HIIT vs Cardio: How to Choose the Right Training Style for Your Routine

Not every workout needs to leave you exhausted to be useful. Some people prefer short periods of hard exercise, while others would rather walk, cycle or jog at a steady pace for longer. Both approaches can improve fitness, but they create different demands on the body.

That is what makes HIIT vs cardio a useful comparison when building an exercise routine.

High-intensity interval training, or HIIT, alternates vigorous work periods with recovery. Traditional cardio generally involves continuous exercise at a moderate intensity. The two methods can use the same activity, but the way that activity is performed changes the training stimulus.

Research comparing HIIT with moderate-intensity continuous training shows that both can improve cardiorespiratory fitness and body composition. The results are not identical in every study, which is why the best choice depends on the person's goal, fitness level, available time and ability to recover.

For adults in Canada, the national guidance recommends at least 150 minutes of moderate-to-vigorous physical activity each week, along with muscle- and bone-strengthening activities at least twice weekly.

HIIT and Cardio Are Not the Same Type of Training

The easiest way to understand HIIT vs traditional cardio is to look at how intensity changes during a workout.

HIIT involves repeated intervals. A person may exercise hard for a short period before reducing the intensity for recovery. The work and recovery periods can vary depending on the program.

A session could involve: