In Addition Advantageous Steady-Condition or Intense Cardio


H.I.I.T vs. Steady State Cardio

Video taken from the channel: pigmie


HIIT Cardio VS. Steady State Cardio

Video taken from the channel: Paul Revelia


High Intensity Interval Training (HIIT) vs. Steady-State Is High Interval Cardio Better?

Video taken from the channel: PictureFit


The Effect of Low Intensity Steady State Cardio

Video taken from the channel: Thomas DeLauer


BURN FAT: HIIT or Steady State Cardio?

Video taken from the channel: Shredded Sports Science


High Intensity (HIIT) Vs Steady State | Which Cardio is Better?

Video taken from the channel: Buff Dudes


HIIT VS Steady State: Which Cardio is Best? | Hypertrophy Coach Joe Bennett

Video taken from the channel:

Steady-state cardio is aerobic: It requires oxygen and is fueled mostly by stored fat. HIIT, by contrast, is anaerobic: The work intervals don’t rely exclusively on oxygen, and are fueled mostly by stored carbohydrates. (Counterintuitively, HIIT makes you breathe harder, and burns more fat, than steady-state cardio. Like HIIT, steady-state cardio makes your heart more efficient, getting oxygen to the muscles more quickly.

Steady-state cardio also lowers blood pressure, 11  reduces stress and anxiety and, along with a healthy diet, can help you lose weight. Though some trainers argue that steady-state cardiovascular training is inefficient, others counter that this traditional approach to cardio exercise delivers indispensable benefits you can’t get from pushing the envelope every time you work out. And although plenty of researchers have recently trumpeted the value of fast, über-intense cardio (also known as high-intensity interval training, or HIIT.

High Intensity Interval Training (HIIT) is much more metabolic on the body, meaning it has a greater impact on your total energy expenditure and calorie burn over the course of the entire day when compared to steady state cardio. However, “cardio” is an incredibly broad term. Some prefer steady state cardio (which is highly aerobic in nature) while others prefer high-intensity interval training (which requires more of a.

For some of you, your running speed and distance is an incredible workout. For others, what you might call “high intensity” is to me a walk in the park. So it is all well and good saying “HIIT is better than steady state cardio for fat loss”, but that depends on the intensity and the time exercised for.

So, you burn more energy while you’re resting in the hours after working out, more so than LISS cardio. As mentioned earlier, HIIT cardio also gives you a more muscular physique than LISS. Jonathan Mike, PhD, from Albuquerque, NM, says it best: “The truth is that both high-intensity interval training and steady-state cardio are effective in their own ways.” Aerobic and anaerobic exercises both affect the body and heart differently Too much of one style of exercise and not enough of the other can push the body out of balance.

High intensity cardio is better for people who aren’t in a fasted state (ex: pre-contest) and don’t have to worry about every last once of muscle. It is good for people who don’t have hours a week to waste walking slowly on a treadmill. With high intensity cardio, you can burn more fat and calories in the same amount of time than low intensity.

Steady-state cardio: Steady-state cardio is when you do any type of exercise, like running or cycling, and stay at a steady pace. It’s effective for improving your endurance and stamina and will.

List of related literature:

More intensity comes in the form of doing both a higher percentage of training load at higher intensities and more training at intensities above zone 3.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

High-intensity cardio is more difficult to recover from than lower-intensity forms.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

When performing lower intensity, “steady state” cardio, your muscle fibers use the highest percentage of fat for fuel, while higher intensity resistance training uses less of a percentage of fat but just as much total fat in the fuel mixture.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

VO2max and (2) whether there is an optimal HIIT regimen that would produce the most benefit.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Either moderateor vigorous-intensity exercise, or both, can be undertaken to improve aerobic capacity, but it appears that the higher the intensity, the greater the benefits.

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

Intensity is easier to quantify if we are trying to improve general cardiovascular endurance.

“An Introduction to Human Movement and Biomechanics E-Book” by Andrew Kerr, Philip Rowe
from An Introduction to Human Movement and Biomechanics E-Book
by Andrew Kerr, Philip Rowe
Elsevier Health Sciences, 2019

High-intensity cardiovascular training produces more powerful physiological benefits than medium-intensity exercise.

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

Combining higher-intensity followed by lower-intensity exercise provided no greater benefit than a single exercise level at moderate intensity.

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

Intensity is easier to quantify if we are trying to improve cardiovascular endurance.

“Human Movement: An Introductory Text” by Tony Everett, Clare Kell
from Human Movement: An Introductory Text
by Tony Everett, Clare Kell
Elsevier Health Sciences UK, 2010

As you get fitter, your Tmax is going to improve, and as it improves, the duration of your high-intensity intervals will need to increase if you want to continue increasing your cardiovascular capacity.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • What should someone who is skinny naturally that is training 5 times a week heavy resistance prioritising muscle gain do in terms of cardio?

    I don’t necessarily want to lose fat or lose ‘weight’ but want the benefits of aerobic exercise in terms of heart and lung health etc…

  • Hey pigmie How much time do I need to have for Bodyweight beast daily? I really want to try it out but I’m not sure if I can fit it into my day:(

  • i always do fasted cardio early in the morning 7 days a week and i lost lots of fat. and its weird because cardio makes my calf and legs big. i think the “cardio can lose muscle” is a myth. maybe if you overdoin it, but for me 4 km everyday is very effective.

  • I learned so much from this video, thank you! Especially about concentric / excentric and about cortisol production in relation to stress.
    I love HIIT, mostly doing it on the treadmill or even better, with battle ropes / burpees / mountain climbers.

  • Honestly for me it was the #1 in your list that did it for me. I could work out as much and as hard as I wanted to and not lose weight.. As soon as I went to 1300 calories per day and worked out 5 days a week for 20-30 minutes I started shedding weight. I went from 196-167 at a rate of about 2ish lb per week. Up until then I was eyeballing my nutrition and going by how I felt and that didn’t work at all.

  • Love your channel. Great non bs facts.. Everything you’ve said goes along with and clarifies what I’ve learned in school. More importantly it exposes the crap in social media. Keep it it!

  • Low-intensity, steady-state cardio (like walking, briskly) is a great way to burn while on an extended fast. You can do it all day, and you’re burning fat.

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  • Great video man ����I hope some of your dead subs relies what there missing. I’m always entertained and I usually walk knowing something new. So yeah thanks ��

  • I alternate between both depending on the day.

    On Monday, Wednesday, and Friday, I do 100 push-ups, 100 body rows, 100 squats, and a 10-minute HIIT (sprinting) session. All of those put together take me about 90 minutes in total to complete. Tuesday and Thursday are usually my rest days so I actually take that time to do 45 minutes of LISS (jogging). And just for a fun day, Saturday is a day where I abuse the living crap out of tires. As in, sledgehammer slams on tires. Which I guess that’s technically a form of weightlifting albeit not necessarily in the traditional sense. And for Sunday, no training whatsoever. In all honesty with this kind of training I’ve built for myself, I’ve been on it for months (since quarantine started really) and have never missed a day. In fact, I absolutely refuse to miss a single day of training for ANY reason.

    Edit: For the main workout (100 push-ups, 100 body rows, and 100 squats), I don’t actually do 100 of each exercise in one go. Honestly that’s just not smart. Instead, I use German Volume Training (10 reps x 10 sets) for that which has worked quite well for me. And if you’re wondering, yes the training for those days is actually inspired by One Punch Man. And oddly enough, I have been going bald. (Just kidding, I’ve just been having regular haircuts)

  • My advice is to do both. However, they both apply to different overall goals. If you want to train as hard as possible for longer duration, you need to do sprint work. Conditioning and work capacity is important. But for fat loss, steady state will always be superior. You’re going to burn more overall cals w/something you can do on a daily basis.

  • Discovered your videos 2 weeks ago and have been binge watching them ever since! My recommended videos are a mess. Have you done one on the science behind intermittent fasting in relation to fat loss? If you have, please don’t call me blind. That’d be like the slightly nasal, very shiny pot calling the kettle black.

  • The content in your videos contradict each other, and way too complicated for anyone to follow if they don’t do this for a living..

  • I prefer long endurance to HIIT… for the simple reason that its safer. I enjoy it and I enjoy being out and about or at the gym.. but then again.. I have time in the mornings.. Great video:)

  • You mentioned H.i.i.T. combined with fasting being “counter productive”.

    Could you be so kind as to explain why? As I would assume (and have seen mentioned on other channels) that (intermittent) fasting and H.i.i.T. is a great combo for rapid fat loss (which is my current goal).

  • This video was so funny and it shows that bodyweight exercises can be done almost in every situation you are in and that you dont need necesery to have a gym membershil to get in shape and work the muscles. Stay buff!

  • I managed to lose 40 kilograms in a year, my routine consisted of cardio on treadmills and bikes, sometimes running around when im not in the gym or walking also pairing it with strength training. Im down to 102 kg but considering my height i need 12 more. Kept diet in check and never looked back. Calorie deficit with a few cheat days or cheat meals wont do any bad, keep going, every path towards weight loss is a good path!! It’s never too late


  • YO BUFF DUUUUUUDES! I just wanted to ask, why HIIT would be counter intuitive while on a fasted state? Wont that burn more stored fat faster?

  • Hi buffarinos! I am going to start doing cardio right after my workout and I was wondering if i should take my protein after the workout or wait and take it after the cardio? What do you recommend? Sweden says hello ��

  • What about adrenal fatigue when doing hiit exercises. I prefer steady state cardio, and practice breathing while doing it. Almost like a meditative state. I try to use the same focus when weight lifting as well. If i ‘throw weight to get the pr, it ends up fucking me up for days. I’ve taken ashwaganda and adrenal support supplements to help, but it may be hereditary. Anyone else get this feeling when lifting heavy? Or overdoing cardio. I get eye twitches as well. Could be magnesium deficiency.

  • I do hiit at football practice I feel horrible while doing it but great afterwards and i usually do all my lifting and things like that before i hiit. It works better for me

  • I used to do HIIT. It feels like someone beats the hell out of you for 15 minutes and now you’re free to go about your day. I’d rather use an elliptical for an hour every day and watch a movie covered in sweat thanks.

  • Steady state cardio is boring as ��. End of conversation. If you had the mentality for steady state cardio, you would be skinny already. HIIT is damn evil and virtually impossible to keep up because it’s too hard.

    Take up a sport that has a cardio element. Not cricket. Cycling is good. Maybe tennis or squash. Football of any code is good. You need an objective of cardio to push through. The mental aspect is THE KEY and fat people overlook this issue. They aren’t motivated to Put themselves at risk of starvation without a reason. Our genetics are effective. Our social world wants skinny. So understand why this stuff matters.

  • my strategy, since i’m a high school student,is that since im going to hvae many days of tasks, i might not have that much time needed for exercise, and i do HIIT for that, tabata style, but only 1 exercise, so basically a 4 minute-type workout. no one’s supposed to do HIIT everyday, so i do it with a day of rest the next day, then the following day, i do HIIT again. Another major challenge with this is controlling the food that i eat, but i make sure that my breakfast is heaviest (it works for me at least and maybe there’s a scientific evidence sht in this maybe (?)), just right at lunch, and on dinner, probably more on protein and veggies than on carbs (my carbs is rice, so i lower my intake on it). for my snacks though, i eat snacks when i get home from school, but not any during the morning, maybe a little dessert on lunch (but if possible, i’d stuff myself on my meal before i’d get my appetite on another snack by that time then).

    It works for me. i personally don’t think that since im a student, i won’t be able to do cardio every day that i don’t do HIIT (on the days i don’t do HIIT rather). if i can find time (if only), i’d do steady state cardio, but im gonna be more of a HIIT-type of way. Just sharing haha

  • 2min Boxing-bag, 1min rest. and 4rounds like this,. then 2min jump rope and 1min rest. and 4times like this. also an good one. and after Rowing machine 3 rounds of 5min, with 2 min rest in between.

  • How to gain motivation to exercise again after suffering an injury and undergoing surgery…?

    I’ve had a rough time but I really want to get back to where I was 2 years ago…

  • Very nice presentation of how fat is burned and comparison between fat and carb energy fueling.
    But I didn’t get to see clearly how low intensity cardio is better than anything else for burning body fat.(for example HIIT)

  • The calories burned isn’t the same for running/walking a mile, there is small difference.

    Let’s say we have a 156 pound person, they would burn about 112 calories running a mile at a 10 minute/mile pace and 88 calories walking a mile at a 18 minute/mile pace.

  • Simple, brief and well broken down.
    Well done dudes!
    And shout out to the recording methods of Brandon sprinting down the beach.. reckon someone had to run along, backwards, with him:D \m/

  • EEEEY that’s how I already do steady state 5.5 km/h with a 8.5 % incline 4 days a week! My fat ass (hopefully not fat for much longer) feels smart!

  • Thank you for this, some essential knowledge for me. Also now I need to check out your video on afterburn. I have a feeling it’s gonna bum me out.

  • Brilliant video!:D Always something new to learn.
    Is there any advice for mixing in HIIT with a Push/Pull/Legs split? Atm I train each twice a week and use Sundays for HIIT.
    I want to maximise my output but improve full-body functionality and save my legs some energy for the next day (Leg day). How can I get this intensity in a full-body workout?

  • How would you burn more fat using carbs as a source of fuel (Krebs)? It’s less efficient, but it’s burning through glucose only? According to his logic, wouldn’t you be able to bypass the glycogen/carbs altogether by using fatty acid cycle?

  • I changed my body doing a combination of steady state cardio, HIIT training and body weight exercises. Of course, I also changed the way I eat. Not all calories are created equal and I eliminated processed food and basically every junk I used to eat. Based on my experience, it is important not to do anything drastic and make sure that habit changes are sustainable in the long-term. I started with doing walking exercises for 30 mins and my endurance and strength improved. Now I’m doing 30 mins walking (as a warm up 3-4km/hr); 30 mins low impact HIIT; 100 burpees (60 hopsquat type/40 gentle), 50 alligators, and 7 mins beginner calisthenics. Thanks for sharing these information, and I look forward to learning more!

  • First, high intensity training is cardiovascular training. When you extend the workout beyond 20 minutes, you move into the aerobic level of training. There is a difference between aerobics and cardio. Similar to the words regime and regimen, they are often used interchangeably, however, that doesn’t mean they have the same definition. Cardio exercise has relatively shorter time intervals, while aerobics has generally longer time intervals.

  • There’s something called Fat Oxidation Rate, which is very unique to one’s physical state, body composition and metabolic rate, I think it’s pretty much individualized.

  • For all the people saying that LIT burns muscle needs to realize that before any form of cardio reaches that point, your body will first burn off glycogen then it will burn fat and then muscle.

  • I started HIIT a month ago. I started with average HR at 95%, that is do high intensity till 100% and then low intensity to 90%. I was doing it for 45 minute daily and got drained. From last week I started keeping average HR to 85% and I found this as more practical and I could do it for 1 hour daily.
    The reason I am doing it for one hour is because of calories. I have a calorie budget of 1700 daily without exercise. I found it difficult to maintain without workout.
    By the way I use cross trainer for HIIT.

  • So let me get this straight, if I’m doing 20 hour intermittent fasts during the week I really should not be doing high intensity cardio because it will be counterproductive.?? In other words, I should be doing very low-intensity cardio because I’m already fasting??

  • What about the claim that your body can adapt really well to long duration, low intensity exercise and significantly decrease the amount of fat and calories you burn?

  • I have a question??
    Can I build my body muscle up without take any weights.
    I mean found push up pull up and other things like Catholics dooo

  • Personally I hate HIIT or interval training. I can’t stick to it for long. So I’ve decided to do a 1 hour long incline walking session on the old tredmill on my off days from lifting.

  • Hey Paul, I love your videos, very informative. I have a question in regards to this topic. I’ve been wanting to introduce HIIT to my routine but not sure how my body will react because of the nature of the diet I follow (Keto). Can I still incorporate HIIT in my workouts or should stay away from it?

  • Hey guys i need some help
    I‘ve watched all of your anatomy of a buff dude vids
    Can i only do all of these exercizes and my gains will make progress or should i do more
    Hello from switzerland

  • Definitely a strong supporter of a combination of training styles I do running, yoga, HIIT, swimming, strength training, horse riding. I can’t say I have a specific favorite. Each has its pros and cons and that’s what I tell people who ask me.

    Actually I lied. The horse riding is my favorite.

  • Steady state cardio works, I dropped 20 pounds in 6 months back in my senior year doing that, I would just walk and then slowly increase the speed till I was able to jog and just do it for hours and hours watching a movie

  • As much as I loveeee seeing the calories I burn doing steady state cardio, the after effects of Hitt (jump rope) has been un matched.

  • Can u propose some exercise which would help me decrease fat my thighs and butt cause compared to my upper body my thighs and hips are bigger like a tree.
    I am a 20yr old male.

  • I do hiit 3 to 5 days a week for an hour at 45 seconds of working out and 15 seconds of rest and it’s had a much better result then my old routine of 10km of running taking about an hour 5 days a week. But that being said I lost the majority of my weight through running and skipping from 90kg to 75kg in 9 months. But through hiit training I gained a lot more all round strength through doing a whole body workout. So all in all through my experience is say every word of this video is right and you should give both a try and see what you like just remember to buy the biggest water bottle there is for hiit training and to breathe.

  • Hey just found your channel now started to work through them. Very helpful on know what to do or how to watch. Just one little thing I tend to leave ad block off when watching vids I like. I’m finding it hard to not switch it back on with the amount your running.
    Ty for all the help so far.

  • How to adjust your cardio levels / level one is steady state cardio / level 2 is interval training with rest periods / level three is interval training with active rest periods / the frequency and duration is determined by the intensity of effort at any given level

  • Not a model
    Not selling any bulshit
    Just facts that you need to make a positive difference in the loves of others
    Not begging for money
    You sir are another youtube public servant who deserves to be compensated with tax dollars

  • you guys have great content no doubt! Personally for me working out fasted is np. I just went to gym after 6 months in a 18 hr fasted state while doing deadlifts and back exercises, no fatigue. Previous meal was 40-60g carbs. I even played a 50 min indoor soccer game being 17 hrs fasted and haven’t played in a year = no fatigue. im 28 years old btw

  • look at body composition between olympic athletes that do marathon vs. sprinters
    there’s reason enough to look into doing some HIIT

  • You know what gets on my tits? The ones who crank up the incline then cling on for dear life rendering the incline void. STOP THAT YOU’RE RUINING IT.

  • Love this channel’s videos but it makes me wonder how much experience he really has with the info he’s reading off the prompter. The way he pronounced ‘aqueous’ made me feel like that was the first time he had spoken that word before.

  • In military training we do both. In my personal training I’ve always done both as well. I think combination is better than just one or the other for both physique and building up endurance

  • Quick note on Oxygen: we don’t need it per se… but we use it exclusively to get rid of waste Carbon. This can be verified by sprints; you don’t start breathing hard until 10-20 seconds after the onset. Your muscles consume the glycogen stored in them, and the by-products are heat, water, and Carbon… just like an automobile

    We need the Oxygen to go down to the cellular level and latch on to Carbons to get them out. We don’t need the Oxygen beyond that. Dying from lack of Oxygen is really dying from excessive waste Carbon at the cellular level.

    Can’t push that equation to the right unless you remove reactants… but external Oxygen is not necessary for that equation, just the removal of waste.

  • You can use the Maffetone method to stay in the fat burning zone. Keep your heart rate under “180 minus your age” so for me right now would be 180 -56=124. 5 lower if you are really in bad shape or on medication. Worked very well for me and doesn’t exhaust you even after 1 hour or more so you can do it more often. Gets boring jogging so slow but listen to music or podcast or watch something if on treadmill.

  • Good advice on this video. Just wanted to share what I do, which I feel is best if your looking for conditioning and performance training. I do 6 types of cardio 6 days a week every morning using my treadmill which is a commercial grade heavy duty precor.

    hiit… 30 sec sprints bursts for 5mins then 5mims walk (20mins total)

    low intensity ssc… fast walk (60mins total)

    100s…100 crunches 100 legs raises 100xs and os 100 weighted calf raises 100 sumos squats 100 weighted calf raise again (however long it takes-usually 45mins)

    combo… 20mins highest incline then 20mins medium based jog flat (this is the most challenging) (40 mins)

    40 mins straight incline (great for calves and hammies baby please)

    -Weighted Abs…15*3sets weighted crunches 15*3sets dumbbell side bends 15*3sets hanging leg raise 100 weighted calf raises 100 sumos squats 100 weighted calf raise again (however long it takes-usually 45mins)

    As I progress I increase speed or weight. Evenings I train with weights using push pull legs protocol.
    I’m a former competitive bodybuilder and athlete. Hope this helps someone.

  • Hi James. I’m a professional musician and former professional broadcaster. I really love your channel! Can you please tell me what kind of microphone you were using in this video? It sounds great. I’m considering putting some of my fitness journey on my YouTube channel. I’ve lost 50 lb in 6 months and you have been a great inspiration to me! Thank you.

  • Great stuff as always i live in the arizona desert,nothing like side stepping rattle snakes to keep the heart rate in range.��

  • I do HIIT 6 times/week with the Freeletics program (4 days bodyweight, two days running).

    Without strictly keeping the diet they recommend I lose about 1.5 kg/week. It works, it takes very little time (20-40 minutes each session, warm-up and cool down included) and it makes me feel so much stronger. I went from being able to do about 15 push-ups to 50 (not in a single set, but the breaks are no longer than 30 seconds). And that’s the example of just one exercise.

    All I’m saying is that if you feel able to and you don’t have health problems that advise against it, go for HIIT. It will suck the first couple of weeks but then you will recover much much faster. I usually work out first thing in the morning and while it sucked at first, it doesn’t affect my day almost at all anymore and by the time evening comes around I feel completely recovered and I dare even say with more energy than I did at the same hours before I worked out.

    I also eat 5-6 times a day.

  • I’ve been working out for one year now. I’m dedicating one month of steady state cardio and core. Its an experiment what’s your opinion on this? Sorry I’m a newbie.

  • I just started Stronglifts primarily for the ease and simplicity due to a historical paralysis by analysis when pursuing anything. It’s been very helpful to compliment/modify that with information found via scientifically engaged fitness YouTube. You’ve been essential in supplementing my knowledge and helping me know where best to go when I need to know something.

  • A bikini competitor once told me her coach never has her run on/off the treadmill for cardio because running burns muscle. I’m a runner, so found this shocking and dumb. Would like to know your thoughts.

  • I do walking on a treadmill. Usually I like to go home after weights, watch an episode of a series on Netflix and rest a bit.
    I decided to take my phone onto the treadmill and watch my show WHILE walking.
    I know, it’s basically nothing (200-300 calories for 42 minutes), but I have gone from incline 1 to incline 8.5 and speed 2 to speed 3 in the last few months. That’s not bad for just adding it to the end while I watch Netflix, that I was planning to watch anyway! I am getting fitter with not much effort haha

  • I’ve always thought that yes lower intensity cardio may burn more fat percentage-wise but that doesn’t mean you’re burning more fat in amount when compared to high intensity cardio. What I mean by this is that lower intensity may burn 70% fat/30% carbohydrates per calorie burned while higher intensity may burn 30% fat/70% carbohydrate per calorie, but the higher intensity will still burn more fat because you are burning more calories doing higher intensity. For example, in a lower intensity session you may burn 200 calories which would translate to 140 of those calories being from fat while during a higher intensity you may burn an upwards of 600 calories which would make 180 of those calories being from fat.

  • 60-70RPM on medium effort level + average heart rate of 140-150bpm on the elliptical for 40-60 minutes 5 days a week, works better for me than 20-30 minutes of HIIT, I dont know why but it does. Also skipping a meal and cutting all snacks and unhealthy foods have helped me lose around 20+ kgs in 4 months. Went from 120kg to 97. Last year it took me 6 months to lose the same amount of weight, which I gained back ENTIRELY to lose again in the last 4 months.

  • its like 10% of calories that are burn after (epoc). so if u burn 300kcal on HIIT you will burn 30 more later. its nothing. i wouldn’t even think about it unless u do a lot of HIIT which i would’t recommend anyway.

  • Great video. To compliment 3 resistance sessions per week, would 1 HIIT and 1 Steady State Cardio be acceptable? Or are there issues with combining protocols?

  • Can you do a video on how to add cardio without losing muscle mass? I know it’s not necessary to stay lean, but I also miss running.

  • A LIIT (low intensity interval training) review would be nice. Distance running/marathon often uses pacing methods consisting of slow pace „recovery“ and fast pace „intensity“ periods to increase overall performance. I have experimented with pacing in my LISS workouts, and found that I can do substantially better with some variant of LIIT (20%+) and a lower felt exhaustion level than doing strict SS.

  • I do a 30 min HIIT workout and then go on the treadmill and go about 2 miles, run/walk. Is that too much? Do this twice a week. Sundays are usually my rest days or I just walk 1 to 2 miles to keep the blood flowing.

  • i seem to get shin splints when i try and do any sort of hiit training when i do it on a weekly basis. any idea how i can reduce this from happening. i used to do on concrete floor but have since moved to football fields but stil have the same issue

  • I was one of those people who discounted steady state cardio as completely useless. I know better now. But as you said, there needs to be some intensity to it.

  • Great video on the why of things! Very informative and scientific. For those who are complaining because he used uncommon words or their head hurts from learning, go to Bro Science or one of the other numerous garbage channels that will tell you how to “get gains” based on nothing without any real goals.

  • HIIT is just another tool in the box. I like my 2hr+ MTB rides, but sometimes life gets hectic. Use the tool that works. Good info, good vid.

  • buff dudes, what kind of work outs do you recommend doing in a fasted state, also when fasting, are there any idea times to work out in your opinion?

  • is it me or the microphone keeps getting bigger?

    for football, cardio and resistance training, go together hand by hand.
    the stamina increases and when the game is in the 70-90 minutes i can make those runs..

    i think better results when i do weight training first and then go running.
    but that one takes more time. i have to go to work, school and other errands… time is a big factor there

  • i can see both of you getting atleast 30 lbs more gains. Just eat more brother! more lean protein and green leafy vegetables. I wanna see you guys with that brock lesner swagger!

  • We can always rely on the buff dudes to give us a lesson we’ve heard before but in such an entertaining way that it makes you watch and listen more. Cheers Dudes… stay Buff

  • I love how you lay out the facts and their application so we can use them in our specific situation. A lot of channels give you specifics, eg specific workour, and don’t explain how you can vary and modify it to suit your needs. And humour is on point:D

  • He’s reading off dummy cards because he looks too stupid to know anything about technicalities of mitochondria. Also, why is his head as small as a tennis ball? I’m sorry but this guy looks like a clown. I’m out of here.

  • The problem is that most people intending to do low intensity cardio are overly ambitious or impatient; they push the intensity to a point where they are burning mostly carbs (and thus drive a hunger to replace all those calories in their next meal without a sustainable deficit).

  • I saw the moon losing Fat, i lost you man, that’s a scientific presentation!!! Do you understand what you’re saying? or just told what you were told to say? Gone as soon as i lost you in forest.

  • Does it matter, 5 days of 30 mins LSS is done per day or cam you spread out the total mins in different amounts effect the desire goal of fat loss? For example, total of 150 mins a week spread out, 20 mins, 40 mins, 30 mins, 40 mins, and 20 mins per session? Or better, 5 sessions of 30 mins?

  • I was running on the treadmill while watching this video and I almost tripped with the “i need air i need air, oh this sucks” �� it cracked me up

  • Why is the physical copy more than twice the price than the digital? You said sale so I went to check it out. I’m interested but I’m also poor.

  • I heard that there’s not much of a difference, with HIIT you do burn a little more calories but it’s not significant to make a noticeable difference

  • Just a question that i really want someone to answer, I am walking at 4km/h speed for 12 KM everyday will it affect my muscle tissue or is it just burning fat?

  • We’ve got a Father’s Day sale going on this week, 20% off all our stuff using code BUFFDAD here: Aaaannnddd in other news it’s been a LONG time coming but we’re wrapping up our BODYWEIGHT BOOK this week!! We’re very proud of it and we can’t wait to show you. Look for the videos very soon! Have a great week, YATS FFUB. -Hudson & Brandon

  • Where does mountain biking fall into this? I have times, where I am going slow and steady, then suddenly, I have to go really hard for short burst of times.

  • Can you do a video about cable machine attachments and what they work out? been trying find an all in one video. Love the videos keep it up!!!!

  • I’d say LISS wins for two main reasons.

    1) Doesn’t impact the CNS so it won’t mess with lifting. It also promotes recovery.

    2) It can be done with high volume on a daily basis because it’s so low impact on the body. So you’ll burn more overall cals.

    **With lifting and HIIT, you’ll either have to eat WAY more to recover from the workload which impedes fat loss; or you’ll get overtrained trying for both on a deficit.

  • I’ll admit that in the middle it was a little bit of a rush of molecular and physiological terminology… But if you try to listen to what he’s saying he’s making an important distinction. Kind of “aha” at why certain heart rates are targeted for “fat loss”… Walk for an hour a day… Teach your body to eat fat not gains

  • I don’t know why is this still a discussion. I am a rower. At intensities 50-70 of maximum heart rate, ie UT3-UT2 training zones, fat utilisation is up to 70%. It also provides the aerobic based, hence our workouts are 80% of the time around this zone. I can do this for more than an hour and burn more than 1000 calories. If 60% of that is fat, that is 600 calories, hence burned 67 grams of fat DURING the workout. 7 workouts per week that is a pound of fat only by workouts.

  • I’m a 400m runner and I can tell you for a fact even if you’re at Olympic level you cannot sprint for 30 seconds and rest for 10 seconds. In order to do intervals that long at a high intensity you need at least a minute

  • I like HIIT because when you finish the workout, it feels so good. If you finish an aerobics workout, I don’t feel much different from when I started. Also, the high intensity helps a lot with my anxiety, because my body is too tired to be anxious.

  • +pigmie drive a car at 20mph for 10 miles and drive it at 100mph for the same distance. Does it burns the same amount of fuel. Nope, and its the same with your body, get your facts straight.

  • what about high intensity cardio in a fasted state? no carbs, no sugar in the bloodstream? would it be the ultimate method for fat burning or would there be a catch? such as greater muscle loss?

  • I found this channel a few days back and it has become one of favorites… nice info with a bit of jokes in the mix… really awesome.

  • Aim for 70% effort! Do a 1 or 3 minute time trial and see what you can get with maximum effort you want to be looking at watts or cal/hr here! Then mulitply that by 0.7-0.8 to get the watts you want to be hitting for maybe 5 minutes. This will really burn calories:)

  • This was excellent!! I love your detailed explanation and non bias perspective.
    The main benefits from I got from LISS, were the meditative mental flow state (long slow running early morn) benefits that I don’t get from HIIT.
    I think both forms of exercise have their place in pursuit of a balanced well rounded approach to health.
    Before when I was obsessed with max benefits asap, I was overdoing HIIT and it was no fun and took longer to recover. It actually made me hate exercise and I also had high cortisol.
    I think a combination of Strength, LISS, HIIT, Circadian fasting and a Whole food diet, is the best way forward for me.
    Thanks again for this indepth explanation.

  • I do jogging 1hour and 15 mins HIIT per day. I lost 20 lbs in 30 days. Is it ok? My calorie intake is 1100 per day. Is that ok? Need some proffesional advice.

  • The EPOC effect is over rated and lifting weights with progressive overload already gives you an EPOC effect. As far as a fat burning tool, the Pro of HIIT is you save time and get a small EPOC effect, the CON is it’s hard to recover from. The Pro of LISS cardio is that it’s easy to recover from, the CON is that it takes a lot more time.

  • I have been using hiit. Its rope skipping exercise with 30 seconds +10 seconds rest for 10 minutes. I lost 3 kgs in a week. I’m 22 year old from 69 to 67 kgs in a week.

  • I am doing it now, and I do it every day and I am losing around 400g a day, I am not overweight I only have couple of extra KGs to burn and I also diet and stuff so the 400g doesn’t come from HIIT only

  • You talk in too many circles, too confusing for most people, people want to know which one is more definitively beneficial, not talk about everything else.

  • All I do everyday is walk and I went from 210 to 195 in almost two months stay steady is easy and efficient but if dieting I could’ve dropped little more for sure

  • 60 minutes per week is horrible, just jogg for 20 or 15 minutes. Just keep in mind to complete a mile/ 4 laps. 30 minutes of excersise of each day.

  • Idk about the whole recovery thing. I could do hiit every day and be fine. It really depends on where your body is in terms of strength and endurance ig ����‍♂️

  • if running and jogging are counted as LISS…i don’t even know what I’m doing anymore. to me, my runs are high intensity, with heart rates reaching up to 172 and staying around the 150-160 for the whole time.I literally only run for like 20 mins max so basically the same as a HIIT workout. For me, HIIT didn’t work well at all because most exercises had some kind of jump (maybe I’m doing it wrong) or something that really stimulates the muscle so in the end, either my muscles give out before my cardiovascular system does or my knees hurt from the jumping. Sure i probably breathe harder and feel more tired over HIIT, but LISS still keeps my heart rate up there (if not higher than HIIT cause i give up too quickly) and i’m basically able to have my heart pumping super fast the WHOLE workout instead of for short intervals.

  • Always doing HIIT without a good aerobic base and incorporating steady state is like fitting a nitrous kit to ur old banger of a car! U’ll get a great improvement in output for a few weeks.. then ur engine will blow up!
    This is what I’ve done all my life.. Worked at 100% every single workout but was basically unfit!!! Now getting fitter with plenty of steady state cardio workouts 80% at MAF and 20% higher intensity.
    Question please.. If we cannot burn bodyfat in the presence of raised insulin, what do we burn when doing long steady state cardio if done shortly after a high carb meal?
    Say we eat lean chicken and lots of pasta and then an hour later do a 2hr slow run.. We can’t burn body fat as our insulin is raised and we haven’t eaten any fat… Can we still work aerobically or do we quickly go anerobic? Can we burn carbs to work aerobically? Will we crash or hit the wall? What goes on in the body during the session in this instance? MT.

  • Does low intensity cardio after weight training interfere with hypertrophy or is it better to do cardio on a different day or time altogether?

  • My school uses H.I.I.T a lot. We do this around our football field. We jog the length, walk the short width and sprint diagonally (just imagine doing this on a rectangle it’s hard to explain, okay) and do this continuously

  • I once tried the HIIT and I lose weight real fast, but then my right ankle getting hurt. Now I rely on LISS in my every day basis and I actually like it too, even though I need to workout longer.

  • Okay, I’m 44 years old, male, 5’8″ tall and 188 lbs. I’m just trying to lose as much fat as possible in my belly, chest, and chin area. What is your opinion on this regimen??

    1. Intermittent fast for 20 hours a day (5 days per week)

    2. Tuesdays and Thursdays weight training in all areas (3 sets, 11 reps)

    3. Monday thru Friday only LISS cardio for 2 hours (walking slow keeping heart rate @110 beats per min.)

    4. Drinking 80oz of water daily.

    I perform all my exercise at the 17 hour mark of fasting. Could I get very lean over a period of time?? What is your feedback??

  • In athletics we often do speed training sessions like 200m(usually 25-32s pace depending on a training) x 12 with around 2 minutes of rest. I wonder how that compares to 30s by 30s in terms of fat loss. After the training we lie down exhausted trying to catch a breath and even after the training you can still actually feel that you need to breathe a bit more deeply. I wonder if these two trainings are the same in terms of fat loss and whether we actually need to have short rests or whether it doesn’t actually matter as long as we get that feeling of exhaustion. Great vid though as always!

  • Bro… some guys says that, if we do HIIT after weights, muscle gain may affects. Is it true…¿ bro I wish to get a video on it. Can you? Thanks… one od your fan from india

  • For burning fat my opinion is low intensity for long duration is the best,I did 5 years of cycling,it makes me so lean,but now I switched to calithenics and sprint which makes me stronger and not skinny anymore

  • i’m trying both cardio and hiit: 1/2 hours of cardio i burn 900 calories but i wasn’t tired after that! i actually want to do more! but sometimes i do hiit but for short minutes like…i think 3 to 5 mins becouse it makes me more tired than cardio, but feels good tho.

  • Can you please do a video on metobollic training?
    Does the routines always have to a total body workout? Can you only use compound excercises? Can the excercises be for reps rather than time? Must you always include cardio such as plyometrics in the routine? Ive tried looking for a definition and example and am confused to its definition. Is it the same as circuit training

  • I adore this channel! I am very picky about subscribing and I normally need to see much more than just one or two quality videos in order to do so, but in this case with one I had more than enough. All the complexity of fitness world put into layman’s terms.:) Thank you so much, it helps a lot.

  • cant i like combine fasted in the morning like Jogging after waking up and steady “walking” on the treadmill after workout? Because you seem pretty set on the “One of the two” and i dont really know why^^

  • People seem to be clueless about HIIT to this day. I used to jog between 7-10 km 4 days a week and my knees and feet were killing me not to mention making me stiff add to that my gym sessions. Long story short I started doing HIIT training instead twice a week with one kickboxing session in between, since I’ve always been a fast sprinter that made more sense to me and now I don’t have troubles with my knees anymore no joint pain anymore. HIIT for me is what jogging never was and it does wonders physique wise which jogging never did.

  • Often cycling can be done as a commute, and it offers psychological benefits, like seeing and being connected to your community and landscape. Cycling as a commute doesn’t require separate time dedicated to going to a gym, it is functional and it is somewhat explorative. HIIT s usually just running laps or doing repetitive moves like the Russian Ivan Drago in Rocky IV. Cycling is an actual fun activity traversing the world on a vehicle with natural wind in your face, HIIT is you trying to F*& #ing force your body to look hot so you can be more narcissistic and/or get laid more often and with better looking people. HIIT is a new fad for tryhards, Cycling is for life.

  • Every single biggest loser has followed your fat loss principles and while they all did lose fat temporarily they also regained it all again.

    Your methods are ineffective. Google “regain lost weight percentage” it’s nearly 100%

    These people are all following your advice…

  • Thomas delaur: use tumeric as a hack for weight loss
    Shredded sports: cardio is a hack for weight loss.
    I never thought someone would call something as boring and painful as cardio as a hack, but hey this dude knows his shit.

  • People totally miss the point of exercise. It simply put improves your quality of life. Whether you get skinny, or get jacked is a side effect.

  • So I my distance Coach makes us do Hiit for every recovery run. So if we had a workout on Monday and Tuesday would be recovery we would do hiit before we would run like 4 miles. My question is if hiit is good for recovery? Please reply

  • Makes the best sense to lift weights and then do steady cardio. That way you can have energy to lift and then use the cardio to burn fat since you already depleted your glycogen from the weights. This method is ideal and it’s what competitive bodybuilders have done over and over to get to around 3% bodyfat.

  • What will happen if we do a HIIT session of 10 minutes 5 times a week followed by a normal weight training. Keeping in mind that the HIIT training is not very intense and has a few low impact exercises in it. Will it have a negative effect on the joints???

  • My experience:
    Low Intensity:::Sweat after 20mints in steady running cardio. Approx 5miles per hour or 1mile per 12mins.
    HIIT: Just 5 mins of High knee touching at home with 20secs work and 40 sec rest. Sweat just after 2mins.
    So HIIT is way better than low intensity cardio.
    HIIT sweat after 2 mins.
    Steady cardio sweat after 20mins.
    HIIT in my opinion is a clear winner.
    Professional Sportsperson.

  • 10 burpees x 10 squat with jump x 10 push ups x 10 jumping jacks without stop for about 5 times plus 5 minutes of HIIT (1 minute running, 1 minute walking) and you will be fit very fast. Well, after weight training.

  • if i am right then beta oxidation is slower which means less ATP per time.. that is the reason why the mitochondria switch to glucose oxidation when the demand is higher. that is the reason why we should do sprint interval training to improve mitochondrial performance in general, therefore also improving the ATP output speed for beta oxidation. then the trained mitochondria stay in fat burning for average daily activities and burn more fat.
    the other positive thing if i am right is the higher amounts of glycerol that is being liberated from triglycerides to meet the livers demand as a building block for gluconeogenesis. therefor the liver does not take protein for that and that means that hunger does not come that fast.

  • Ah good old fitness channels. The struggle is real when you hit the ‘oh shit we gotta repeat our content 4x’ wall. Love this channel and everything but all channels hit this wall. NOT hating and NOT saying its a bad vi though. Quite the contrary. (I wouldn’t be here if I didn’t like it so get off me)

  • So, I used to be 94 kg 2 years ago. Today, After 2 years,I hit 69 kg. Add the fact that i was 16 back then,and had 0 muscles at the time.Like my aunt could beat me 0 muscles. So basically it all started with a forced headstart.after i lost about 4 kg due to not having anything to eat, i just didn’t let go. I admit there were periods that I actually put on up to 5 kg of the weight I had lost, but I didn’t give up.

  • Have you seen Kate Hopkins documentary? Check it out. I’d love your commentary on it. The general gist is that Katie Hopkins is a huge opponent of the body positivity movement. To prove that over weight people are lacking in character and lazy, she intentionally gains weight and loses it to show how easy it is, if you’re disciplined. I’m not criticizing her personality or character. I’m just curious if her strategy for weight gain/loss is a good example, and whether over weight-ness is a character flaw.

  • I practiced HIIT this winter: NO weight loss. Since March I am practicing traditional endurance training (running): lost 5 kg. I didn’t change diet.

  • Is no one going to say anything about that magic picture being decidedly sub par? Terrible. It’s like an Easter egg you unwrap and it’s made of cardboard.

  • I just need a meal plan for weight loss that doesn’t involve a lot of meat. I’ve ate so much chicken in my lifetime that I can no longer tolerate it. So far i’ve been waking up eating 1 pack of oatmeal with 1 german dark wheat toast with almond butter and butter. And then I will have a kale salad with just kale, cheese, croutons and balsamic dressing. and My dinner is never good for me. I like spaghetti with just the sauce and parm cheese with feista cheese in it. That’s like my daily wants and I don’t think I can lose weight on it. Let me refresh, i have no lost weight on it. I walk 40 minutes (2 miles) briskly almost every day and then I will work out afterwards. But, i have a desk job too now and that just kills me.

  • Is it okay to do like 25 min HIIT and right after like 30 min strength training 6 times per week? Also should I including regular intensity cardio?

  • I think high intensity conditioning improves work capacity and athletic performance.

    But for pure fat loss what burns more calories? Let’s say you walk 5 miles and burn 500 calories. Make it daily and it’s 3500 per week.

    There’s no way that HIIT 2-3X per week (EPOC included) comes anywhere near that. The key to fat loss is getting more generally active and raising your TDEE.

  • My personnal favorite for burning calories at 1500 cal/90 minutes: 2 minutes of skating only interval, 2 minutes of active recovery with normal stroke, 2 minutes of double polling interval, 2 minutes of active recovery, repeat. At 37 years old my B.F. went down to 8% with no specific diet outside from 1/2 plate of lean meat and 1/2 plate of vegies.

  • Paul,

    Would you suggest doing both in one session for maximum fat loss?

    For example, should I do liss for 30-45 mins then finish off with hiit to get the extra calories burning after the workout is complete?

    Great vids by the way, have learned alot from this channel.

  • I play cricket everyday for about 1 and a half hours and when you are playing properly, it can really be exaughsting, a great source of HIIT!!

  • I am all for HIIT cardio but although there are some similarities in Crossfit, the similarities ends there as I very much dislike the bad form & often reckless manner in performing the exercise movements. Calisthenics to me are a proper way of strength training, the purpose of proper form is to avoid injuries not forcing yourself to do as much in as little time with total disregards.

  • How important is it in your opinion to do different forms of cardio exercises like the treadmill, bike, stairmaster, etc…vs just one form.

  • People ignore the most important thing about long cardio sessions: you don’t eat during the time. And you sweat a lot. So you need to rehydrate, which also makes you eat less.

    At least for me.

  • Hmmm please explain more about the difference in how calories are burned differently than fats? I guess I just assumed the calories are part of the fat and therefore one and the same…

  • I really just love your “short” videos full of information… thank you so much for doing that.. watching your channel has become part of my routine…

  • HIIT training with weights is perfect. Super sets is considered a form of HIIT. Doing it 7 days stright, all year round. Mind over matter��

  • HIIT is NO JOKE. I Injured myself a couple years ago because I went way too hard for a month while cutting and doing daily HIIT. Muscles weren’t recovering properly so I strained my trap which led to a series of other injuries that led to 4 months out of the gym. Don’t fucking mess with HIIT on a cut.

  • The outro music man oh man, one’s from skeelo I wish, the other one I can’t put my finger on it’s so familiar, and old funk song it is but which one?

  • Explaining the biochemical process wasn’t necessary to explain low intensity cardio. But if you are going to explain it make sure you know what you’re talking about. Your diagram just completely wrong.

  • What should my heart rate be for it to be considered high intense? I walk uphill for an hour at 3mph with a heart rate from 160-170.

  • See I’ve been doing very intense high intensity interval training (insanity) everyday in order to loose my stubborn fat. And I haven’t seen much results. I’m gonna start doing LISS to see if that helps me more… thank you

  • Running a mile and walking a mile aren’t the same dude. Your videos are funny but this one had wrong information. Running burns way more calories and also has the after effect on metabolism.

  • Thank you so much for these videos. Makes me feel better about my choice in exercise and that it’s the right thing for me to do right now lol.

  • one QUESTION

    people say we shouldnt loose more than 500 kcal by eating but can i for example loose 400 kcal by less eating + loosing 300 kcal by sports so i will have 700 kcal everyday isnt it bad or unhealthy?

    and does metabolic damage excist?

  • let me tell you guys, steady state is better for fat loss. i once talked with a sports student. she said that for losing fat you need to run, walk, swim, etc for at least 30 mins. the longer the better. you dont have to be fast, like the walking in this video for example is fine. and if you wanna gain muscle then you need some higher intensity. for that youcan train for a shorter amount

  • I’ve always wondered, why isn’t HIIT the preferred form of cardio for competitive bodybuilders considering that it burns fat for days after the workout? It would seem logical that this would be the best way to go…

  • Hi Paul! I have a question.
    I have 4 trainings a week in the gym with weights (2x upper body, 2x legs) and I also do 4 HIIT workouts (running with sprints).
    What do you think, what is the maximum number of HIIT workouts per week that does not have a bad effect on my recovery? Thanks for your answer!

  • Pigmie you forgot to mention that yes you might burn the same amount of calories running or sprinting a mile, but the difference with sprinting is that you will keep on burning calories even after your workout.