HIIT vs Steady State Cardio: Which Full Body Workout Burns More Fat?

Finding time to exercise can be a challenge, especially for busy professionals. With the multitude of workout options available, it’s tough to decide which method will yield the best results in fat burning. High-Intensity Interval Training (HIIT) and Steady State Cardio are two popular approaches, each with its own benefits and drawbacks. In this article, we’ll break down the key differences and help you determine which full body workout might be more effective for your fat-burning goals.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment necessary, but a yoga mat is optional
• Difficulty Level: Intermediate
• Calories Burned: HIIT can burn approximately 250-400 calories; Steady State Cardio can burn 150-300 calories depending on intensity

Warm-Up (5 minutes)

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Keep your arms straight and land softly on your feet.

2. Arm Circles

   • Duration: 1 minute
   • Form Cue: Keep your core tight and circle your arms forward, then backward.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Push through your heels and keep your chest up.

4. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up toward your chest quickly.

5. Leg Swings

   • Duration: 1 minute
   • Form Cue: Swing one leg forward and backward while balancing on the other.

HIIT Workout Routine

1. Burpees (Full Body Exercise)

• Reps: 10
• Sets: 4
• Rest: 30 seconds between sets
• Tempo: Explode up quickly, control your landing
• Form Cue: Land softly and keep your core engaged.
• Modification: Step back instead of jumping if needed.

2. Mountain Climbers

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Tempo: Quick pace
• Form Cue: Drive your knees to your chest while keeping your back flat.
• Modification: Slow down the pace or perform on your knees.

3. Jump Squats

• Reps: 12
• Sets: 4
• Rest: 30 seconds between sets
• Tempo: 2 seconds down, 1 second pause, explode up
• Form Cue: Land softly and keep your knees behind your toes.
• Modification: Perform regular squats without the jump.

4. Push-Ups

• Reps: 10
• Sets: 4
• Rest: 30 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees for an easier version.

Steady State Cardio Routine

1. Jogging in Place

• Duration: 5 minutes
• Sets: 1
• Rest: None
• Form Cue: Keep a steady pace and engage your arms.

2. Bodyweight Squats

• Duration: 5 minutes
• Sets: 1
• Rest: None
• Form Cue: Maintain a slow, controlled movement with deep squats.

3. Plank

• Duration: 1 minute
• Sets: 1
• Rest: None
• Form Cue: Keep your body straight and don’t let your hips sag.

4. Side Lunges

• Duration: 5 minutes
• Sets: 1
• Rest: None
• Form Cue: Push your hips back and keep your chest up while lunging to the side.

Cool-Down (3-5 minutes)

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Reach for your toes and feel the stretch in your hamstrings.

2. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

3. Cat-Cow Stretch

   • Duration: 1 minute
   • Form Cue: Alternate between arching and rounding your back.

4. Deep Breaths

   • Duration: 1 minute
   • Form Cue: Inhale through your nose, exhale through your mouth.

Complete in: 25-30 minutes

Summary of Workouts

| Exercise | Reps/Duration | Sets | Rest | |-------------------------|---------------|------|----------| | Burpees | 10 | 4 | 30 sec | | Mountain Climbers | 30 sec | 4 | 30 sec | | Jump Squats | 12 | 4 | 30 sec | | Push-Ups | 10 | 4 | 30 sec | | Jogging in Place | 5 min | 1 | None | | Bodyweight Squats | 5 min | 1 | None | | Plank | 1 min | 1 | None | | Side Lunges | 5 min | 1 | None |

Conclusion

So, which workout burns more fat? HIIT typically has the edge due to its high intensity and afterburn effect, meaning you'll continue to burn calories post-exercise. However, Steady State Cardio can be a great way to build endurance and is easier on the joints. Ultimately, the best choice depends on your personal preference and fitness goals.

Consider incorporating both methods into your routine for optimal results. If you’re looking for personalized coaching with real-time feedback, try HipTrain!