High-intensity interval training (HIIT), also known as interval training, is often seen as a quick and effective way to lose fat compared to the traditional steady-state cardio, like jogging at a moderate pace. But is interval training really better for fat loss than continuous training?
Interval training includes short bursts of intense activity, usually at 80% or more of your maximum heart rate, followed by rest periods. You can do this with sprints, cycling, or other exercises. Continuous training, on the other hand, means doing moderate-intensity exercises like jogging or cycling at 50–70% of your max heart rate for a longer time.
The key difference between these two is in how hard and how long you exercise. Interval training is about pushing hard for short times, while continuous training is about maintaining a steady pace for longer. Both can improve health, but there’s debate over which is better for fat loss.
What Does Research Say?
A review comparing interval and continuous training found little difference between them for fat loss. Both methods led to small decreases in fat mass. Interval training resulted in a slight, but not significant, edge—losing about 0.2–0.4 kg, while continuous training resulted in about 0.1–0.3 kg of fat loss. This suggests that if you burn the same amount of calories, one isn’t much better than the other.
However, interval training might help more with losing belly fat. This might be because the higher intensity triggers more hormones that help burn fat. But, more research is needed to confirm this.
Things to Consider
Interval training is often promoted as a quick workout option. Sessions can last 15–30 minutes, including rest, which is great if you’re short on time. Continuous training usually takes 30–60 minutes to burn the same number of calories.
Even though interval training is shorter, it’s tougher. This intensity might turn some people away, especially beginners or those with lower fitness levels. It also requires more recovery time, which can be tough if you’re also lifting weights or if you’re on a calorie deficit. Continuous training might be a better fit for some because it’s less intense and easier to stick with.
For people who are new to working out especially the ones who are new to fitness or doing online coaching, continuous training can be a safer and more approachable option. But if you’re already fit, interval training can offer more of a challenge for your metabolism and heart health.
