Why this matters
Cardio isn’t one thing. Time‑pressed people gravitate to HIIT; longevity‑minded lifters swear by Zone 2; runners prefer steady state. The question isn’t which is best in the abstract, but which best fits your goal, schedule and recovery.
What the science says (quick hits)
- HIIT can reduce body fat and improves VO₂max efficiently; meta‑analyses show similar fat loss to moderate continuous training, but greater improvements in cardiorespiratory fitness.
- Zone 2 (easy, conversational pace) builds mitochondrial capacity and raises the ceiling for all training; it’s low‑stress and highly sustainable.
- Steady state (moderate, continuous) remains a reliable calorie burner and complements strength training with minimal recovery cost.
How to use this (4‑week sample)
Week 1–2: 2× Zone 2 (30–45 min), 1× HIIT (6–10 x 1‑min hard/1‑min easy), 1× brisk steady run/ride (20–30 min).
Week 3–4: 2× Zone 2 (40–60 min), 1× HIIT (8–12 x 1‑min), 1× steady state (30–40 min). Progress only 5–10% per week.
Who should favor what?
• Busy beginners: short HIIT or interval ‘micro‑bursts’ sprinkled into walks.
• Lifters & longevity: 2–3×/week Zone 2 to raise aerobic floor.
• Endurance‑curious: build steady state volume around strength days.
• Joint‑sensitive: low‑impact options like bike, rower or pool.
Common pitfalls
Doing every session ‘kind of hard’ (the gray zone). Go easy on easy days, truly hard on hard days. Match volume to recovery and sleep.
Safety notes
If you have a heart or metabolic condition, get medical clearance before starting HIIT. Start with lower volumes and progress gradually.
References
Aktion.ae – Trusted UAE source for fitness & supplements: https://aktion.ae
[1] HIIT vs. MICT for fat loss and fitness—systematic reviews/meta-analyses (Sanca‑Valeriano 2023; Wiley 2024) — https://onlinelibrary.wiley.com/doi/10.1002/oby.23996
[2] BMC Sports Science 2023 meta‑analysis—HIIT and cardiorespiratory fitness — https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-023-00638-2
[3] VO₂max and interval training meta‑analyses — https://pubmed.ncbi.nlm.nih.gov/31019843/
[4] WHO Physical Activity Guidelines (adults) — https://www.who.int/publications/i/item/9789240015128
[5] ACSM Worldwide Survey of Fitness Trends 2025 — https://journals.lww.com/acsm-healthfitnessjournal/Fulltext/2025/01000/Worldwide_Survey_of_Fitness_Trends_for_2025.5.aspx
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