therefore supports your performance even when<strong> lifting dumbbells or performing various sports activities.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-1124x750.jpg\" alt=\"HIIT improves performance\" class=\"wp-image-178219\" width=\"843\" height=\"563\" title=\"HIIT improves performance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Improves insulin sensitivity<\/h3>\n\n\n\n<p>The more <strong>sensitive<\/strong> the body is <strong>to insulin,<\/strong> the more it needs to <strong>lower blood glucose levels.<\/strong>&nbsp;The <strong>high-intensity exercise can also help<\/strong> effectively with this problem, as<strong> glucose levels are consumed faster during it.<\/strong> Therefore, HIIT can also be beneficial for <strong>patients with diabetes.<\/strong> Researchers believe that <strong>low- to medium-intensity physical activities,<\/strong> such as walking, <strong>may not be strong enough<\/strong> to improve cardiorespiratory condition in people with type 2 diabetes. A more intense exercise, on the other hand, may produce <strong>better results of the blood glucose control.<\/strong> The same study also showed <strong>a positive effect of HIIT training on blood pressure, but also the response to insulin.<\/strong> This training method can also <strong>increase insulin sensitivity<\/strong> to 24 up to 48 hours after exercise. <span style=\"color: #ff6600;\">[6] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,28936,44248,3738,28792,1562,8350,8350\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Promotes weight loss<\/h3>\n\n\n\n<p>Research shows that HIIT workouts are <strong>extremely effective when it comes to weight loss.<\/strong> According to one study, HIIT is even <strong>a better alternative to burning calories than cardio itself.<\/strong> This theory is confirmed by another study focusing on men over the age of 25 who are overweight. After 12 weeks, when one group participated in <strong>regular 20-minute HIIT exercises<\/strong> and the other only with a classic 30-minute cardio, <strong>a significant decrease in weight and visceral abdominal fat<\/strong> was found in the first group. Thus, these findings suggest that HIIT can help people <strong>burn more calories in shorter time.<\/strong> <span style=\"color: #ff6600;\">[13] [14] [15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, researches show that HIIT can be <strong>more effective<\/strong> than other types of exercise in <strong>reducing belly fat.<\/strong> <span style=\"color: #ff6600;\">[13] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-1124x749.jpg\" alt=\"Promotes weight loss\" class=\"wp-image-178285\" width=\"843\" height=\"562\" title=\"Promotes weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Disadvantages_of_HIIT\"><\/span>Disadvantages of HIIT<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Yes, HIIT workouts also <strong>have their drawbacks,<\/strong> which is why <strong>high-intensity workouts are not for everyone.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>They are not intended for beginners <\/strong>&#8211; If you want to fully indulge in high-intensity exercise, you should first master the basics of cardio training. At the same time, they are not suitable for people who are recovering from an injury.<\/li><li><strong>Higher risk of injury<\/strong> &#8211; High-intensity exercises such as sprints, plyometric exercise or jumps carry a high risk of injury.<\/li><li><strong>Risk of <a href=\"https:\/\/gymbeam.com\/blog\/overtraining-fact-or-myth\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">overtraining <\/a><\/strong>&#8211; Frequent HIIT exercise can lead to the burnout syndrome, so you should not overdo it.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>You should do HIIT, if:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>you are an experienced athlete<\/li><li>you want to focus on losing weight and burning more calories in the shortest time possible<\/li><li>you prefer shorter workouts<\/li><li>you want to combine various exercises and intensities to liven up your workout<\/li><li>you want to build endurance faster<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_cardio\"><\/span>Benefits of cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The fact that there is HIIT in the world does not mean that <strong>classic cardio should be completely forgotten.<\/strong> Here are some reasons why <strong>it should not be missing in your training plan.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Improves cardiovascular health<\/h3>\n\n\n\n<p>It is mainly the <strong>aerobic exercise<\/strong>&nbsp;that doctors most often <strong>recommend to people with a heart disease.<\/strong> Cardio <strong>strengthens the heart and helps it pump blood better in the body,<\/strong> which in turn helps maintain <strong>optimal blood pressure and good HDL cholesterol levels.<\/strong> It also helps <strong>lower bad LDL cholesterol.<\/strong> <span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-1124x749.jpg\" alt=\"Improves cardiovascular health\" class=\"wp-image-178193\" width=\"843\" height=\"562\" title=\"Improves cardiovascular health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Regulates weight<\/h3>\n\n\n\n<p>It is true that if you want to lose weight, you should <strong>focus on any kind of exercise or sports activity.<\/strong> Cardio is no exception, which has also proven to be a <strong>great tool for weight loss.<\/strong> Evidence of this is an extensive study that focused on calorie burning in both men and women. They ran on a medium-intensity treadmill five times a week for a period of 10 months. The results showed <strong>a significant reduction of their body weight,<\/strong> between 4.3 and 5.7% of the initial weight in both sexes. <span style=\"color: #ff6600;\">[20]<\/span> At the same time, however, <strong>the most effective way to achieve weight loss is to combine cardio with a strength training.<\/strong> <span style=\"color: #ff6600;\">[5] [19]<\/span> You can learn why it is so in our article&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/how-does-workout-promote-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">How does workout promote weight loss?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Faster recovery<\/h3>\n\n\n\n<p>Even though you <strong>train for a shorter period of time<\/strong> during HIIT training, your muscles are <strong>all the more stressed and you put too much pressure on your heart and body.<\/strong> That&#8217;s why you <strong>recover<\/strong> from HIIT exercise <strong>much longer<\/strong> than from regular cardio. However, <strong>sufficient preparation and subsequent stretching<\/strong> can also help you with this problem. <span style=\"color: #ff6600;\">[5] [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Saves glycogen levels<\/h3>\n\n\n\n<p>While in a high intensity exercise<strong> the body consumes glycogen levels excessively<\/strong> <strong>quickly<\/strong> as a source of energy, in cardio it is completely different. During a training with a lower intensity, <strong>the body burns glycogen in moderation<\/strong> and also <strong>draws energy from fat stores.<\/strong> However, this does not necessarily mean that <strong>you burn more fat during cardio exercise,<\/strong> but you simply know how to <strong>save glycogen sources.<\/strong> <span style=\"color: #ff6600;\">[5] [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-1124x749.jpg\" alt=\"Saves glycogen levels\" class=\"wp-image-178206\" width=\"843\" height=\"562\" title=\"Saves glycogen levels\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Disadvantages_of_cardio_exercise\"><\/span>Disadvantages of cardio exercise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Time consuming <\/strong>&#8211; If you choose cardio instead of HIIT training, you should expect that exercise will take you more time.<\/li><li><strong>Risk of injury <\/strong>&#8211; Repeated movements over a long period of time can lead to injuries or cramps.<\/li><li><strong>Boredom<\/strong> &#8211; Not everyone is made for slow exercise with repeated movements. For some, such an exercise may seem boring and ineffective. It is therefore necessary to alternate the types of cardio exercises regularly.<\/li><li><strong>You do not strengthen muscles <\/strong>&#8211; During HIIT training you can combine aerobic exercise with strength or resistance exercises. However, during cardio, you do the same movement all the time, which may result in weight loss, but it will not help you strengthen your muscles. <span style=\"color: #ff6600;\">[5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>You should do cardio exercise if:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>you are a beginner<\/li><li>you cannot exercise with very high intensity<\/li><li>you train for endurance races, such as a half marathon or marathon<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_type_of_exercise_do_bodybuilders_and_advocates_of_strength_trainings_prefer\"><\/span>Which type of exercise do bodybuilders and advocates of strength trainings prefer?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As for the <strong>duel HIIT vs. Cardio,<\/strong> bodybuilders and powerlifters <strong>clearly prefer high-intensity trainings.<\/strong> One of the benefits that bodybuilders get from HIIT is the body&#8217;s<strong> increased ability to eliminate lactic acid production.<\/strong> Lack of oxygen in the muscles causes lactic acid to build up, which <strong>tires the muscles.<\/strong> However, by repeating <strong>anaerobic exercises<\/strong> such as HIIT or lifting heavy weights, the body is able to <strong>build tolerance and eliminate the accumulation of lactic acid in the muscles,<\/strong> which ultimately leads to an <strong>increase in muscle mass and strength.<\/strong> <span style=\"color: #ff6600;\">[5] [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even in <strong>the golden era of bodybuilding,<\/strong> high-intensity interval exercise was part of the training of stars such as <strong>Serge Nubret, Franco Columbu, Mike Mentzer, Casey Viator and Lou Ferrigno.<\/strong><span style=\"color: #ff6600;\"> [21]<\/span> If you want to know how to do HIIT training and what other benefits come from it, read our <a href=\"https:\/\/gymbeam.com\/blog\/8-week-hiit-training-plan-for-effective-fat-burning\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">8-week HIIT training plan for effective fat-burning<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/Franco-Columbo-Color-Most-Powerful-Pose.jpg\" alt=\"Franco Columbu prefered HIIT\" class=\"wp-image-178232\" width=\"832\" height=\"461\" title=\"Franco Columbu prefered HIIT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Franco-Columbo-Color-Most-Powerful-Pose.jpg 1109w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Franco-Columbo-Color-Most-Powerful-Pose-400x221.jpg 400w\" sizes=\"auto, (max-width: 832px) 100vw, 832px\" \/><figcaption>Source: <a class=\"ek-link\" href=\"https:\/\/www.muscleandfitness.com\/flexonline\/training\/retro-athlete-franco-columbu\/\">https:\/\/www.muscleandfitness.com\/flexonline\/training\/retro-athlete-franco-columbu\/<\/a><\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT_vs_Cardio_%E2%80%93_who_is_the_winner\"><\/span>HIIT vs. Cardio \u2013 who is the winner?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Both HIIT and cardio workouts have their <strong>advantages and disadvantages.<\/strong> However, it only depends on you, <strong>your condition and goals<\/strong>, which type of exercise is <strong>most suitable for you.<\/strong> If you are not a beginner and<strong> your goal is to lose weight and at the same time strengthen your muscles<\/strong> in the shortest possible time, <strong>HIIT exercise<\/strong> is definitely <strong>suitable<\/strong> for you. However, if you prefer <strong>a slower exercise,<\/strong> with which you will achieve <strong>weight loss gradually,<\/strong> <strong>cardio is just right for you.<\/strong> However, it is best to <strong>combine both forms of intense exercise,<\/strong> as this will <strong>support the correct heart rhythm.<\/strong> Also, remember that <strong>any kind of physical activity<\/strong> is a much better choice for you than just lazing around and doing nothing.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Which exercise do you prefer? Are you more of a<strong> supporter of cardio or high-intensity interval trainings?<\/strong> Share your <strong>opinion<\/strong> with us <strong>in the comments.<\/strong> If you liked the article, don&#8217;t forget to support it <strong>by sharing.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Are you worried about whether classic cardio or high-intensity interval training is more suitable for you? Each of these activities has many health benefits, but it is really important to choose the right one that will fit you like a glove. We will be happy to help you with that!<\/p>\n","protected":false},"author":22,"featured_media":178464,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6689,6173,6365,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-179369","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-cardio","9":"tag-hiit-workout","10":"tag-weight-loss","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Classic cardio or HIIT workout - which one burns fat better? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"HIIT or Cardio - which one is more effective? 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