HIIT vs. steady cardio: which to pick for your goal

HIIT (high-intensity interval training) burns more calories per minute and produces a post-exercise metabolic elevation. Steady-state cardio (LISS) is more sustainable, gentler on joints and builds your aerobic base.

If your goal is fat loss and you're short on time, HIIT delivers more: 20 well-executed minutes roughly equal 40 of moderate cardio. If your goal is long-term cardiovascular health or you're coming back from injury, LISS is the safer choice.

Our recommendation for most people: two HIIT sessions and one or two LISS sessions per week, combined with strength training. The combination beats either method alone.

At the club you can do both: functional HIIT classes in the studio and a cardio zone with treadmills, ellipticals and rowers.