Endurance versus HIIT. People often ask the question, which is better? Short intense bursts of activity, otherwise known as HIIT (high-intensity interval training) or longer endurance sessions, also known as cardiovascular training.
The answer really lies in what you’re trying to achieve. As a personal trainer, it’s important that I prescribe exercise based on what the individual client is looking to gain, what their current level of fitness is, any injuries and conditions they may have, if they’re working towards an event – a triathlon, for example – and what type of fitness they actually enjoy.
So to get a clearer picture of both, let’s break down the two types of training.
What is HIIT?
Short, intense bursts of training (aka HIIT) involve brief periods of high-intensity exercise alternated with recovery periods. These workouts are typically shorter, often between 10-30mins and can be done using a variety of exercises such as sprints, bodyweight exercises and heavy weightlifting.
They’re mainly anaerobic-based, meaning they deplete your muscles of oxygen for short intervals.
There are numerous benefits with these workouts. Firstly, they’re efficient, allowing you to achieve significant gains in a shorter amount of time. Studies have shown that just a few minutes of high-intensity exercise can produce similar results to much longer periods of lower-intensity exercise.
HIIT also improves cardiovascular health, increasing both aerobic and anaerobic fitness levels, boosting your metabolism and leading to a greater calorie burn and weight loss.
In addition, HIIT has been shown to improve insulin sensitivity, reduce blood sugar levels and blood pressure, making these types of workouts extremely beneficial to individuals with diabetes or hypertension.
And lastly, HIIT is really adaptable to different levels. Despite the stigma around the intensity, you don’t have to be advanced to do a HIIT session because they can be catered to the individual.
As long as you’re pushing your own personal limits, you can modify the exercise and intensity to suit your needs. This makes it a great option for all, from beginners to experienced athletes.
How does HIIT burn fat?
During low-to-moderate intensity portions of the workout, aerobic metabolism will convert fat, protein and carbohydrates to energy in the presence of oxygen.
During higher-intensity portions of the workout, anaerobic metabolism will convert glucose and glycogen into energy. Lactic acid will build in the muscles causing that all-too-familiar burn.
This process is believed to spur hormonal changes that burn fat more efficiently during and after the workout is finished.
What are the cons of HIIT?
Often, due to the intensity of the exercise, people may perform exercises to a lower quality or inferior form.
Personal trainers or instructors can help provide motivation and technique correction but for those working out on their own at home, it can be easier to give up with HIIT over a lower-intensity workout.
It’s recommended to do HIIT no more than 2-3 times a week to have time to recover and to avoid injury or overtraining.
Example HIIT workouts
On a stationary bike
Pedal uphill or as hard and fast as possible for 20 to 30secs, decrease the level or pedal slower for 1 -2mins and repeat for 15-30mins.
On a treadmill, outdoors or on the spot
Sprint as fast as you can or uphill for 10-15secs, jog from 20secs-1min, and then repeat for 10-20mins.
In the pool or open water
Swim at full speed for 30secs, adopt an easy pace for 3mins, and repeat the cycle again for up to 5 reps.
What is endurance training?
These longer endurance workouts, such as running, cycling or swimming, involve sustained periods of moderate-to-high-intensity exercise. The workouts are usually longer, lasting anywhere from 30mins up to several hours.
The benefits of the longer sessions are also significant. Firstly, this type of training builds endurance, working the aerobic system which requires greater levels of oxygen, and will allow you to exercise for longer periods of time without fatigue.
Endurance training also improves cardiovascular health, increasing your lung capacity and heart health.
In addition, longer endurance training can actually help you burn more calories, leading to gradual and sustainable weight loss and improved body composition and BMI.
It also strengthens your muscles and joints, which will in turn reduce the risk of injury and improve your overall fitness level.
Endurance training is also extremely adaptable to different fitness levels as you can adjust the intensity and duration to suit your needs.
Again, this makes it a great option whether you’re a triathlon newbie or an age-grouper.
How does endurance training burn fat?
Generally speaking, endurance training is a fat-burning activity. When you run, cycle, or exercise at around 60% effort, your body uses fat as fuel.
As you’re never deprived of oxygen, you can reach an endurance zone that allows you to stay active longer as opposed to ‘hitting the wall’ more rapidly in anaerobic or HIIT workouts.
With endurance training, a full day of biking, hiking, cross-country running, etc, can easily burn 2,000 calories or more.
The additional benefit of being outdoors, with shorter recovery times, can make the exercise more enjoyable and reduce the risk of burnout.
What are the cons of endurance training?
The main challenges for endurance training can be lack of time and motivation, which is often the case given the time-poor lives that most of us lead.
It’s also been known that too much endurance training can actually deplete muscle stores if an individual overtrains or doesn’t supplement the exercise with proper nutrition. This can lead to injuries and bone weakness so it’s important to balance the workout regime with strength training.
Is HIIT or endurance training better?
Whatever your goals, both HIIT and endurance training can achieve them. Ultimately, there are two options: one tougher and shorter, the other longer and less intense.
An individual’s age, fitness level, lifestyle, specific goals and personal choice will all factor when it comes to the choice of training, but you don’t have to opt for one over the other.
It’s absolutely possible, and in many cases recommended, to incorporate both into your training schedule, along with resistance/strength training and/or circuit training (combining both cardio and strength-based moves into a full 30-60min workout).
This diverse and varied mix will also mean you’re more likely to stay motivated and hit your goals.
Six quick and easy sessions for a full-body workout
Weighted HIIT
Cardio HIIT No Equipment
Cardio HIIT Tabata No Equipment
Cardio HIIT No Equipment
Cardio HIIT No Equipment No Shoes
Cardio HIIT 4 Moves No Equipment
Top image credit: Getty Images
