HIIT vs. Cardio: What’s Better for Heart Health?

 When it comes to heart health and weight loss, two types of exercises often come up: HIIT (High-Intensity Interval Training) and cardio exercises for weight loss. Both are popular choices, but they offer different benefits and impacts on your body. In this blog, we’ll talk about both types of exercises, their differences, and how they affect your heart health, weight loss, and overall fitness.

HIIT vs. Cardio: What’s Better for Heart Health?

What is HIIT?

HIIT (High-Intensity Interval Training) is a type of workout that involves short bursts of very intense activity followed by a brief period of rest or low-intensity exercise. It’s a fast-paced and efficient way to work out in a short amount of time. People often use HIIT for weight loss because it burns a lot of calories in a short period and boosts your metabolism long after your workout.

• HIIT is fast and intense
• Focuses on short bursts of energy
• Helps burn calories quickly
• Improves heart health over time
• Requires little to no equipment

What is Cardio?

Cardio exercises for weight loss include any exercise that gets your heart rate up and keeps it elevated for a longer period of time. Walking, running, cycling, swimming, and dancing are all examples of cardio exercises. Unlike HIIT, cardio workouts are usually steady-paced activities that you do for a longer time, which can be great for building endurance and improving heart health.

• Cardio is steady and sustained
• Works at a moderate pace
• Good for heart health
• Burns calories over time
• Easier for beginners to do

How Does HIIT Help Heart Health?

HIIT training for weight loss does more than just help you burn fat. It also provides a big boost to heart health. Studies show that HIIT for weight loss can improve cardiovascular fitness by strengthening the heart, lowering blood pressure, and improving circulation. This kind of exercise can help you achieve a workout calorie deficit, which is essential for burning fat and losing weight.

Some heart health benefits of HIIT:

• Improves blood flow
• Reduces the risk of heart disease
• Increases heart strength
• Helps lower blood pressure
• Boosts metabolism

How Does Cardio Benefit Heart Health?

Cardio and strength training exercises, when done together, are an amazing way to improve overall fitness and heart health. Cardio routine exercises keep your heart beating for a longer time, helping improve circulation and overall cardiovascular function. While strength training to lose weight works on muscles, cardio exercises for weight loss focus on the heart and lungs.

Some heart health benefits of cardio:

• Strengthens the heart
• Improves lung function
• Lowers the risk of heart disease
• Helps with weight loss
• Reduces stress and anxiety

HIIT vs. Cardio for Fat Loss

Both HIIT training for weight loss and steady-state cardio for weight loss can help you lose fat. However, they do it in different ways.

• HIIT for weight loss: Burns more fat in a shorter time and increases metabolism after the workout. The afterburn effect (EPOC) helps burn extra calories even after you finish exercising.
• Cardio exercises for weight loss: Helps burn fat over a longer period and is less intense, making it easier to stick with over time. It’s also a good option for beginners.

Which One Is Better for Heart Health?

Both HIIT and cardio exercises for weight loss improve heart health, but they do it in different ways.

• HIIT: It may be harder for beginners but is very effective for improving heart function quickly. It can also help burn more fat in less time.
• Cardio: It’s easier to stick with for longer periods and is great for building long-term heart health. It’s also less intense, making it a good choice if you’re new to exercising.

Combining HIIT and Cardio

If you want the best of both worlds, combining HIIT training for weight loss with cardio and strength training can be a powerful way to boost heart health, burn fat, and improve overall fitness. Here’s how you can combine them:

• Do HIIT workouts 2–3 times a week
• Include steady cardio exercises for weight loss 2–3 times a week
• Add strength training to lose weight once or twice a week
• Ensure you have at least one rest day each week
• Listen to your body and adjust intensity if needed

Best Exercise for Weight Loss and Heart Health

Both types of workouts have their strengths. However, a balanced routine that includes HIIT for weight loss, cardio routine exercises, and strength training will provide the most benefits for both heart health and weight loss.

• HIIT: Best for burning fat quickly and increasing metabolism.
• Cardio: Best for building endurance and improving long-term heart health.
• Strength Training: Great for building muscle and supporting weight loss.

A word from the Doctor —

In the end, the best choice depends on your fitness goals and current level. If you want to burn fat fast and improve heart health quickly, HIIT training for weight loss might be the right choice. If you prefer a more steady, easier-paced workout, cardio exercises for weight loss may be better for you. A combination of both can give you the most balanced approach to fitness.

Schedule a consultation with Dr. Sanul Corrielus right away if you have questions about your heart health!