Cardio is one of the most effective ways to improve both health and fitness, but with so many styles to choose from, it can feel overwhelming to know where to start. Three methods stand out as the most popular: steady state cardio, interval training, and high-intensity interval training (HIIT). Each offers unique benefits, and the right choice depends on your goals, fitness level, and personal preferences.
This blog breaks down how each method works, their key advantages, and simple ways you can add them to your workouts.
Steady State Cardio
What it is:
Steady state cardio is performed at a consistent, moderate effort for an extended period of time. Activities like jogging, swimming, cycling, or rowing at a comfortable pace fall into this category. Typically lasting 30–60 minutes, this method relies on aerobic energy, where the body primarily uses oxygen and fat stores for fuel.
Why it works:
- Builds cardiovascular endurance and stamina.
- Promotes fat burning at a steady rate.
- Easier on the joints and reduces injury risk compared to higher intensity options.
- Can be meditative, reducing stress and boosting mood.
- Suitable for all fitness levels and a great recovery tool after tough workouts.
Sample ideas:
- Beginners: 30 minutes of brisk walking, 3–4 days per week.
- Intermediate: 45 minutes of jogging, 3 times weekly.
- Advanced: 60 minutes of cycling at a consistent cadence, 4–5 days per week.
Mixing different steady state activities—like alternating swimming, biking, and walking—keeps routines fresh and engaging.
Interval Training
What it is:
Interval training alternates periods of moderate or high effort with lighter activity or rest. For example, running fast for one minute followed by two minutes of walking. Unlike HIIT, the intensity doesn’t always need to be extreme, which makes it accessible for a broader range of fitness levels.
Why it works:
- Improves cardiovascular efficiency by challenging both aerobic and anaerobic systems.
- Burns more calories than steady state in less time.
- Adds variety and can prevent workout boredom.
- Helps athletes train for sports requiring bursts of energy followed by recovery.
Sample ideas:
- Beginners: 1 minute jogging, 2 minutes walking, repeated for 20 minutes.
- Intermediate: 2 minutes running, 1 minute walking, for 25–30 minutes.
- Advanced: 3 minutes hard effort on a bike, 1 minute light pedaling, repeated for 30–40 minutes.
High-Intensity Interval Training (HIIT)
What it is:
HIIT alternates very short bursts of near-maximum effort with periods of rest or light movement. Sessions are usually brief—often 20–30 minutes—but highly effective. Exercises can include sprints, cycling, jump squats, burpees, or kettlebell movements.
Why it works:
- Burns a high number of calories in a short time.
- Boosts metabolism for hours after the workout through the “afterburn effect.”
- Increases both strength and endurance.
- Improves heart and lung capacity.
- Can be adapted for beginners or scaled up for advanced athletes.
Sample ideas:
- Beginners: 30 seconds of bodyweight squats, 30 seconds rest, repeated for 10–15 minutes.
- Intermediate: 1-minute sprint, 2-minute walk, repeated for 20 minutes.
- Advanced: 40 seconds of burpees or kettlebell swings, 20 seconds rest, repeated for 25–30 minutes.
HIIT is demanding, so it’s important to listen to your body, take rest days, and focus on proper form to avoid injury.
Choosing the Right Method
Each cardio style serves a different purpose. If you’re looking to build endurance or enjoy a more meditative approach, steady state is ideal. For calorie burn and improved efficiency, interval training offers balance. If time is short and you want maximum results in minimal time, HIIT is the way to go.
The best approach is often a combination—using steady state for recovery and aerobic endurance, intervals for variety, and HIIT for intensity and time efficiency. By blending these methods, you’ll not only avoid plateaus but also keep workouts enjoyable and effective.
